Vintage CrossFit

SUNDAY, MAY 31, 2026

WEIGHTLIFTING

10:00 EMOM:
Every 1:00: 2 Thrusters (From the Floor)

Starting at 50% of 1RM Clean and Jerk. Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.

CONDITIONING

"Push It"

Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row

Score = Load

Bench Press: 60% of 1RM Bench Press

Renegade Row: 2 x 50/35lb, 22.5/15kg

SATURDAY, MAY 30, 2026

CONDITIONING

"Radar Love"

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:
10 Burpees to Plate (Facing)
20 Lateral Plate Hops
30m Plate Overhead Carry

Athletes switch when the athlete on Station 2 completes the prescribed work. The rower is a continuous tally of calories. 1 Calorie = 1 Rep.

Score = Total Reps

Plate Load: 45/35lb, 20/15kg

FRIDAY, MAY 29, 2026

WEIGHTLIFTING

Every 3:00 x 4 Sets:
1.1.1.1.1 Power Sn**ch @ 70%+

Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across sets while staying within the 70-80% range. Each rep should reflect the same bar path, hip extension timing, and catch position as the one before it.

CONDITIONING

"Helen"

3 Rounds For Time
400m Run
21 American Kettlebell Swings
12 Pull-Ups

Time Cap: 15:00

Score = Time

Kettlebell: 53/35lb, 24/16kg

THURSDAY, MAY 28, 2026

STRENGTH

15:00 EMOM:

Minute 1: 6 Pause Front Squats (21x1 Tempo)
Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows
Minute 3: Rest

Loading:

Front Squat at 60-65% of 1RM Front Squat
Dual KB Gorilla Row: 2 x 53/35lb, 24/16kg

CONDITIONING

"Shimmer"

For Time

5 Rounds:

1-2-3-4-5 Wall Walks
10 Toes to Bar
50 Double Unders
Wall Walk: 10-in from the wall

Time Cap: 8:00

Score = Time

WEDNESDAY, MAY 27, 2026

STRENGTH

Every 2:00 x 6 Sets:

2 Strict Press + 4 Push Press

All sets at 80% of 1RM Strict Press

CONDITIONING

"No Rain"

For Reps

15:00 AMRAP

300m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press

Score = Rounds + Reps

Kettlebell: 53/35lb, 24/16kg

TUESDAY, MAY 26, 2026

WEIGHTLIFTING

Every 1:30 x 8 Sets:

1 Power Clean + 1 Low Hang Power Clean

Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.

CONDITIONING

"Don't Speak"

16:00 EMOM:

Min 1: 15 GHD Sit-Ups
Min 2: 10 Power Cleans
Min 3: 15/11 Calorie Echo Bike
Min 4: Rest

Score = Completed Rounds + Stations

Barbell: 135/95lb, 61/43kg

MONDAY, MAY 25, 2026

"Murph"
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Score = Time
Partitioned as desired

SUNDAY, MAY 24, 2026

GYMNASTICS SKILL
HANDSTAND WALK

CONDITIONING
"Black Widow"
For Distance
20:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 American Kettlebell Swings
Minute 3: Max Distance Handstand Walk
Minute 4: Rest
Score = Total Accumulated Distance (ft)
Kettlebell: 53/35lb, 24/16kg

FRIDAY, MAY 22, 2026

STRENGTH
DEADLIFT
Take 20:00 to Establish a 1RM Deadlift

CONDITIONING
"Beatrix Kiddo"
For Time
3 Sets:
10 Deadlifts
20/15 Calorie Bike
Rest 2:00 between sets

Time Cap: 11:00
Score = Time
Barbell: 55% of 1RM Deadlift

WEDNESDAY, MAY 20, 2026

CONDITIONING
"Katniss"
For Time:
1000m Run
10 Wall Walks
50 Toes to Bar
50 Single Dumbbell Box Step-Overs
1000m Run
10 Wall Walks
50 GHD Sit-Ups
50 Box Jump Overs

Time Cap: 30:00
Score = Time
Single Dumbbell Box Step-Overs: 50/35lb, 22.5/15kg
Box Height: 24/20in, 60/50cm
Wall Walk: 10in, 25cm from wall