6-1-26 SoulShine CrossFit Family

MONDAY - Another Week Begins :)

🟧 MAIN | Pull / Squat / Press

Workout Definition

Score: Time, or reps at the 15:00 cap.

4 rounds for time:-

• 12 Chest-to-Bar Pull-Ups-

• 15 Alternating 1-Arm DB Hang Clean & Jerks (50/35 lb)-

• 18 Wall Balls (20/14 lb) (good reps! full depth to target)

Scaling:

1. Chest-to-Bar -> pull-ups -> jumping pull-ups -> ring rows.

2. DB load should allow 15 reps in no more than two quick sets.

3. Wall balls should be unbroken or split once each round.

Wall ball scale: lighter ball, lower target, or medicine-ball front squat if overhead volume is not appropriate.

Coaches Notes

Orange effort. Target: 9-13 minutes. Athletes should keep moving with brief planned breaks, not stare at the pull-up bar or wall ball.

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WARMUP

Tabata Ski Erg

2 rounds:

12 PVC pass-throughs

10 Behind the neck presses

1:00 - Stability Walk - Barbell

Sonny Webster Plate Squat + Overhead Hold

8 empty-bar Romanian deadlifts

6 elbow rotations in front rack

6 front squats with :02 pause in the bottom

6 tall muscle cleans

4 clean pulls

4 hang power cleans

4 push jerks or split-jerk footwork reps

Then build for 3-4 minutes to the first working barbell load.

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STRENGTH

🟨 MAIN | Clean + Front Squat Complex - 12:00 min

Workout Definition

Score: Load.

• Every 2:00 x 6 sets:- 1 Power Clean- 1 Squat Clean- 3 Front Squats- 1 Split Jerk

Loading:-

Sets 1-2: 55%-

Sets 3-4: 60%-

Sets 5-6: 65%

Use one fixed percentage for the entire complex each set. Percentages are based on clean and jerk.Scaling:Squat clean -> power clean + front squat.Split jerk -> push jerk.Barbell -> dual DB clean + front squat + push press.Front squat range -> box target or goblet squat if needed.

Athletes Notes

No notes.

Coaches Notes

Clean receiving positions, front-rack strength, and an overhead finish after leg demand. This should be challenging but clean. No misses today.

5.30.26 - SoulShine CrossFit Family

SATURDAY!! WE'RE DOING A BENCHMARK WORKOUT "KELLY"

The Workout (Rx) - We're Setting a 25 min TIME CAP for this one

Complete the following 5 rounds for time:

• 400-meter Run

• 30 Box Jumps (Men: 24-inch | Women: 20-inch

• 30 Wall Balls (Men: 20 lb ball to 10-foot target | Women: 14 lb ball to 9-foot target)

Scaling Options (Anyone New or Just Getting Back into the Gym)

If the 150 total box jumps and 150 total wall balls are too high for your current fitness level, scale the movements to ensure you finish in about 20 to 30 minutes: 

• Run: Decrease to 200–300 meters, or substitute with a 24–30 calorie stationary bike ride.

• Box Jumps: Decrease to 16–20 inch boxes, or do box step-ups.

• Wall Balls: Drop to a 10–14 lb medicine ball, or perform goblet squats if a wall ball is unavailable. 

Strategy and Pacing

• The Run: Don't sprint. Use the 400m run as a recovery lap to catch your breath. Aim for a consistent, steady pace of around 2 minutes per round.

• Box Jumps: Find a smooth, steady rhythm and avoid rebounding if you aren't an experienced jumper. Step down instead of jumping down to protect your calves and Achilles tendons.

• Wall Balls: Break this high volume into manageable chunks, such as three sets of 10 with a few breaths in between. Hold the ball in your front rack position to rest rather than dropping it on the floor.

• Transitions: Keep moving between exercises instead of resting at the bottom of the gym floor. 

Benchmark Times

Your score is the total time it takes to complete all 5 rounds. Here is how your time measures up: 

• Beginner: 34–40 minutes

• Intermediate: 25–31 minutes

• Advanced: 19–22 minutes

• Elite: Under 18 minutes 

WARM UP:

• 4 min Tabata (20 s on 10 s off) on your machine of choice.

• Thunderstruck Plank

• Kettlebell single leg dead lifts

• Goblet squat holds 30 seconds 3 times

• Arm circles (100 reps forward, 100 reps backwards)

• Inch worm to push up, under the fence x 5

• Stretch calves on the rig

  ** Warm up steps ups and wall balls before WOD, focus on depth on wallballs, chest up, squat to target if needed

5.29.29 - SoulShine CrossFit Family

Friday Friday Friday Friday Friday Friday Friday Friday Friday Friday Friday Friday !!!!!!!

🟧 MAIN | Friday Conditioning

Workout Definition

Score: Rounds + reps.

Workout:

Amrap 15:-

• 12/9 Cal Bike Erg-

• 10 Toes-to-Bar-

• 8 Box Jumps @ 24/20 in-

• 6 Power Cleans @ 105/75 lb-

• 3 Ring Muscle Ups (scale w/ bar mu, pullups, c2b, ring rows)

Rx for Age Groups:

35-54: 12/9 Cal BikeErg + 10 Toes-to-Bar + 8 Box Jumps @ 24/20 in + 6 Power Cleans @ 100/70 lb + 3 Ring Muscle-Ups per round

55-59: 10/8 Cal BikeErg + 8 Toes-to-Bar + 8 Box Jumps @ 24/20 in + 6 Power Cleans @ 90/60 lb + 2 Ring Muscle-Ups per round60+: 8/6 Cal BikeErg + 8 hanging knee raises or V-Ups + 8 Box Step-Overs @ 20/16 in + 5 Power Cleans @ 75/55 lb + 2 Bar Muscle-Ups, Chest-to-Bar Pull-Ups, or transition reps per roundScaling:T2B -> knees-to-elbow -> hanging knee raise -> V-up/tuck-upPower clean -> lighter power clean -> DB hang power cleanBox jump -> box step-over -> lower box step-over

Athletes Notes

No notes.

Coaches Notes

**Long mixed conditioning. Keep transitions steady and choose a pace that lets you keep moving for the full AMRAP.

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Warm-Up

Workout Definition

First piece: Snatch Primer

General Warm-Up (4 min)

2 rounds:-

Tabata Row

10 air squats / deep squat hold w/ plate - Sonny Webster

5 inchworms with reach

Movement Prep (5 min)-

10 banded face pulls-

8 overhead squats with empty bar-

6 snatch high pulls-

4 muscle snatches-

4 drop snatches-

3 toes-to-bar or hanging knee raises

Specific Ramp (3 min)-

3 Drop Snatch @ empty bar-

3 Broad Jumps, full reset-

1 Power Snatch + 1 Hang Squat Snatch @ light build weight

Athletes Notes

No notes.

Coaches Notes

COACH EXECUTION NOTES

Strategy:

Friday is skill under fatigue.

The snatch work should sharpen positions, not drain the room. The AMRAP is long enough that athletes should start smooth, keep BikeErg work under control, and avoid early gymnastics failure.

Scaling Decision Tree:

If overhead position is unsafe -> front squat or goblet squat pathway. If T2B/RMU will turn into singles immediately -> reduce reps or use the listed lower-skill option from the start. If box jumps get risky -> step-overs. If power cleans slow to singles -> reduce load before changing movement.

Floor Management:

Pair athletes by barbell load and stage BikeErg/box/gymnastics stations before the AMRAP brief.

Run MAIN and FITNESS on one clock. Put higher-skill gymnastics athletes where the coach can see them and keep ring-row stations clear for FITNESS.

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🟨 MAIN | OHS Bridge + Back Squat

Workout Definition

Score: Load.

Workout:

• OHS Bridge- 3 sets of 5 OHS @ 55%

• Back Squat - Tempo (21X1)- 4 sets of 6 @ 70%

Athletes Notes

No notes.

Coaches Notes

Squat strength and position work with tempo. The back squat uses 21X1: 2 seconds down, 1 second paused in the bottom, stand fast, and hold 1 second at the top.