July 15, 2023

CrossFit – Sat, Jul 15
This is our final week of the base strength and muscular endurance phase. You will see some tests this week. Good luck and don’t forget to ring the PR bell if you hit a PR!


A. General

1 min of single-unders

10 Prone W-Y’s

1 min of double-unders

10 Dual DB RDL’s

1 min of crossovers

B. Mobility

Btn tricep stretch with plate

30 sec on / 10 sec off x 2


C. Specific

2 sets

1 DB strict press + 2 Jerk dips + 3 Push press

1 DB Burpee + 1 DB burpee high pull + 1 Devils press

25’ High knees (to unilaterally warm up the ankles, calves, and knees for the double-unders)

Metcon (Time)

For time


DB Push press

Devil press

60 Double-unders between sets

@ 2x 50/35 lbs

TC: 35 minutes

Score: Time

KG: 25/15

Scaling Options



Push press

Devil press

50 Single-unders

@2×25/15 lbs


@ 2x 35/25lbs

40 DU



Team Workout (Time)

In teams of 2 @ 1x 50/35lbs

I-Go-You-Go Style

1 partner rests while the other works

break up reps however


Single Arm Devil’s Press

200 DU after each set

Rest 3 minutes


Single arm Hang clean and Push press

150 Air squats after each set

Rest 3 minutes

100 Cal machine sprint, you go I go

TC: 35 minutes

Score: Total time minus rest

KG: 25/15

Scaling Options

Reduce reps and load as needed

Extra Accessory
Post Chain (Checkmark)

5 x 10/10 RNT single leg deadlift