7.18.26 SoulShine CrossFit Family

SATURDAY :)

🟨 Full Send - Machine Envy

Today is a MOBILITY day with a little bit of Zone 2 / 3

WOD

30 Minutes = 5 rounds of 6 minute intervals

• Rotate between each machine - switch every 6 minutes

• This is Conversational pace with maybe a few sprints

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WARMUP

Skip around the building

Thunder

Hang 1 min on rig

KB Complex - figure 8, around the waist, single arm swings

KB Deadlifts/RDL's

Pullovers - 3 rounds of 10 on a bench

Seated Good Mornings - ACTIVE - try to touch belly to bench

Couch Stretch on bench

Bands on Rig

Calves on Rig

Lacrosse ball - traps/lats/calves + box hamstrings

7.17.26 SoulShine CrossFit Crew

FRIDAY :)

THE HIGHWAY 40 THROWDOWN IS ON AUGUST 1st - PLEASE GET REGISTRATION FORMS IN BY MONDAY. IT'LL BE A LOT OF FUN SO LET'S REPRESENT THE 'SOULSHINE' CREW IF YOU'RE ABLE :)

🟧 Friday Deload Conditioning

16:00 AMRAP:

- 200m Run (1 LAP)

- 1 Rope Climb

- 3 Sandbag Cleans (100/70 lb)

- 5 Thrusters (95/65 lb)

- 7 Toes-to-Bar

Rx for Age Groups:

• 35-54: As written.

• 55-59: 12:00 AMRAP: 200m Run + 1 Rope Climb + 2 Sandbag Cleans (80/60 lb) + 4 Thrusters (75/55 lb) + 6 Toes-to-Bar.

• 60+: 12:00 AMRAP: 200m Run + 1 Rope Climb + 2 Sandbag Cleans (75/50 lb) + 4 Thrusters (65/45 lb) + 6 Toes-to-Bar.

Scaling:

• Rope Climb -> Rope Pulls from floor -> Pull-Ups or Ring Rows.

• Sandbag Clean -> lighter sandbag clean -> dumbbell clean.

• Thruster -> lighter barbell thruster -> dumbbell thruster.

• Toes-to-Bar -> V-Ups or Tuck-Ups.

Class Logistics:

Pre-assign rope lanes and sandbag substitutions. Use one barbell weight athletes can cycle cleanly for all thruster reps. The 12-minute clock is the priority; do

not let setup drag.

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WARMUP

TABATA any Machine

Hip Bands

Glute Ham Rollers + Sonny Webster OH squats

Under the Fence + Reach

Barbell

-10 High Pulls + Stability Walk + OH squats

- 5 snatch-grip Romanian deadlifts

- 5 snatch high pulls

- 5 muscle snatches

- 5 overhead squats

- 2 smooth sets:

-1 Power Snatch + 1 Overhead Squat

- 3 light thrusters

- 4 tuck-ups or toes-to-bar reps

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🟨 Snatch + Squat Touch

Snatch:

- 2 sets: 1 Power Snatch + 1 Squat Snatch @ 70%

- 2 sets: 1 Power Snatch + 1 Squat Snatch @ 75%

- 1 set: 1 Power Snatch + 1 Squat Snatch @ 80%

Then:

Back Squat

- 2 sets of 5 @ 72%

Cap this full block at 20:00.

Rx for Age Groups:

• 35-54: As written.

• 55-59: Same structure; use 65% / 70% / 75% on the snatch if needed, then 2 x 4 back squat @ 70%.

• 60+: Same structure; use 60% / 65% / 70% on the snatch if needed, then 2 x 4 back squat @ 65-70%.

Scaling:

• Squat Snatch -> Power Snatch + Overhead Squat.

• Snatch -> Power Snatch when needed.

• Back Squat -> lighter back squat.

Class Logistics:

Keep one barbell per athlete or pair. Do not let the snatch ramp consume the conditioning window.

7.16.26 SoulShine CrossFit Family

THURSDAY :)

🟨 Sustainable Mixed Modal

20:00 AMRAP:

- 10/8 Cal Ski Erg

- 10 Double Dumbbell Hang Squat Cleans (35/25 lb)

- 12 Kettlebell Russian Twists (35/25 lb; left + right = 1 rep)

- 50 Double-Unders

**Stay smooth and conversational-ish.

Rx for Age Groups:

• 35-54: As written.

• 55-59: 8/6 Cal Ski Erg + 10 Double Dumbbell Hang Squat Cleans (25/20 lb) + 12 Kettlebell Russian Twists (25/20 lb; left + right = 1 rep) + 40 Double-Unders.

• 60+: 7/5 Cal Ski Erg + 8 light Double Dumbbell Hang Squat Cleans + 10 light Kettlebell Russian Twists (left + right = 1 rep) + 30 Double-Unders or 60 singles

Scaling:

Ski Erg -> Row or Bike Erg.

Double Dumbbell Hang Squat Clean -> lighter dumbbells -> single-dumbbell hang squat clean.

Kettlebell Russian Twist -> lighter Russian Twist -> slow bodyweight twist.

Double-Unders -> reduced double-unders -> single-unders.

Class Logistics:

Use Ski lanes, dumbbell lanes, and jump-rope space. If Ski Ergs are tight, stagger athletes by 1:00 or substitute Row/Bike while preserving the 20-minute clock.

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WARMUP

Slam Ball Tabata

Swim + Hammer Curls

Pass Throughs

Hip Bands

10 Russian Twists ( L + R = 1)

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🟨 Bench Strength Flow

5 rounds for Quality

- 3 Bench Press @ 70% - 2 SECOND DECSENT

- 50' Dumbbell Farmer Carry, heavy

- 8 Cossack Squats with moderate dumbbell, alternating

**Rest as needed to keep movement smooth. Cap at 16:00.

Rx for Age Groups:

• 35-54: As written.

• 55-59: Bench Press @ 65-70%, heavy-but-unbroken dumbbell farmer carry, moderate assisted Cossack Squats as needed.

• 60+: Bench Press @ 60-65%, light-to-moderate dumbbell farmer carry, assisted Cossack Squats or lateral lunges.

Scaling:

Bench Press -> lighter bench press -> dumbbell floor press.

Dumbbell Farmer Carry -> lighter carry -> suitcase carry.

Cossack Squat -> assisted Cossack Squat -> lateral lunge.

Class Logistics:

Pair athletes on benches. If benches are limited, start half the room on carries/Cossacks and rotate. Keep carry lanes short and clean.