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CrossFit SAW – CrossFit


Warm-up (No Measure)

(5 min.) Warm-up

As one big group, or two smaller groups, perform a 400-m Indian Run with one or two light med balls (group size dependant).

Then, drop the balls and have them all run a 400-m together as a group.

*For cold climates, perform the Med Ball tic-tac-toe game instead:

Draw a chalk tic-tac-toe grid on the floor (or PVC pipes to create dividers if you don’t like to draw on the mats.) Line up your athletes in a single-file line about 20 ft. from the grid. Each line has 3 balls in their possession, each team with a different colored ball. Upon “go,” the first person in each line runs the ball into a tic-tac-toe square. That person runs back and tags in the next person to run with the second ball. Teams keep running back and forth until they achieve 3 balls in a row. Once all 3 balls are placed on the grid, the next player runs from the starting point and moves a ball from the current placement, and then runs back, until the winning team has achieved a straight line. Penalties for losing team optional.

(10 min.) Midline/Hip and Shoulder Prep

In partners:

P1) 10 Back Extensions, P2) AMRAP Barbell Landmines


P1) 20 Hip Extensions, P2) AMRAP Barbell Wipers


P1) 10 Dragon Flags (controlled), P2) AMRAP 5 Barbell Bicep Curls + 5 Barbell Presses


*Sub out Floor Back Extensions and Jefferson Curl if you don’t have enough GHDs.

Warm-up (No Measure)

(10 min.) Prep for Workout

For a few minutes, perform some dynamic running drills:

High Knees

Butt Kickers

Toe + Heel Walking

Walking Pigeon Stretch

Side Shuffles (R and L)

Then, with a pair of light dumbbells (one load less than working weight) have them perform:

20 sec. of Shoulder Shrugs (while holding dumbbells), straight into a 100-m Farmers Carry


20-sec. Overhead Hold with dumbbells, straight into 10 DB Push Presses

*Repeat with working weight

*Prep as needed for workout

(30 min.) Perform Workout


Metcon (Time)

3 RFT:

800-m Run

400-m Run with MB (20/14 lb.)

Rest 1 min.

20 DB Shoulder-to-Overhead (50/35 lb.)

200-m Farmers Carry

Rest 1 min.


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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