CFM2 – CrossFit

WOD Demo Video:

WOD Explanation & Scaling:

*Athlete Goal* → For the workout today, get through the prescribed reps as quick as you can, use the run to recover breathing and to set up for the Wall Balls. Get after smart, repeatable sets of Wall Balls on rounds 1 & 2, then go for broke on round 3!

*Coach Focus* → Bring it back to the basics today. Nothing overly complex, so let’s focus on doing the common…uncommonly well! Back Squats should be perfect, even in the heavy loading range.

*Total Time* → 15 Minute Strength // 15 Minute Workout // 30 Minute of Total Working Time

It’s Saturday, Coaches, we have a phenomenal workout lined up…and we know weekend workouts just HIT DIFFERENT! After yesterday’s Push and Pull gymnastic workout, it’s time to give a little love to the Barbell. We are building up to a heavy set of 2 Back Squats today and as such should focus our teaching on how to mentally as well as physically handle this lift. The goal of this lifting session is to hit 2 perfect Back Squats at a very challenging load. Once the integrity of the Squat begins to break down, it’s time to shut it down. When playing in this territory of loading, give a quick demo and instruction on how to bail out of the Squat should things go south.

The workout for today has a sneaky secret in it for your fittest athletes…they might be hitting a heavy version of “Karen”! After some quick Bodyweight movements and a short run, athletes have the remainder of the 5:00 window to complete as many Wall Balls as possible. The goal here is to come into the wall balls prepared and ready to go for big sets unbroken. Your fittest will finish the prescribed work in around 2:00-2:30, giving over 2:30 minutes of straight up Wall Balls! This may be the first time some of your athletes have used a heavier Wall Ball, spend a minute talking about the different techniques used for this ball, li


Warm-up (No Measure)


100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run


10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)


Back Squat (1×2)


Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)


Metcon (AMRAP – Reps)



20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)

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