Clutch City CF

09/06/2026

Sunday
Hyrox
4 Rounds
20 M Sled Push
400 M Run
20 Wallballs
400 M Run
20 M Sled Pull

rest 90 secs

09/05/2026

Saturday
Freedom (RX’d)

Teams of 2
100/80 Calorie Bike
-into-
3 Rounds (each/1:1)
10 Box Jump Overs (20)
100ft Farmer Carry (50s/35s)
10 Box Jump Overs (20)
-into-
100/80 Calorie Bike
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (50s/35s)
10 Wallballs 20/14
10 Dumbbell Bench Press (50s/35s)
-into-
100/80 Calorie Bike

09/04/2026

09/04/2026

Friday
Power Sn**ch + Hang Power Sn**ch + Sn**ch for load:
#1: 3 reps
EVERY 2:00 (5 SETS)
1 Power Sn**ch + 1 Hang Power Sn**ch + 1 Squat Sn**ch*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)

FREEDOM (RX)
EVENT 12 | ‘26 CFG — THE HOPPER 2026
3 ROUNDS FOR TIME
21 Toes to Bar
7 Unbroken Power Sn**ch (95/65)
7 Unbroken Hang Power Sn**ch (95/65)
7 Unbroken Squat Sn**ch (95/65)
(Score is Time)
KG: 42.5/30

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
15 Toes to Bar
5 Unbroken Power Sn**ch (95/65)
5 Unbroken Hang Power Sn**ch (95/65)
5 Unbroken Squat Sn**ch (95/65)
(Score is Time)
KG: 42.5/30

LIBERTY (Beginner)
3 ROUNDS FOR TIME
12 Hanging Knee Raises
8 Alt. Dumbbell Power Sn**ch (light)
8 Alt. Hang Dumbbell Power Sn**ch (light)
8 Dumbbell Goblet Squats (light)
(Score is Time)

09/03/2026

Thursday
2:00 AMRAP
Max Bench Press
(Score is Total Reps)

Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75

WOD
FREEDOM (RX)
EVENT 1 | ‘26 CFG — 2007 HOPPER
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
25 Pull-Ups
7 Push Jerks (135/95)
(Note: 1000m for all athletes)

INDEPENDENCE (Intermediate)
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
20 Pull-Ups
7 Push Jerks (115/75)

LIBERTY (Beginner)
FOR TIME
800m Row
Immediate Into...
5 ROUNDS
15 Ring Rows
7 Dumbbell Push Press (light)

(Note: 800m for all athletes)

09/02/2026

Wednesday
EVENT 3/4/5: THE CROSSFIT TOTAL

FOR LOAD*
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
(Score is Total Weight)

*Athletes have 12:00 at each station to establish a heavy lift for each movement.

09/01/2026

Tuesday
FREEDOM (RX)
EVENT 7 | ‘26 CFG — SWIM STANDARD
FOR TIME
1000m Row or Ski
40 Line Facing Burpees
750m Row or Ski
30 Line Facing Burpees
500m Row or Ski
20 Line Facing Burpees
250m Row or Ski
10 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.

INDEPENDENCE (Intermediate)
FOR TIME
1000m Row or Ski
30 Line Facing Burpees
750m Row or Ski
20 Line Facing Burpees
500m Row or Ski
10 Line Facing Burpees
250m Row or Ski
5 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.

LIBERTY (Beginner)
FOR TIME
800m Row or Ski
20 Up Downs
600m Row or Ski
15 Up Downs
400m Row or Ski
10 Up Downs
200m Row or Ski
5 Up Downs
(Score is Time)
Note: Same distances for all athletes.

08/31/2026

Monday
Hang Clean + Front Squat for load:
#1: 3 reps
EVERY 1:30 (6 SETS)
2 Hang Squat Cleans + 1 Front Squat*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)

WOD
FREEDOM (RX)
EVENT 10 | ‘26 CFG — RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (185/125)
(Score is Time)
KG: 85/57.5

INDEPENDENCE (Intermediate)
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (155/105)
(Score is Time)

08/30/2026

Sunday

08/29/2026

Saturday
FREEDOM (RX)
TEAMS OF 2
5 SETS (Each/1:1)
3:00 AMRAP
3 Power Sn**ch (155/105)
6 Lateral Burpee Over Bar
12 Air Squats
(Scored by Rounds + Reps Each Set)
KG conv: 70/47.5

INDEPENDENCE (Intermediate)
TEAMS OF 2
5 SETS (Each/1:1)
3:00 AMRAP
3 Power Sn**ch (135/95)
6 Lateral Burpee Over Bar
12 Air Squats
(Scored by Rounds + Reps Each Set)
KG conv: 60/42.5

LIBERTY (Beginner)
TEAMS OF 2
5 SETS (Each/1:1)
3:00 AMRAP
6 Dumbbell Sn**ch
6 Lateral Up Downs Over Dumbbell
8 Air Squats
(Scored by Rounds + Reps Each Set)