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.

5.28.26 SoulShine CrossFit Family

🟨 Mixed-Modal E2MOM (every 2 minutes on the minute)

Workout Definition

Score: For quality - no score.

Workout:

Station 1 (8 min)- Row + DB Single-Leg RDL -

• 4 rounds, every 2:00 :-

• 14/11 Cal Row- 6/leg DB Single-Leg RDL @ 50/35 lb

Station 2 (8 min) - SkiErg + DB Box Step-Over-

• 4 rounds, every 2:00 :-

• 12/9 Cal SkiErg- 12 Box Step-Overs @ 20 in, 35/25 lb DBs at sides

Station 3 (8 min) - DB Hang Squat Clean + Midline -

• 4 rounds, every 2:00 :-

• 12 Double DB Hang Squat Cleans @ 35/25 lb- 16 V-Ups

Total: 24:00 working clock + two 2:00 transition windows = 28:00 total clock.

**Athletes stay at one station for four rounds, transition for 2:00, then move to the next station.

Rx for Age Groups:

35-54: as written

55-59: Station 1: 12/9 Cal Row + 5/leg DB Single-Leg RDL @ 45/30 lb; Station 2: 10/8 Cal SkiErg + 10 Box Step-Overs @ 20 in, 30/20 lb; Station 3: 10 Double DB Hang Squat Cleans @ 30/20 lb + 14 V-Ups or Tuck-Ups

60+: Station 1: 10/8 Cal Row + 5/leg DB Single-Leg RDL @ 35/25 lb; Station 2: 8/6 Cal SkiErg + 10 Box Step-Overs @ 16 in, 25/15 lb; Station 3: 8 Double DB Hang Squat Cleans @ 25/15 lb + 12 Tuck-Ups or Sit-Ups

Athletes Notes

No notes.

Coaches Notes

Sustainable mixed-modal class workout. This is three station blocks. Each station is 4 rounds on a 2:00 clock. After Station 1 and Station 2, take a 2:00 transition window to rotate and reset before starting the next station. Keep the whole piece controlled and repeatable.

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Warm-Up

Workout Definition

First piece: Mixed-Modal E2MOMGeneral Warm-Up (8 min)2 rounds:-

• Echo Bike Swim - :30 sec hard x 3 rounds with :30 sec rest

• Hip Bridges-

• Heavy DB - 2x10 reps of single arm side shrugs

• Bird Dogs - hold for :20 sec each side x2

• 10 air squats - hold your toes at bottom and hold

• 8 DB RDLs-

• 8 sit-ups with abmat

Specific Prep (4 min)- (right before wod starts)

• 4/3 Cal Row-

• 4/3 Cal SkiErg-

• 4 DB step-overs-

• 5 double DB hang squat cleans

5.27.26 - SoulShine CrossFit Family

WEDNESDAY - Thanks so much for all the help with "Murph". What an awesome event to bring our community together.

• I posted the Murph workout on SugarWOD so you can enter your score so you know what to work toward next year.

Amazing turnout for Murph 5/25/26. 50 Athletes in total!

🟥 Red Conditioning

Workout Definition

• Score: Total reps across all intervals.

• Score note: Total reps are total Wall Balls across all five intervals.

Workout:

• Every 3:00 x 5 sets:- 1:00 work- 2:00 rest

• During the 1:00 work window:- Echo Bike calories- Max Wall Balls in the remaining time

Rx for Age Groups:

35-54: 12/9 Cal Echo Bike + max Wall Balls @ 20/14 lb each interval

55-59: 10/8 Cal Echo Bike + max Wall Balls @ 20/14 lb each interval

60+: 8/6 Cal Echo Bike + max Wall Balls @ 14/10 lb each interval

Scaling: Wall Ball -> lighter ball/lower target -> med-ball squat

Athletes Notes

No notes.

Coaches Notes

Hard intervals with a clear target: get through the bike, then earn as many quality wall balls as possible.

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WARMUP

Warm-Up

Workout Definition

First piece: Jerk Primer

General Warm-Up (4 min)

• 2 rounds:- 1:00 BikeErg / Echo

• 30 single-unders-

• 5 inchworms then Under the Fence and back

Movement Prep (5 min)-

• 10 wrist circles each direction-

• 10 wrist push-ups-

• 10 banded shoulder pass-throughs-

• 8 scap push-ups-

• 5 empty-bar strict presses-

• 5 empty-bar push presses

WITH BENCH:

Seated Good Mornings - hold :15 sec - try to touch belly with neutral spine

Sit in bottom of squat with bar/kb/db for :30sec

**Talk about the 5 min per day challenge - sit in deep squat during the day- it will change you

Specific Ramp (3 min)- 3 Jerk Balance @ empty bar- 3 braod Jumps, and reset- 1 Push Press + 1 Split Jerk @ light build weight

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🟨 Strict Press + Push Press

Workout Definition

Score: Load.

Workout:

• Strict Press - Tempo (20X1)- 4 sets of 6 @ 68%

• Push Press - Tempo (21X0)- 4 sets of 4 @ 72%

Athletes Notes

No notes.

Coaches Notes

Tempo pressing. The strict press uses 20X1, and the push press uses 21X0. Control the lowering phase, keep the midline tight, and press with speed.