Handstand + Core warm up
Minute 1,4,7 — 30 second handstand hold on wall
Minute 2,5,8 — 12 sit ups
Minute 3, 6, 9 — 30 second superman hold
Ring Muscle Up Review & Practice
10 Alt Pistols
8 KB Snatches per arm 24/16kg
6 Ring Muscle Ups
250 M Run.
1 pause squat + 3 squat
5 sets at 90% of previous max back squat complex
5 rounds for time
10 hang power clean 115/75 75/45
5 shoulder to overhead (same bar)
30 double unders
“The Orlando 49”
With a partner. One works, one rests. Resting partner always holding medicine ball off the ground (20/14 Rx, 14/10 scaled)
49 burpee pull ups
49 overhead squat 115/75 75/45
400m run, each carrying a med ball
49 front squat (Same bar as OHS)
49 burpee box jumps 24/20
This workout is dedicated to the 49 victims of the Pulse night club shooting in Orlando.
At CrossFit Sabertooth we have a diverse population in so many ways — gay, straight, Christian, Muslim, Jewish, not religious at all, different ethnicities and cultural backgrounds, political leanings, economic status, fitness level and athletic background…the list goes on and on. None of that matters when we step through the door into the gym. We are united by our desire to be our best selves through fitness; united by our willingness to push our physical limits on a regular basis; united by our shared moments of triumph and adversity.
When members of our community are hurting — feeling pain and confusion and fear, brought on by a senseless act of violence like the Orlando shooting — we can come together and support each other, and make an extra effort to be a constant source of positivity and strength for our fellow members and coaches.
So when you step into the gym tomorrow to complete this workout, take a second to think about the victims and their families. When you’re getting tired and sweaty and want to slow down, keep going strong in honor of those who won’t get another chance to. Take a second to appreciate the gifts you’ve been given. Make no mistake — the physical ability to complete a workout like this is absolutely a gift, no matter how long it takes you or how much you scale it.
You only get one chance at life on this earth. Make it count.
Banded knee distraction followed up by lax ball behind bent knee. . . Banded ankle distraction followed Achilles on kb handle, barbell, or pvc. . .4-5 minutes Core Smash preferably with softball
With a partner, alternating rounds
6 rounds (3 each)
15 deadlifts 185/125
15 bar facing burpees
500m row time trial
90 sec rest between rounds
Scale rounds and rest time as needed.
2x AMRAP 5min, rest 2:30 between rounds
5 Ring Dips
15 Toes to Bar
20 DU’s / 50 singles
Deadlift 3 rep max
~8 sets to find max
Between sets, complete 4×5/each side one arm DB press”
Only continue up in weight on the deadlifts if you can keep your back straight and strong! It only counts if your form is solid!
10 American KB swings
5 squat jumps
3 strict pull ups
Odd minutes: 50ft handstand walk, 50ft bear crawl, or 3 wall walks
Even minutes: 16 mason twist w/plate (8 each side)
With a partner — one works, one rests
60 cal row
50 goblet squats 24/16
40 box jump overs 24/20
30 HSPU or ring pushups