Teams of 2
Calorie Row
Bench Press (135/95)
*Womens Calories: 40-32-24-16-8

*One athlete works at a time, split reps as desired.

L2: 40-30-20-10-5(32-24-16-8-4), BP 95/65
L1: 30-20-10-5-5(24-16-8-4-4), BP 65/45

Option 1: Gymnastics Skill Work
Toes to Bar: Week 5 Day 2

On a running 7 minute clock:
At the top of each minute:
Complete 5 V-Ups OR 5 Abmat Situps then:
* Advanced: 8 Kipping Toes To Bar
* Intermediate: 5 Kipping Toes To Bar
* Beginner: 3-5 Kipping Knee Raises [Chair Pose]

Option 2: Mayhem Mini-Pump –Leg Day
4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
8 DB Walking Lunges (each side) @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ 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.