9.1.26 SoulShine CrossFit Crew

TUESDAY

🟨 Row / Lunge / Press Durability Flow

Workout:

16:00 steady flow:

- 250m Row

- 10 Single Arm DB Lunges 35/25 lb

- 10 DB push presses 2 x 35/25 lb

Keep transitions calm.

Rx for Age Groups:

• 35-54: As written

• 55-59: 200m Row + 8 reverse lunges + 8 DB push presses 2 x 25/15 lb

• 60+: 150m Row + 6 reverse lunges + 6 DB push presses 2 x 20/10 lb

Scaling: Reduce DB load first

Reverse lunge -> supported reverse lunge

Row -> Bike or Ski at easy effort

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WARMUP

10 Banded pull-aparts

10 Banded passthrough

1:00 Row

1:00 Inchworm push-ups

5 Up down dogs

5 BTN push press

5 Push press

3 BTN push jerks

3 Push jerks

2 Wall walk-ups

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STRENGTH

5-5-5 Push Press @ 65%

3-3-3 Push Jerk @ 70%

*16 minutes for all 6 sets.

Percentages should be light enough to ensure speed and perfect technique.Focus on vertical dip/drive, bar path and proper lock out position.

8.31.26 SoulShine CrossFit Family

MONDAY

**Tues and Thurs are out for now as ANNE is no longer coaching. We need another person to take over those mornings :)

FIGHT GONE BAD

3 rounds for max reps of:

• 1 minute of wall-ball shots

• 1 minute of sumo deadlift high pulls

• 1 minute of box jumps

• 1 minute of push presses

• 1 minute of rowing for calories

• Rest 1 minute

♀ 55-lb barbell, 14-lb medicine ball to a 9-foot target, and a 20-inch box

♂ 75-lb barbell, 20-lb medicine ball to a 10-foot target, and a 24-inch box

Stimulus and Strategy:

• Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and stamina. The goal is to stay in constant motion while avoiding full muscular fatigue in any one movement.

• Hold full range of motion on every movement throughout. On the rower, keep moving continuously but only push as hard as you can without dragging down your other reps — it's already your lowest-rep station, so it's not worth it to go too hard there. Pick one movement you're strongest at and go all-out on it for your highest score, holding moderate, steady reps. You'll rack up the biggest total by leaning hard into push presses and wall-ball shots while easing off on sumo deadlift high pulls and rowing.

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WARMUP

4:00 Tabata Ski Erg / Echo Swim

2 rounds easy: -

12 DB squats

12 American KB

6 Cossacks

2 Horse :30 sec each

8 scap pullups

1 min hang

2 - Hold partial pullup or ring row up to :30 sec

30 Pullovers + Seated GM

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Strength - SNATCH DAY

1x [ 3 Muscle Snatches + 3 Overhead Squats + 3 Snatch Pulls + 3 Tall Snatches ]

1x [ 3 Muscle Snatches + 3 Overhead Squats + 3 Snatch Pulls + 3 Tall Snatches ]

1x [ 1 Power Snatch + 1 Squat Snatch ], 65%

1RM 1x [ 1 Power Snatch + 1 Squat Snatch ], 65%

1RM 1x [ 1 Power Snatch + 1 Squat Snatch ], 65%

1RM 1x [ 1 Power Snatch + 1 Squat Snatch ], 65%

1RM 1x [ 1 Power Snatch + 1 Squat Snatch ], 65% 1RM

8.29.26 SoulShine CrossFit Crew

SATURDAY IS HERE AND IT'S TIME TO MOBILIZE :)

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WOD - "SIMPLY 300"

• 100 Wall Balls

• 100 American KB

• 100 Box Jump Overs

** Do them in any order** Ex. 20 sets of 5 or whatever :)

**this is an ORANGE / YELLOW workout so pace diligently

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If there's time, we'll work on some rope climbs :)

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COACH ASHLEY IS DOING THE WARMUP SO STAY TUNED :)