CrossFit - Wed, Jun 17
Warm-Up Flow

General Warm-Up

1:30 Cardio Choice

20 Lateral Line Hops

10 Banded Pass Throughs

15 Banded Pull-Aparts

5/5 Active Scorpion Stretch

5/5 World's Greatest Stretch

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50 Single Unders

5/5 Single Arm Dumbbell Deadlifts

5/5 Single Arm Dumbbell Hang Snatch

5/5 Dumbbell Windmills

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30 Double Unders or 50 Single Unders

10 Alternating Dumbbell Snatch

5 No-Jump Burpees

Specific Barbell Prep

Add Loads, Barbell Off the Floor

2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch

2 Power Snatch (Quick Singles)

2 Touch and Go Power Snatch

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Building Loads to 60% prior to starting

Power Snatch (Every 1:30 x 8 Sets 3 Reps Starting at 60% and increasing to a 3RM for the day.)

Modifications:
Level 2: Quick Singles
Level 1: 3 Hang Power Snatch
Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer

18 Double Unders or 36 Single Unders

6 Alternating Dumbbell Snatch

3 Lateral Burpees over the Dumbbells

Rest :30

3 Lateral Burpees over the Dumbbells

6 Alternating Dumbbell Snatch

18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.

"Dream Within a Dream" (8 Rounds for reps)

For Time

Every 2:00 x 8 Sets

Sets 1-4

36 Double Unders

12 Alternating Dumbbell Snatch

9 Lateral Burpees over the Dumbbells

Sets 5-8

9 Lateral Burpees over the Dumbbells

12 Alternating Dumbbell Snatch

36 Double Unders

Dumbbell: 50/35 lb, 22.5/15 kg

Score = Sum Total Time

Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.

Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.

[Dream Within a Dream: Level 2, Level 1, & Masters 55+] (8 Rounds for reps)

Level 2:

Every 2:00 x 8 Sets

Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells

Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders

Dumbbell: 35/25 lb, 15/12 kg

Level 1:

Every 2:00 x 8 Sets

Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells

Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders

Dumbbell: 25/15 lb, 12/7 kg

Masters 55+:

Every 2:00 x 8 Sets

Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells

Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders

Dumbbell: 35/25 lb, 15/12 kg

[Dream Within a Dream: Competitor & Travel] (8 Rounds for reps)

Competitor:

Every 2:00 x 8 Sets

Sets 1-4: 45 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells

Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 45 Double Unders

Dumbbell: 70/50 lb, 32/22.5 kg

Hotel Gym / Travel:

Every 2:00 x 8 Sets

Sets 1-4: 50 Single Unders or 36 Double Unders, 12 Alternating Dumbbell Snatch, 9 Lateral Burpees over the Dumbbells

Sets 5-8: 9 Lateral Burpees over the Dumbbells, 12 Alternating Dumbbell Snatch, 50 Single Unders or 36 Double Unders

Dumbbell: Heaviest available

PRVN Reset

For Quality

3 Sets:

:30 Seated Figure Four Stretch

:30 Hip Thrust Hold (Belly Breathe Focus)

5/5/5 3-Way Banded Pull Apart

5 Inch Worms (5s in Down & Up Dog Positions)

Optional Accessories (Checkmark)

For Quality:

3 Sets:

15 Barbell Hip Thrust, Moderate

15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep