07/03/2026
SUMMER SMASH 2026 - IN HOUSE COMP AT CFK!
Saturday, July 18th at 8am
Same-sex pairs, RX and Scaled divisions (pairs must be same level)
WORKOUT 1: SN**CH ME OUTSIDE (how bout dat)
0:00-5:00
60 Alt. Dumbbell Snatches
30 Burpee Box Jump Overs
*split reps however*
RX 50/35, 24”/20”
Scaled 35/20, 20”/16” (yes, everyone is jumping over the box)
Both heads of dumbbell must touch ground, full body extended at the top of the sn**ch rep. Can transfer dumbbell on the way down or at the ground.
Burpee Box Jump Overs - chest and thighs must touch ground. Can step back or hop back and step or jump to standing. Two foot take off and two foot landing on the box (do not need to stand all the way up on the box). Another option is to jump totally over the box but both feet must pass over the box.
6:00-12:00
Build to a heavy sn**ch complex: 1 hang sn**ch + 2 overhead squats
*barbell will be shared among partners but can add or remove weight as needed*
Hang sn**ch can start anywhere above the knee and received in power or squat position.
Overhead squat - hips must descend below parallel, arms locked out and stand all the way up at the end of each rep.
