CFM2 – CrossFit

WOD Demo Video:

WOD Explanation & Scaling:

*Athlete Goal* → Keep that barbell moving! In minutes 1 & 2 keep cycle time fast and utilize different techniques for the W2OH to be most efficient.

*Coach Focus* → Demo and review different techniques for cycling the barbell and talk about when to use each. Have scaling options ready for when the high skill gymnastic movement begins to fail…the goal is keeping the athlete moving! Leave time for the Cooldown at the end!

*Total Time* → 18 Minute Workout // 10 Minute Cooldown // 28 Minute of Total Working Time

Sunday Funday, let’s get after some barbell cycling and gymnastics! After yesterday’s heavy Back Squats we stay in the barbell lane but move to a higher volume and more moderate load on the bar. Today’s workout features a couple of choices for the athlete to make…how will they move the bar, at what rate should they increase, and finally which high skill gymnastic movement to use? Here is where we come in to clarify and help with some of those decisions. We traditionally see a “Ground to Overhead” designation but switched it up a bit today with our Waist to Overhead. This indicates any technique to get the bar overhead from the hang position…Hang Power Clean and Jerk or Hang Power Snatch. The athlete can start with one and move to another as the load increases or stick with the same one throughout. As they move to the Front Rack Lunges, the goal is constant movement…if that can’t happen or the athlete loses position in the Lunge, move that bar to the back for a Back Rack Lunge. For the gymnastics we are looking for our athletes to pick a high skill movement that will need 1-2 rests during the designated time. Note the Cooldown in the timeline.

Workout — We are looking at a high volume of both weightlifting and gymnastics. With the increasing load, athletes will most likely have to swit


Warm-up (No Measure)


10 PVC Pass Throughs

10 Alt Lunges w/ PVC Pass Throughs

10 PVC Overhead Squats

10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell

5 Romanian Deadlifts

8 Hang Muscle Cleans

5 Hang Power Cleans

4/4 Alt Front Rack Lunges

5 Strict or Push Press

8 Kip Swings


Metcon (6 Rounds for reps)


MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

Cool Down

Warm-up (No Measure)


400m Walk

1200m Slow Bike

*Nasal Breathing Only

(No Measure)

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