7.15.26 SoulShine CrossFit Family

WEDNESDAY :)

🟧 Moderate Deload Conditioning

Every 3:00 x 5 rounds:

• - 12/10 Cal Row

• - 5 Box Jumps (30"/24")

• - 6 Bar-Facing Burpees

Sharp and short. No max effort.

Rx for Age Groups:

35-54: As written.

55-59: Every 3:00 x 5 rounds: 10/8 Cal Row + 5 Box Jumps (24"/20") + 6 Bar-Facing Burpees.

60+: Every 3:00 x 5 rounds: 10/8 Cal Row + 5 Box Step-Ups (20"/16") + 5 Bar-Facing Burpees.

Scaling:

Box Jump -> lower box jump -> box step-up.

Bar-Facing Burpee -> Burpee next to the bar.

Row -> reduce calories enough to keep the interval controlled.

Class Logistics:

If rowers are limited, split the room into two heats on a 90-second offset or substitute Bike Erg/Ski Erg with the same work-rest structure.

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WARMUP

2 Rounds

1:00 Jumps - lots of foot positions / wrist and arm swings etc.

20 American KB's

Sonny Webster Hold - 3 rounds

Greatest Stretch

Barbell

High Pull + Stability walk 1 minute

10 Press

10 Push Press

10 Jerk

4 Split jerk each side - speed and precision

Behind Neck Bounce

Sots Introduction

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STRENGTH

Jerk:

- 2 sets: 1 Push Jerk + 1 Split Jerk @ 70%

- 2 sets: 1 Push Jerk + 1 Split Jerk @ 75%

- 1 set: 1 Push Jerk + 1 Split Jerk @ 80%

Then:

Strict Press

- 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 jerk if needed, then strict press @ 70%.

60+: Same structure; use 60% / 65% / 70% on the jerk if needed, then strict press @ 65-70%.

Scaling:

Split Jerk -> Push Jerk.

Barbell press -> dumbbell strict press when needed.

Class Logistics:

The class moves through the three overhead stops together. If someone misses, they reduce load and stay with the room.

7.14.26 SoulShine CrossFit Family

IT'S TUESDAY :)

🟨 Yellow Durability

EMOM 30:00 - rotate through 3 movements:

- Min 1: 12 Box Step-Overs (bodyweight)

- Min 2: 50' Single-Dumbbell Overhead Walking Lunges (50/35 lb)

- Min 3: 10/8 Cal Bike Erg

**Each movement appears 10 times. Stay smooth and repeatable.

Rx for Age Groups:

• 35-54: As written.

• 55-59: 10 Box Step-Overs + 50' Single-Dumbbell Overhead Walking Lunges (35/25 lb) + 8/6 Cal Bike Erg.

• 60+: 10 Box Step-Overs + 50' Single-Dumbbell Front Rack Walking Lunges (25/15 lb) + 8/6 Cal Bike Erg.

Scaling:

• Overhead Walking Lunge -> front rack Walking Lunge -> suitcase walking lunge -> bodyweight walking lunge.

• Box Step-Overs -> lower box step-overs.

• Bike Erg -> reduce calories enough to keep transitions calm.

Class Logistics:

Run this as three lanes. If bikes are limited, start groups at different stations and keep the same one-minute rotation.

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WARMUP

KB Tabata

Glute Ham Roller + Seated Good Morning holding dumbells (try to touch belly to bench)

Half way down Lunge (10 pulses each side)

Full ATG Squat - Knee over toe with wedges ( 2 rounds of 7 each side)

Barbell

10 High pulls straight into Stability hold overhead 1 min

10 Wide Grip Press

10 Good Mornings

Practice Sots Press (go light - it's very difficult)

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Deadlift

2 sets of 8 warmup - slow and methodical - push through the floor

3 sets of 4 reps around up to 75%

• These are the "hold off the floor" reps (from set position lift weight 2" off the floor and hold 5 sec - Then complete the lift

7.13.26 SoulShine CrossFit Family

MONDAY :)

🟨 Monday Deload Conditioning

Every 2:00 x 7 rounds:-

• 8/6 Cal Echo Bike-

• 6 Chest-to-Bar Pull-Ups-

• 8 Wall Balls (20/14 lb)

Stay smooth. This should feel controlled, not like a test.

Rx for Age Groups:

35-54: As written.

55-59: Every 2:00 x 7 rounds: 8/6 Cal Echo Bike + 5 Chest-to-Bar Pull-Ups + 8 Wall Balls (20/14 lb).

60+: Every 2:00 x 7 rounds: 8/6 Cal Echo Bike + 6 Pull-Ups + 8 Wall Balls (14/10 lb).

Scaling:

Chest-to-Bar Pull-Ups -> Pull-Ups -> jumping Pull-Ups -> Ring Rows.Wall Balls -> lighter ball or lower target -> med-ball squat.

Class Logistics:If rig space is limited, split the room into two starts on a 1:00 offset or assign ring-row lanes before the clock begins.

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WARMUP

• Tabata Ski Erg

• 2 rounds - 6/4 cal all out Echo Swim + Hammer Curl

• Glute Ham Roller + KB or DB Single Leg DL

• Cossacks 6 each side + :30 hold in Horse Stance

• Hold / Eccentric lower on rig - Pullups

Barbell

• High pulls + Stability walk

• Strict Press

• Front Squat

• Hang Clean

• Push Press

• Tall Clean

• 7 burpees fast

** Any low back issues - 1:00 hold on extension to start

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Strength

Clean and Jerk:

- 2 sets: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 70%

- 2 sets: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 75%

- 1 set: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 80%

Then:

Front Squat

- 2 sets of 4 @ 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 C&J if needed, then 2 x 4 front squat @ 70%.

60+: Same structure; use 60% / 65% / 70% on the C&J if needed, then 2 x 4 front squat @ 65-70%.

Scaling:

• Clean and Jerk -> Power Clean + Front Squat + Push Jerk.

• Front Squat -> lighter front squat -> goblet squat if the front rack is not available.

Class Logistics:

Pair athletes by similar loading. The room moves through the three C&J stops together, then completes the front squat touch without chasing extra volume.