Thursday, August 6th, 2026 - Bootcamp

General Warm-Up

30 Second Band Y Raise Hold
30 Seconds Assisted Squat Hold

2 Rounds
30 Seconds Dead Hang
3 Strict Toes To Bar Or 8 Knee Raises
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Overhead Press 1-2 Reps @ 90% 1 RM

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 3-10 Strict Pull-Ups
Even Minutes). 8-12 Push-Ups (Weighted If Necessary)

WOD

For Time

Workout Format

3 Rounds Of

Elite

21 Toes-To-Bars
7 Unbroken Power Snatches (95/65)
7 Unbroken Hang Snatches
7 Unbroken Squat Snatches

Competitive

21 Toes-To-Bars
7 Power Snatches (95/65)
7 Hang Snatches
7 Squat Snatches

Performance

21 Leg Raises
7 Power Snatches (75/45)
7 Hang Snatches
7 Squat Snatches

Stimulus

1) This Is A Crossfit Games 2026 Workout, You Can Compare Yourself To The Elites
2) You Can Either Choose To Maintain The Unbroken Snatches Stimulus Or Swap It For Heavier Weight And Break It Up In The Competitive And Performance Levels.
3) Break Up The Toes To Bar And Take A Short Break Between Each Snatch Movement, Even The Pros Did.

Cooldown

Seal Stretch
Glute/Lower Back Stretch