Potato Salad
Teams of 2
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups*
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups*
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups*
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups

L2: 150m run, WB 14/10, HSPU Pike/Box Push-ups
L1: 100m Run, WB 10/14, Push-ups

*Sub DB Push Press for HSPU(50/35, 35/25, 25/15)

Option 1: Gymnastics Skill Work
Double Unders: Week 1 Day 2

Single Under Practice:
On a running 2 minute clock:
Accumulate the largest UNBROKEN set of Single Unders.
Athletes will work for the ENTIRE 2 minutes.

* If you trip up, start a new attempt and begin counting at 1-2-3…again. We are looking for the largest set of unbroken reps achieved within the two minute window.
**Advanced option: finding the largest number of unbroken double-unders in a two-minute window.

Option 2: Mayhem Mini-Pump – Back and Biceps
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Seated Straight Bar Row @ Moderate weight – maintain control and quality
10 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.


-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.