Monday, August 24th, 2026 - Bootcamp

General Warm-Up

1 Round
500m Row
Knees Over Toes Split Squats Right
Knees Over Toes Split Squats Left
2 Rounds
10 Empty Bar Snatch Grip Deadlift
10 Empty Bar Muscle Snatch
10 Empty Bar Snatch
5 Slam Balls

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 5 Reps @ 72.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Seated DB Goodmorning
Even Minutes). 8-12 Bent Over Dual DB Trap Row

WOD

For Time

Workout Format

For Time & Load in 17 Minutes

Elite

500m Row
30 Slam Balls (30/20)
500m Row
-in Remaining Time-
Build to Heavy Single Snatch

Competitive

500m Row
30 Slam Balls (20/15)
500m Row
-in Remaining Time-
Build to Heavy Single Snatch

Performance

400m Row
30 Slam Balls (20/15)
400m Row
-in Remaining Time-
Build to Heavy Single Snatch

Stimulus

1) This Is a Crossfit Games 2009 Double Header Event.
2) the Row and Slam Balls Should Take No Longer Than 8 Minutes.
3) This Is a Double Score Workout. First the Time It Takes to Finish the Second Row. Second the Weight of the Heaviest Completed Snatch.

Cooldown

Glute/lower Back Stretch
Shoulder Stretch