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CrossFit SAW – CrossFit


Warm-up (No Measure)

(5 min.) Song Jump Rope Game

– Play AC/DC’s “Thunderstruck” and instruct the class to perform Single-unders.

– Every time the word “thunder” or “thunderstruck” comes on, have your classes perform anywhere in the range of 1-5 Double-unders, with the goal to go straight back to Singles immediately after.

– Feel free to cut the song at the very end when the bagpipe portion kicks in to save time. 🙂

– It will be really hard for them to do this, even with Singles for a straight 5 minutes, so if they mess up, no penalty!

– Scale down to Single-unders with Double-under attempts every time.

(10 min.) Dynamic Mobility & Movement Prep

25-ft. Calf Prep: walk on toes

25-ft. Calf Prep: walk on heels

5 reps Downward Dog to Cobra (pause in the Cobra position for 3 seconds)

25-ft. Calf Prep: walk with internal rotation

25-ft. Calf Prep: walk with external rotation

10 Step-ups (each side)

10 Lateral Step-ups (each side)

30-sec. Wall Calf Stretch (each side)

10 Box Jumps

KB or Parallette Calf Smash using remaining time (1 min. each side)

Warm-up (No Measure)

(15 min.) Turkish Sit-up (KB Sit-up) Accessory Work

*This is the initial UP of the Turkish Get-up movement that begins with the athlete lying down and is terminated with the athlete in a hand and hip side-supported position with KB overhead. The TSU helps work scapular stabilization and the midline utilizing cross-lateralization and the transverse plane.

Review: Spend 3-5 minutes reviewing the movement having people hold their shoe instead of a weight, 5-10 reps on each side.

Grab a light KB: R + L side x 8-10 reps (each side)

Grab a heavier KB: R + L side x 6-8 reps (each side)

Grab a heavier KB: R + L side x 5-6 reps x 2-3 sets (each side)

*Take approx. 2 min. rest between sets on heaviest KB weight.

(8 min.) Workout Prep

16 Double-unders or scale

8 Weighted Sit-ups (with workout weight or no weight)

8 Box Jumps or scale

8 Sit-ups

2 rounds

*Feel free to let people play around with their DB weight.

*Include a bit of break time and make sure people know which boxes they are sharing if applicable.

(17 min.) Perform Workout

Metcon (AMRAP – Rounds)


25 Double-unders

25 DB Weighted Sit-ups (25/15 lb.)

Rest 1 min.


25 Box Jumps (24/20 in.)

25 Sit-ups
Score is ROUNDS from AMRAP 1 + ROUNDS from AMRAP 2

Rx+ is 35/25# DB sit-ups


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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