CrossFit Strongtown

Tuesday - 8/18/26 4 Rounds - For Time: 250m Row 15 Power Snatch (75/55 lbs) Score = Total Time Rx1 = 45/33 lbs Rx3 = 95/65 lbs Strict Pull-ups: 15x3 | 1 Minute Rest Recovery: Foam Roll Legs 4 Minutes Total Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Dead Hang from Rig 2 x 30” Holds

Monday - 8/17/26 Bench Press: 3-3-3-3-3 | Increasing 3 Rounds - 1 Minute Stations Max Reps | 30” Rest: Push-ups C2 Bike Cals Kettlebell Sumo Deadlift High-Pull (24/16 kg) Score = Total Reps Rx1 = 16/12 kg Rx3 = 32/24 kg Recovery: PVC Pass Throughs X15 Lat Stretch against wall (elbow up) 30” Holds x 2 Couch Stretch 1 Minute Each Leg

Sunday - 8/16/26 Partner “Manion” 7 Rounds for Time: 400m Run 29 Back Squats (135/95 lbs) (weight from floor) Split Work 50/50 Score = Total Time Rx1 = Barbell comes from Rack Rx3 = Run 400m Together Recovery: Couch Stretch 1 Minute Each Leg Pigeon Pose 30” Holds x 2 Foam Roll Legs 4 Minutes Total

Saturday - 8/15/26 16 Rounds For Time: 3 Deadlift (205/135 lbs) 1 Power Clean (205/135 lbs) 200m Run Score = Total Time Rx1 = 165/115 Rx3 = 225/155 Recovery: Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Hamstring Stretch w/Band 30” Holds x 4 Foam Roll Body 4 Minutes Total

Friday - 8/14/26 5 Sets: 1 Push Press + 2 Push Jerk | Increasing Max Cals in 4 Minute Window x 4 Rounds | 1 Minute Rest: 1 Minute Hand Stand Hold 16 Dumbbell Floor Bench Press (50/35 lbs) Max Cals on Rower in Remaining Time Score = Total Calories Rx1 = 40/25 Rx3 = 60/40 Recovery: PVC Head Through the Window 30” Holds x 2 Lat Stretch against wall (elbow up) 30” Holds x 2 90 degree Chest/Pec Stretch at Rig 30” Holds x 2

Thursday - 8/13/26 Death By EMOM: Odd: Air Bike Cals Even: Dumbbell Snatch (50/35 lbs) Whatever Round you are on, complete that number of reps. Score = Total Reps Rx1 = 40/25 Rx3 = 60/40 Cashout: Dumbbell 21’s 3 sets | Same Weight Recovery: PVC Pass Throughs X 15 Hamstring Stretch at Rig 2 Minute Each Leg Lacrosse Ball Roll Upper Body 2 Minutes total

Wednesday - 8/12/26 Front Rack Box Squat: 5x5 | Same Weight 15 Minute AMRAP: 100m Run 100m Kettlebell Carry (24/16 kg) 15 Kettlebell Swings (24/16 kg) 15 Goblet Squats (24/16 kg) Kettlebell Carry = One arm overhead, one arm Farmer’s carry- Switch arms at 50m mark. Score = Total Rounds + Reps Rx1 = 16/12 kg Rx3 = 36/24 kg Recovery: Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Couch Stretch 1 Minute Each Leg Forearm/Wrist Stretch 2 x 30” Holds each arm

Tuesday - 8/11/26 For Time: 600m Ski 50 Sit Ups 40 Crossover Single Unders 30 Hang Snatch (95/65 lbs) 20 Box Jumps (24/20”) 10 Strict Press (95/65 lbs) 5 Burpee PullUps 10 Strict Press (95/65 lbs) 20 Box Jumps (24/20”) 30 Hang Snatch (95/65 lbs) 40 Crossover Single Unders 50 Sit Ups 600m Ski Score = Total Time (30 Minute Cap) Rx1 = 75/55 Rx3 = Burpee Bar Muscle Ups Recovery: Lat Stretch against wall (elbow up) 30” Holds x 2 Lacrosse Ball Roll Upper Body 2 Minutes Calf Stretch 2x30” each leg

Monday - 8/10/26 Weighted Wall Sit: 4 x 1 Minute | may increase weight if desired 15 Minute AMRAP: 250m Row 20’ Med Ball Walking Lunge (20/14 lbs) 10 Wall Ball (20/14 lbs) 10 Toes to Bar 20’ Med Ball Walking Lunge (20/14 lbs) Score = Total Rounds + Reps Recovery: Pigeon Pose 30” Holds x 2 Dead Hang from Rig 2 x 30” Holds Spider Lunge 30” Holds x 4

Sunday - 8/9/26 Based on Games IE 7 2026: For Time | Teams of 2 2 Rounds: 800m Ski 40 Burpees 600m Ski 30 Burpees 400m Ski 20 Burpees 200m Ski 10 Burpees Split up work 50/50, One Person working at a time. Score = Total Time Recovery: Lacrosse Ball Roll Upper Body 4 Minutes Total Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Dead Hang from Rig 2 x 30” Holds

Saturday - 8/8/26 Based on Games IE 14 2026: 24 Minute AMRAP: 5 Chest to Bar Pull-ups 10 Med-Ball Sit Ups (20/14 lbs) 20 Double Unders 1 Tire Flip –Then– 10 Chest to Bar Pull-ups 20 Med-Ball Sit Ups (20/14 lbs) 30 Double Unders 1 Tire Flip –Then– 15 Chest to Bar Pull-ups 25 Med-Ball Sit Ups (20/14 lbs) 50 Double Unders 1 Tire Flip Score = Total Rounds + Reps Rx1 = Pull-ups Rx3 = Bar Muscle Ups Recovery: Calf Stretch 1 Minute Each Leg Forearm/Wrist Stretch 2 x 30” Holds each arm Lower Back Stretch Cross Knee over body 30” Holds x 3

Friday - 8/7/26 Bench Press: 5-5-5-5-5 | Increasing Based on Games IE 20 2026: For Time | 5-8-13: Deficit Handstand Push-up (2”) Double KB Deadlift (32/24 kg) –Then– 89’ Double Dumbbell Overhead Walking Lunge (40/25 lbs) Score = Total Time Rx1 = Plate (45/25 lbs) Rx3 = 2 Kettlebells (24/16 kg) Recovery: Pigeon Pose 30” Holds x 2 Forearm/Wrist Stretch 2 x 30” Holds each arm Walk-outs to Press-up & Child’s Pose 3 x 20” Holds

Thursday - 8/6/26 Based on Games IE 10 2026: 4 Rounds - For Time: 600m Run 10 Hang Squat Cleans (135/95 lbs) Score = Total Time Rx1 = 95/65 lbs Rx3 = 155/105 lbs Recovery: PVC Pass Throughs X 15 Lat Stretch against wall (elbow up) 30” Holds x 2 Spider Lunge 30” Holds x 4

Wednesday - 8/5/26 Based on Masters Games Event 6 2026: 8 Rounds - For Time: 240’ Shuttle Run (120’x2) 1 Rope Climb 1 D-Ball Clean Score = Total Time Strongtown Cap = 17 Minutes Cap For Games = 14 Minutes 12 Minutes to Establish: 1 Rep Max Back Squat Recovery: Calf Stretch 1 Minute Each Leg Forearm/Wrist Stretch 2 x 30” Holds each arm Lower Back Stretch Cross Knee over body 30” Holds x 3

Tuesday - 8/4/26 Games workout IE 18 2026: “7200” For Time: 3,600m Row 3,600m Ski Score = Total Time Rx1 = Break into rounds Games Cap Men Cap = 30 Minutes Women Cap = 35 Minutes Recovery: Foam Roll Legs 4 Minutes Total Lacrosse Ball Roll Upper Body 4 Minutes Total Pigeon Pose 30” Holds x 2

Monday - 8/3/26 Based on Masters Games Event 7 2026: In 6 Minutes: 30/20 Cal Air Bike Max Rounds of DT in remaining time - 2 Minute Rest - In 5 Minutes: 20/15 Cal Bike Max Rounds of DT in remaining time - 2 Minute Rest - In 4 Minutes: 15/10 Cal Bike Max Rounds of DT in remaining time DT = 12 Deadlift + 9 Hang Power Cleans + 6 Push Jerks (155/105 lbs) Score = Total Rounds + Reps of DT Recovery: Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Couch Stretch 1 Minute Each Leg Hamstring Stretch w/Band 30” Holds up/out/in

Sunday - 8/2/26 For Time | Teams of 2 8 Rounds: 400m Relay Med-Ball Run (20/14 lbs) (200 Each Person) 12 Alternating Power Cleans (155/105 lbs) Score = Total Time Rx1 = 135/95 lbs Rx3 = 165/115 lbs Recovery: Hamstring Stretch with Band 30” Holds up/out/in Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Neck Stretch with weight 30” Holds x 3

Saturday - 8/1/26 “Filthy 50” For Time: 50 Box Jumps (24/20") 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg) 50 Walking Lunges 50 Knee To Elbows 50 Push-Press (Empty Bar) 50 Back Extensions 50 Wall-Ball (20/14 lbs) 50 Burpees 50 Double Unders Score = Total Time Recovery: Calf Stretch 1 Minute each leg Lower Back Stretch Cross Knee over body 30” Holds x 3 Lacrosse Ball Roll Upper Body 2 Minutes PVC Pass Throughs x15

Friday - 7/31/26 Back Squat: 5-5-5-5-5 | Increasing 12 Minute AMRAP: 12/9 Cal Air Bike 1 Rope Climb 30’ Sled Push (275/185 lbs) Score = Total Rounds + Reps Recovery: Spider Lunge 30” Holds x 2 Lat Stretch against wall (elbow up) 30” Holds x 2 Foam Roll Legs 2 Minutes Total

Thursday - 7/30/26 Strict Press: 3-3-3-3-3 | Increasing 4 Rounds - 1 Minute Stations: Single Dumbbell Overhead (50/35 lbs) Sit-ups Toes to Bar Rest Score = Total Reps Rx1 = 40/25 lbs Rx3 = 60/40 lbs Recovery: Forearm/Wrist Stretch 2 x 30” Holds each arm Press-up/Child Pose 30” Holds x 2 Lacrosse Ball Roll Upper Body 4 Minutes Total