Tuesday’s @home edition


[warm up] Lateral Hops over BB/DB/KB

3x5 - Double KB or DB (2-Arm) Front Squat @ light to moderate weight

**Athletes will double clean the kettlebells or dumbbells into a solid front rack position. For KB’s the wrists should be neutral, thumbs to collar bones, w/ vertical forearms. Athletes lacking 2 DB/KBS or that have difficulty maintaining a good double KB front rack may scale to a heavy KB/DB goblet squat or 1-Arm KB/DB Front Squat.


Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.


@Home / No Barbell Option:

5x6- Double KB or DB (2-Arm) Front Squat

  • 5 sets of 6 reps at a challenging weight

  • Last few reps or each set should be challenging

  • Double KB Front Squat or Double DB Front Squat may be utilized

  • Maintain tension in your legs throughout and good posture at the bottom of your squat



24 Lateral Hops over Barbell / KB / DB / Other 4-6” high object

18 Back Squats (95/65) OR KB/DB Goblet Squats (50-53/30-35)

12 Strict Pull-ups / Kipping Pull-ups / Seated Pull-ups / Inverted Rows

NOTES: Score Time and record BB/DB/KB weight. The lateral bar hops may be scaled to a lateral step-over as needed. Strict Pull-ups are prescribed for this workout, but athletes may scale to another pull-up variation such as inverted rows as needed (No pull-up bar? See 100 Places to do Pull-ups).

Accessory Work:

Midline Work:


1st: 45sec Forearm Plank

2nd: 30sec Alt Scissor Kicks

3rd: 30sec Superman Hold

NOTES: Scale plank to straight-arm plank and/or plank on knees.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715