CrossFit Hot Springs

06/12/2026

Friday 06-12-2026
Weightlifting: Sn**ch Complex
Every 2:30 x 6 Sets:
Sn**ch Pull + Low Hang Squat Sn**ch
Rest :15
Sn**ch Pull + Squat Sn**ch
Starting at 60% of 1RM Power Sn**ch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Sn**ch.
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WOD: For Time
21-15-9
Overhead Squats 45/35 L1, 95/65 L2, 135/95 L3
Hanging Knee Raises L1, Toes to Bar L2 & L3
Score = Time
GOALS TIME 4:00-7:00 Time Cap: 10:00
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Extra/Optional/Accessories:
For Quality: 4 Sets
8 Sn**ch Grip Romanian Deadlifts
12 Dual Dumbbell Box Step-Ups
8 DB Cuban Rotations

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06/11/2026

Thursday 06-10-2026
Every 9:00 x 4 Sets
8 Burpee Box Step Overs L1, Jump Overs L2, 10 Reps L3
200m Run
18/14 Calorie Bike L1 24/18 Cal L2 30/22 Cal L3
200m Run
8 Burpee Box Step Overs L1, Jump Overs L2, 10 Reps L3
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Box: 24/20in
GOALS 6:00-8:00 per set

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06/10/2026

Wednesday 06-09-2026
Strength: Sumo Deadlift
Every 3:00 x 5 Sets: 5 Sumo Deadlifts
All sets at the same load. Target 75-80% of 1RM Deadlift.
This is a positional endurance and consistency test, not a build-to-heavy format. Athletes select a load they are confident they can execute with clean mechanics across all five sets and hold it there.
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WOD: 16:00 EMOM
Min 1: 5 Ring Rows L1, 5 Strict Pull-Ups (banded or bw) L2, Weighted L3
Min 2: 10 Dual Kb Gorilla Rows
Min 3: 12 GHD Hip Ext or 20 Banded Good Mornings L2, 15 Reps L3
Min 4: 100ft Sandbag Carry or Dual Kb Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Score = Completed Rounds (4 total)
Gorilla Rows: Choice L1, 44/26 L2, 53/35 L3
Sandbag Carry: 100/75
Dual Kettlebell Front Rack Carry: Choice L1, 44/26 L2, 53/35 L3
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Extra/Optional/Accessories
For Quality: 4 Sets:
12 Ring Bicep Curls
12 Ring Hamstring Curls
:30 Weighted Sorenson Hold

06/09/2026

Tuesday 06-09-2026
Front Squat: Every 3:00 x 5 Sets
Set 1: 8 Reps @ 60%, Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 70%, Set 4: 5 Reps @ 75%
Set 5: 4 Reps @ 80%
All percentages based on 1RM Front Squat.
This is a volume and muscular endurance based session. The structure climbs in load while the reps drop, with the goal of finishing at a moderate heavy 4 that still moves well.
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WOD: For Reps:
15:00 AMRAP
750 M Row L1, 1000m Row L2 & L3
24 Wall Balls 14/10 L1, 30 Reps 20/14 L2, 36 Reps L3
20 Med-Ball Box Step-Overs L1, 24 Reps 24/20 L2, 30 Reps L3
20 Wall Balls L1, 24 Reps L2, 30 Reps L3
16 Med-Ball Box Step-Overs L1, 18 Reps L2, 24 Reps L3
16 Wall Balls L1, 18 Reps L2, 24 Reps L3
12 Med-Ball Box Step-Overs L1 & L2, 18 Reps L3
- Max Rep Wall Balls in remaining time
Score = Total Reps (1000m Row = 100 Reps)
Box 20/14 L1, 24/20 L2 & L3
GOALS: 295-315 Reps / 40+ Wall Balls in remaining time
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Balls with at least 2:00-3:00 remaining on the clock.

06/09/2026

Monday 06-0-2026
Strength: Bench Press
Every 2:00 x 6 Sets:
Set 1: 7 Reps @ 70%, Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%, Set 4: 7 Reps @ 70%
Set 5: 5 Reps @ 75%, Set 6: 3 Reps @ 80%
All percentages based on 1RM Bench Press.
This is a wave loading format running two passes through the same 7-5-3 progression. The intent is consistency across both waves; the second pass at each percentage should feel sharper and more dialed in than the first because the system is better primed. Reinforce tight setup, controlled descent, full foot drive, and a locked-out finish on every rep. No grinding.
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WOD: Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
15 Abmat Situps or V-Ups L1, 15 GHD Sit-Ups L2, 20 Reps L3
50 Single Unders or 25 DU's L1, 60 Double Unders L2, 80 Reps L3
Station 2:
5/4 Pushups L1, 5/4 Deficit Pushups L2, 7/5 Deficit Push-Ups L3
3 Devils Press L1, 4 Reps L2, 5 Reps L3
5 Dual Db Push Press
Score = Time (total accumulated working time across all 6 sets)
Dumbbells: Choice L1, 35/25 L2, 50/35 L3
GOALS: 1:30-1:45 per station
Secondary Goal: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
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​Extra/Optional/Accessories
For Quality: 3 Sets
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets

06/06/2026

Saturday Class Time at 8 AM
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WOD: For Time
2 Rounds:
10 Rope Climbs
20 Back Squats 225/155
30 Handstand Push-Ups
40/32 Calorie Row*
*During the Row, one partner holds a Sandbag in Bear Hug Position or Dual Kettlebell Front Rack for the duration of the rowing partner's effort. Switch as needed until the Row is completed.
Time Cap: 25:00
Score = Time
Sandbag Hold: 100/75
Dual KB Front Rack: 2 x 53/35
Rope Climb 15ft

06/04/2026

Friday 06-05-2026
Weightlifting: Clean and Jerk Complex
Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk
Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.
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WOD: "DT"
For Time
5 Rounds:
12 Deadlifts 75/55 L1, 115/75 L2, 155/105 L3
9 Hang Power Cleans
6 Push Jerks
Time Cap: 12:00
Score = Time
GOALS - 5:00 to 10:00
Trying to complete each round in 2 minutes or less.

06/04/2026

Thursday 06-04-2026
Gymnastics Skill/Practice:
Spend 12 to 15 minutes working on Handstand Walk and or skills that lead to it.
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WOD: 20:00 EMOM
Minute 1: 15 Abmat Situps or V-Ups L1 & L2, GHD Sit-Ups L3
Minute 2: 50 Single Unders L1, 40 Double Unders L2, 50 Reps L3
Minute 3: 12 Wall Balls 14/10 L1, 20/14 L2, 15 Reps L3
Minute 4: Max Handstand Shoulder Taps or 2 Wall Walks, Max Shoulder Taps L2, Max Distance Handstand Walk L3
Minute 5: Rest
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set
Wall Ball: 20/14

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06/03/2026

Wednesday 06-03-2026
WOD: AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Bike (in remaining time)
Score = Total Calories (Row + Echo Bike)
Goal: 40/30+ Calories per AMRAP
Run Subs if necessary: Shorten to 1200m or 1000m / Row 1500/1300m as substitute / 45 Shuttle Runs
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Extra/Optional/Accessories
For Quality: 4 Sets
:15/:15 Calf Raise Iso Push with Single Leg Left
10/10 Single Leg Hip Thrust, light loads
:30 Weighted Wall Sit

06/02/2026

Tuesday 06-02-2026
Strength: Strict Press
Every 3:00 x 3 Sets:
10 Strict Press
Loading: 65-75% of 1RM Strict Press, same load across all three sets.
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WOD: For Time
8 Sets:
6 Hanging Knee Raises L1, Toes 2 Bar L2, 8 Toes to Bar L3
8 Dumbbell Bench Press 35/35 L2, 50/35 L3
8 American Kettlebell Swings 53/35 L2, 70/53 L3
Rest :30 between sets
GOALS 12:00-16:00 -- Time Cap: 18:00
Score = Time
Level 1: Choose a load you can go unbroken with across all sets.
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Extra/Optional/Accessories:
For Quality: 3 Sets:
10/10 Single Arm DB French Press, Moderate Load
15 Banded Tricep Extensions
10 Incline Y Raise, Light to Moderate