Week of July 27th - August 1st, 2026
Monday
QOTD:
Would you let your significant other pack for you?
Strength
EMOM for 7:00 of:
3 Back Squats @ 70%
Metcon
10 Rounds For Time, Alternating Full Rounds with a Partner, of:
18/15 Calorie Row
1 Round of “Macho Man” (155/105)
CAP: 18:00
“Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overheads
Accessory/Extra
Reverse Hyper Extensions
3 x 20
Tuesday
QOTD:
Do you have any metal in your body?
BBG
2 Clean Pulls + 1 Low Hang Squat Clean + 1 Split Jerk
6 Sets @ 65 - 90% of 1 RM Clean and Jerk
Metcon
AMRAP for 12:00 of:
12 Burpees
9 Toes to Bar
6 Dual Dumbbell Power Cleans (50s/35s)
Accessory/Extra
3 Rounds For Quality of:
6 L / 6 R Single Arm Bent Over Rows
12 Dumbbell Pull Overs
Wednesday
QOTD:
How many car accidents have you been in?
BBG
A) EMOM for 6:00 of:
3 Power Snatches @ 70%
B) 3 x 3 Snatch Pulls @ 100 - 110% of 1 RM Snatch
Metcon
For Time:
21 - 15 - 9*
Pull-ups
Ring Dips
* 75 Double-Unders After Each Round
CAP: 10:00
Accessory/Extra
3 Rounds For Quality of:
15 Banded Squat Pull Throughs
10 L / 10 R Single Leg Hip Thrusts
Thursday
QOTD:
What is the oldest piece of CrossFit gear you still use?
Active Recovery
For Quality:
5000m Row*
*Every 500m Alternate between:
A) 15 Air Squats
B) 15 AbMat Sit-ups
CAP: 35:00
Accessory/Extra
Sorenson Hold
3 x 1:00
Friday
QOTD:
What is the longest you have gone without coffee or caffeine?
Strength
Every 0:30 for 16 Rounds of:
1 Deadlift @ 75 - 80%
Metcon
2 Rounds For Time of:
500/400m Row
20 Handstand Push-ups
20 V-ups
400m Run
CAP: 16:00
Accessory/Extra
Bulgarian Split Squats
3 x 10 Each Side
Saturday
QOTD:
Would you rather have to publicly share your search history or your camera roll?
BBG
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
5 Sets @ 60 - 85% of 1 RM Snatch
Metcon
AMRAP for 20:00, with a Partner, of:
20 Single Arm Devil’s Press (50/35)
40 Wall Balls (20/14)
60 Double-Unders
Accessory/Extra
Plank Knee to Elbows
3 x 8 Each Side
