1. Movement Prep/Activation
2 Sets
1:00 Row (moderate)
10 Good Mornings
5 Bridge Push-Ups
5 Broad Jumps
-Then-
2 Sets
2 Negative Handstand Push Ups
3 Box Jumps with Step Down
4 Dumbbell Snatches (increasing weight)
2. Workout Prep
1 set (at workout pace):
3 Box Jump Overs (at workout height)
2 Dumbbell Snatches (at workout weight)
1 Strict Handstand Push Up/Handstand Push Up/Push Up
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups
♀ 35-lb (15-kg) dumbbell, 24-inch box
♂ 50-lb (22.5-kg) dumbbell, 30-inch box
https://games.crossfit.com/workouts/pro/2025/1
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 handstand push-ups
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
https://games.crossfit.com/workouts/pro/2025/1
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 hand-release push-ups
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
https://games.crossfit.com/workouts/pro/2025/1
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell, 20-inch box
♂ 35-lb (15-kg) dumbbell, 20-inch box
https://games.crossfit.com/workouts/pro/2025/1
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell, 20-inch box
♂ 35-lb (15-kg) dumbbell, 20-inch box
https://games.crossfit.com/workouts/pro/2025/1
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
2x 1 Minute Pec Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Standing Landmine Twists
Landmine Press
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row