Vintage CrossFit

MONDAY // AUGUST 31, 2026

Weightlifting
Power Sn**ch
12:00 EMOM
Minute 1: 3 Power Sn**ch @ 70-80%
Minute 2: 10-15 Toes to Bar
% of 1RM Power Sn**ch

Conditioning
"Shazaam"
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)

Optional Accessories
For Quality
3 Sets:
6-8 Dumbbell Cuban Rotations
8/8 Three Point Dumbbell Row
:45 Weighted Forearm Plank

Sunday August 30, 2026

Conditioning

"Bowie"

24:00 EMOM:
Minute 1: 6 Burpee Pull-Ups
Minute 2: 12 Dumbbell Bench Press
Minute 3: 6 Shuttle Runs
Minute 4: 12/9 Calorie Bike

Score = Rounds + Reps Completed

Dumbbells: 50/35lb (22.5/15kg)
Shuttle Run: 25/25ft (7.5/7.5m)
Bike: Any Bike

Saturday August 29, 2026

Conditioning

"Hiphopopotamus vs. Rhymenoceros"

For Time, 3-Person Team

Station 1
Complete Both:
180 Wall Balls
45 Wall Walks

Two athletes work simultaneously, one on each movement, while the third rests. Rotate as desired. Both movements must be completed before advancing to Station 2.

Into:

Station 2
Complete Both:
180 Box Jump-Overs
180 American Kettlebell Swings

Two athletes work simultaneously, one on each movement, while the third rests. Rotate as desired. Both movements must be completed to finish the workout.

Score = Time

Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Wall Walk Standard: 10-in from wall

Friday August 28, 2026

Weightlifting: Clean and Jerk
Every 2:00 x 6 Sets
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk

Pause 2 seconds in the catch of the Split Jerk before returning to center each set.

Conditioning

"Inner City Pressure"
For Time
500/450m Row
15 Clean and Jerks
500/450m Row
12 Clean and Jerks
500/450m Row
9 Clean and Jerks

Time Cap: 15:00
Score = Time

Barbell: 135/95lb (61/43kg)

Optional Accessories
For Quality:
4 Sets:
8/8 Single Arm Dumbbell Z-Press
8/8 Dumbbell Single Leg Romanian Deadlift
150ft (30m) Sandbag Carry

Choice on Loads

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Thursday August 27, 2026

Gymnastics Skill: Strict Pull-Up
Every 1:30 x 6 Sets

Option A: 5 Weighted Strict Pull-Ups
Option B: Max Unbroken Set of Strict Pull-Ups (targeting 6+ reps)
Option C: 5 Jumping Pull-Up to Slow Eccentric

Conditioning

"Robots"
Every 4:00 x 4 Sets
15 GHD Sit-Ups
200m Run
10/7 Push-Up Renegade Rows
200m Run

Score = Average Time per Set

Dumbbells: 50/35lb (22.5/15kg)

Optional Accessories
For Quality:
3 Sets:
10/10 Single Leg Hip Thrust, Moderate
:30 Hollow Hold
10/10 Three Point Dumbbell Row, Moderate, controlled tempo

Wednesday August 26, 2026

Conditioning

"Community Cup E4"

For Time:
2 Rounds:
150 Double Unders
100 Air Squats
50 Alternating Dumbbell Sn**ches

Accessory Finisher

For Quality:
3 Sets:
8 [Cuban Press](https://youtu.be/XpcOM9Np9LQ?feature=shared
)
8-10 Weighted Maltese Raise
12 Wall Anterior Tibialis Raise

Tuesday August 25, 2026

Strength: Deadlift + Bench Press
Every 1:30 x 10 Sets, Alternating Stations
Station 1: Bench Press
Station 2: Deadlift

Set 1: 8 Reps @ 60%
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 65%+
Set 4: 5 Reps @ 70%
Set 5: 5 Reps @ 70%+

Conditioning

"Think About It"
For Time
Every 4:00 x 3 Sets
100m Farmers Carry
12 Burpee to High Target (6 in above reach, switch hands and direction at rep 6)
20/14 Calorie Bike

Score = Sum Total Time (all 3 sets)

Kettlebells: 70/53lb (32/24kg)

Optional Accessories
For Quality:
3 Sets:
12 Weighted Sorenson Hold, :03 at top each rep, Moderate
10/10 Suitcase Carry, 50/50ft (15/15m), Moderate
:30 Dead Bug Hold (Arms and Legs Extended), choice on loads

Monday August 24, 2026

Strength: Back Squat
Every 2:00 x 6 Sets
Set 1: 6 Reps @ 70%
Set 2: 3 Reps @ 80%
Set 3: 6 Reps @ 70%
Set 4: 3 Reps @ 80%
Set 5: 6 Reps @ 70%
Set 6: 3 Reps @ 80%

% of 1RM Back Squat

Conditioning

"Business Time"
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time

Rest 1:00 between sets

Score = Sum Total Reps (Thruster Reps)

Barbell: 95/65lb (43/30kg)

Optional Accessories
For Quality:
4 Sets:
10 Reverse Nordic Curls
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank

Sunday August 23, 2026

Conditioning

"The Channel"
30:00 EMOM (5 Rounds):
Min 1: 8/8 Single Arm Dumbbell Z-Press
Min 2: 12 Dual Dumbbell Box Step-Overs (6/6)
Min 3: 12 Dual Kettlebell Alternating Gorilla Row (5/5)
Min 4: 12 Dual Kettlebell Deadlift
Min 5: :45 Plank Hold
Min 6: Rest

Score = Load (record working loads for each movement)

Optional Accessories
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Incline Y-Raise, Light
12/12 Side-Lying Dumbbell External Rotation, Light
:30/:30 Paloff Press Hold

Choice on Loads.