Vintage CrossFit

Sunday June 14, 2026

Conditioning

"Box-To-Box"

40:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 15/12 Calorie Ski
Minute 4: 1/1 Turkish Get-Up

Score = Rounds + Reps

Kettlebell: 53/35lb, 24/16kg
Wall Walk: 10in from Wall

Optional Accessories

For Quality
3 Sets:
12-20 Wall Facing Handstand Thigh Taps or Shoulder Taps
15 Banded Face Pulls
:45 Weighted Forearm Plank

Saturday June 13, 2026

Conditioning

"Total Football"

For Time, With a Partner
5 Rounds:
35 American Kettlebell Swings
30 Push-Ups
25 Pull-Ups
20 Box Jumps
1000m Run

Run Structure: All work is partitioned as desired. On the run, each partner runs 500m total as 2 x 250m segments, alternating with their partner. Partner 1 may begin their first 250m once 10 Box Jumps are completed on the way down of each round. Once Partner 1 returns, Partner 2 begins their 250m. Partner 1 may work into their share of the kettlebell swings after their second 250m run for the next round while Partner 2 finishes their second 250m. Continue this rotation until all 5 rounds are complete.

Time Cap: 40:00
Score = Time

Kettlebell: 53/35lb, 24/16kg
Box Height: 30/24in

Optional Accessories
For Quality:
Accumulate
100 Banded Tricep Extensions
100 Banded Bicep Curls

Then Complete
For Quality
3 Sets:
:15/:15 Calf Raise Iso Push with Single Leg Lift

Friday June 12, 2026

Weightlifting: Sn**ch Complex

Every 2:30 x 6 Sets:
Sn**ch Pull + Low Hang Squat Sn**ch
Rest 15 seconds
Sn**ch Pull + Squat Sn**ch

Starting at 60% of 1RM Power Sn**ch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Sn**ch.

Conditioning

"The Knockout"

For Time
21-15-9
Overhead Squats
Toes to Bar

Score = Time
Time Cap: 10:00

Barbell: 115/85

Optional Accessories
For Quality:
4 Sets:
8 Sn**ch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations

Thursday June 11, 2026

Conditioning

"Penalty Box"

Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/24 Calorie Bike
200m Run
10 Burpee Box Jump Overs

Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)

Box: 24/20in

Optional Accessories
For Quality:
3 Sets:
10/10 Banded Psoas March
:40 Wall Sit

Wednesday June 10, 2026

Strength: Sumo Deadlift

Every 3:00 x 5 Sets:
5 Sumo Deadlifts

All sets at the same load. Target 75-80% of 1RM Deadlift.

Conditioning

"Extra Time"

16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft DBall/Sandbag Carry

*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.

Score = Completed Rounds (4 total)

Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg

Optional Accessories
For Quality:
4 Sets:
12 Ring Bicep Curls
12 Ring Hamstring Curls
:30 Weighted Sorenson Hold

Tuesday June 9, 2026

Strength: Front Squat

Every 3:00 x 5 Sets:
Set 1: 8 Reps @ 60%
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 5 Reps @ 75%
Set 5: 4 Reps @ 80%

All percentages based on 1RM Front Squat.

Conditioning

"Golden Boot"

For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs

Max Rep Wall Balls

Score = Total Reps (1000m Row = 100 Reps)

Wall Ball Target: 10/9ft
Box Height: 24/20in
Med-Ball: 20/14lb, 9/6kg

Optional Accessories

For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank

MONDAY, JUNE 8, 2026

Strength: Bench Press

Every 2:00 x 6 Sets:
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 7 Reps @ 70%
Set 5: 5 Reps @ 75%
Set 6: 3 Reps @ 80%

All percentages based on 1RM Bench Press.

Conditioning

"The Equalizer"

Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)

Station 1:
20 GHD Sit-Ups
80 Double Unders

Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press

Score = Time (total accumulated working time across all 6 sets)
Dumbbells: 2 x 50/35lb, 22.5/15kg

Optional Accessories
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets

Sunday June 7, 2026

Conditioning

"Dalton"

Every 4:00 x 5 Sets:
16/12 Calorie Bike
8 Dumbbell Sn**ch (Right)
25ft Single Arm Overhead Carry (Right)
8 Dumbbell Sn**ch (Left)
25ft Single Arm Overhead Carry (Left)
12/8 Ring Dips

Score = Sum Total Time

Dumbbell: 50/35lb, 22.5/15kg

Accessory Finisher

10:00 AMRAP:
10 V-Ups
:15/:15 Side Star Plank
20 Banded Tricep Extensions
:30 Weighted Forearm Plank

Saturday June 6, 2026

Gymnastics Skill: Rope Climb Skill Progression

Spend 10-15 minutes working through Rope Climb technique and progressions.

Conditioning

"Partner Brehm"

For Time
2 Rounds:
10 Rope Climbs
20 Back Squats
30 Handstand Push-Ups
40/32 Calorie Row*

*During the Row, one partner holds a Sandbag in Bear Hug Position or Dual Kettlebell Front Rack for the duration of the rowing partner's effort. Switch as needed until the Row is completed.

Time Cap: 25:00
Score = Time

Barbell: 225/155lb, 102/70kg
Sandbag Hold: 150/100lb, 68/45kg
Dual KB Front Rack: 2 x 53/35lb, 24/16kg
Rope Climb 15ft

Optional Accessories
For Quality:
3 Sets:
10-12 Incline Chest Supported Dumbbell Rows, Moderate Loads
50ft (15m) Sled Push, Heavy Load
:30-:45 Wall Facing Handstand Hold

Friday June 5, 2026

Weightlifting: Clean and Jerk Complex

Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk

Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.

Conditioning

"DT"

For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Time Cap: 12:00
Score = Time

Barbell: 155/105lb, 70/47.5kg

Optional Accessories
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
Rest 1:00 between sets

Set the ring 2-3 inches off the ground.