Sat Jul 4

Happy birthday to our local CrossFit Games Star, Trenna G.! Rather than doing 17 birthday burpees, you can join her for part of her Saturday program:

Trenna-saurus Rex’s Bday Extra Credit:
6 Rounds For Time:
6 Bar-Facing Burpees
6 Deadlifts @ 275/185

THEN:

40 Min Alternating EMOM:
1) 50’ Heavy Sled Push
2) 15 Wallballs @ 30/20
3) 50’ Sled Pull
4) Rest

Warm-up
3 Min Cardio
10 Banded Good Mornings
5/5 Kettlebell Windmills
5 Burpee Broad Jumps

Strength
Every 90s x 4 Sets Each:
6 Dead Stop Bench Press @ 75%
6 Dead Stop Deadlifts @ 75%

Train
Every 4 Min x 5 Rounds:
3 Ring Muscle-ups (or Pull-ups)
8 Strict Handstand Push-ups (or Push-ups)
16/12 Cal Bike/Ski

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Stimulus
Strength: alternating between bench press and deadlifts every 90s for 4 sets each. “Dead stop” means no bouncing off of the chest or the floor

Train/Move: the goal is to complete the work under 3 minutes and then rest 1 minute. If you are able to go unbroken and can complete under 2 minutes, add some calories or reps of gymnastics

Extra Credit
Trenna is heading to compete in the 2026 CrossFit Games in 3 weeks and we’re celebrating her 17th birthday TODAY by programming some extra credit for those who dare to take on a portion of her daily programming. Happy birthday T, keep crushing it!

Saturday Weightlifting
3 Sets:
10/10 Bird Dog Knees To Elbow
15/side Side Plank With Rotation
30-45s Weighted Planks
10/10 KB Gorilla Row

High Hang Power Snatch : 3x3 at 58% 1RM

Power Snatch : 2 @ 66%, 2 @ 66%, 2 @ 66%, 1 @ 69%, 1 @ 69%, 1 @ 69%

Complex: Snatch Balances and Overhead Squats : 1 @ 80%, 1 @ 80%, 1 @ 83%, 1 @ 83%, 1 @ 83%

Complex: Clean Pulls, Hang Power Cleans, and Power Cleans : 1 @ 57%, 1 @ 57%, 1 @ 60%, 1 @ 60%, 1 @ 60%

Complex: Clean Pulls and Power Cleans : 3x1 at 62% 1RM

Pause Front Squat : 5 @ 74%, 5 @ 74%, 2 @ 77%, 2 @ 77%, 2 @ 77%, 2 @ 77%, 2 @ 77%