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CrossFit SAW – CrossFit


Warm-up (No Measure)

(10 min.) Get Warm

With a light set of dumbbells (10/15/20 lb.)

Perform 10-15 Manmakers (1 rep = 1 Burpee/Push-up + 1 Row each side in a plank + 1 Cluster)

*Do this as a group

Then, perform 10 DB Burgener Warm-up reps.

Warm-up (No Measure)

(10-15 min.) Pull-up Prep

10 Face Pulls

10 Ring V-Outs

10 Over-the-Shoulder Pulls

Then, perform:

1 Strict Pull-up (QUICK SCALE: Jump chin over the bar and slow lower to hang.)

1 Negative slow lower

3 rounds

*This is a total of 6 reps and the goal is to do them unbroken. Make them controlled reps.

*Scale back to 2 rounds if needed. This is still a warm-up so people shouldn’t be going to failure.

Rest 1 min.

For those who are going to use load, have them perform 2-3 sets working up to their starting weight. For everyone else, have them perform a few reps in each set figuring out their modification.

(15-20 min.) Perform Workout


Weighted Pull-ups (5 reps)

Weighted Pull-ups (4 reps)

Weighted Pull-ups (3 reps)

Weighted Pull-ups (2 reps)

Weighted Pull-ups (1 rep)

Cool Down

Metcon (No Measure)

For effort:

1-10 KB swings (any #)

10-1 burpee


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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