February 3, 2024

CrossFit – Sat, Feb 3


A. General

‘Dumbbell Relay Race’

Split the class into 2 equal groups. If you have an uneven number, the coach gets to jump in. For this game, we’ll have a start line and a finish line, about 30 ft apart, or whatever length you have. Each athlete grabs a light (10-20lb) DB and heads to the start line. Each team will line up behind the line, ready to sprint. At 3..2..1..go, athletes race to the finish line, setting their DB down on one end, standing tall, then race back to the start line and tag in the next teammate. First team to place all their DBs behind the start line standing tall wins. If a DB falls over, the next athlete in line has to fix it and place their own DB.

B. Mobility/Activation

Down Dog Calf Pedals

Accumulate 30-40 per side, aiming to keep the hips high while the chest/head are pushed closer to the thighs and also pedaling each heel closer to the floor.

C. Specific Metcon

Run Drills, 170 SPM

200m Run, typical cadence

30 sec Bunny Hops, 170 SPM

30 sec Jog in Place, 170 SPM

200m Run with 170 SPM cadence


@ light DB

5/5 DB KB Swing

5/5 DB Push Press

5/5 DB Hang Snatch


6 Bodyweight Rev Lunge Steps


200m Run

3/3 DB Hang Snatch @ workout weight

6 DB Rev Lunge Steps @ workout weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes

400m Run

10 DB Hang Snatch 1x 50/35 lbs

10 DB Rev Lunge Steps 1x 50/35 lbs

Run Subs:

500m Row -or-

30/24 Cal Bike -or-

25 Burpees over DBs

TC: 25 Minutes

Score: Rounds + Reps

KG: 22.5/15

Scaling Options


200m Run

8 DB Hang Snatch @ 25/15 lbs

8 DB Rev Lunge Steps @ 25/15lbs


400m Run

10 DB Hang Snatch @ 35/25 lbs

10 DB Rev Lunge Steps @ 35/25lbs

Team WOD (AMRAP – Rounds and Reps)

AMRAP 25 minutes, with a partner:

400m Run


10 DB Hang Snatch @ 50/35 lbs

10 DB Rev Lunge Steps @ 50/35lbs

Run Subs: 500m Row -or- 30/24 Cal Bike -or- 25 burpee over DBs

Extra Accessory

Shoulder Accessory:

GHD W Hold

5 x 30 seconds

-rest as little as possible between sets-