Derby City MMA & Grind House CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)



21 Wall Balls 20/14

15 Alt DB Snatch 50/25

9 Toes to Bar


This is our pacing effort for the week.

Inside this workout we have the chance to record our split times to gauge how our pacing efforts are progressing. As a reminder, as we approach this workout, it’s not about “going slow” in the first round – it’s instead about finding a pace that you can hold throughout the 18-minute duration, without ever slowing down.

Cycle through the wallballs, snatches, and toes to bar. If we are making our way through those movements at an unbroken, fast pace, then we look to increase the speed on the bike. But what we don’t want to do here, is push our efforts on the bike only to have to break up the following wallballs for example. That would negate any time made.

Each movement has a manageable amount of reps in each round, allowing us to move through each set aggressively. We want to keep the coming rounds in mind, but we also know we can recover on the first few pedals of the bike after moving through these reps.

In terms of standards on the dumbbell snatch, today let’s practice changing hands beneath eye level. This is not the new CrossFit Games standard, but a standard we can practice today.

Extra Credit

30 Power Snatches (155/105)

Working on pacing here today. Looking for a minimum of 1 lift every 10 seconds.

Focus on each lift, use this as an opportunity to improve both your barbell cycling as well as your power snatch movement.


5 Minutes Bar Muscle Up Work

EMOM x 10

1-3 Muscle Ups


Derby City MMA & Grind House CrossFit – CrossFit

Shoulder Press

Push Press

Metcon (AMRAP – Reps)

Teams of 2

AMRAP x 24

1-2-3-4 (as far as possible)


Box Jumps

Toes to Bar


Derby City MMA & Grind House CrossFit – CrossFit


Minutes 0:00 – 7:00

Overhead Squat – Build to a Heavy Single

Take all repetitions from the rack. Good to build to a heavier loading today, whereas in previous weeks, we used the pausing overhead squat to open purely for following drills and lifting. With that in mind, we are looking for the “heavy” stimulus today, and not a max effort. Continue to build inside the window with as many attempts as you would like as long as our core points of performance are maintained.


Minutes 7:00 – 14:00

Pausing Snatch Balance – Build to a Moderate Single (Video)

Pause for two seconds in the catch (bottom)

Resetting back to a very light barbell, we are looking to build now to a heavy snatch balance. Whereas the overhead squat demanded strength and stability, the snatch balance demands speed. All repetitions taken from the rack.

As we enter this drill, visualize the drive downwards beneath the barbell versus a drive upwards. We are using the weight of the barbell to drive our bodies beneath. We are seeking a “moderate” over “heavy” here to preserve our speed. A very common occurance in the snatch balance is that our speed beneath slows as the weights climb. Our primary goal here is speed – best to move on the moderate loadings fast, than on the heavier loadings slow.

Overhead Squat

Snatch Balance

Extra Credit


OTM x 9

1 High Hang Snatch (Pockets)

On the 0:00, Set #1 – 65% of 1RM Snatch

On the 1:00, Set #2 – 70% of 1RM Snatch

On the 2:00, Set #3 – 75% of 1RM Snatch

On the 3:00, Set #4 – 68% of 1RM Snatch

On the 4:00, Set #5 – 73% of 1RM Snatch

On the 5:00, Set #6 – 78% of 1RM Snatch

On the 6:00, Set #7 – 71% of 1RM Snatch

On the 7:00, Set #8 – 76% of 1RM Snatch

On the 8:00, Set #9 – 81% of 1RM Snatch

Extra Credit


Chest to Bar Pull-Ups

Barbell-Facing Burpees

Overhead Squats (95/65)

Moving through the 21-15-9 repetition scheme in reverse order, we have the chance to practice our pacing of larger sets when fatigued. Although an unorthodox repetition scheme, being “backwards”, this format has been seen many times in the open. We can recall a Clean and Jerk / TTB couplet, that was presented in the ascending ladder repetition scheme (3/3, 6/6, 9/9). Where the longer we move into the workout, the larger the sets become.

With that said, today’s workout moves quickly. We are looking at a 5-8 minute time range, varying on our chest to bar capacity. Stimulus wise, we are looking for a barbell that we are very confident we could complete 21+ repetitions unbroken, if we went for it. We want a loading here that we can immediately pick up and start with, regardless of our fatigue.

The CTB pull-ups will be first place to think through in terms of strategy. Knowing that the following 15 and 21 sets will come immediately following overhead squats, we can expect our grip and pulling strength to be taxed. Breaking these sets early is a wise move, recognizing that the final set of 21 is what we need to plan for.

On the barbell-facing burpees, the step-up technique is allowed. We will work in the “jump up” standard a handful more times before the Open, but it is worth re-iterating that this is not the new official standard.

On the overhead squats, efficiency in our positioning is our key focus. Moving through these repetitions with anything less than our best positioning will take away from the remaining repetitions, and movements, as we expend extra energy fighting the bar overhead.

In terms of pacing, we are looking for manageable sets on the pull-ups. On the burpees, we are looking for a methodical pace to start that we can increase on the back half of the workout. This workout is not decided on the 9’s or even 15’s – it’s the final set of 21s.


Derby City MMA & Grind House CrossFit – CrossFit

Metcon (Time)

Teams of 3, AMRAP 25:

240/170 Calorie Assault Bike

120 Chest to Bar Pull-Ups

60 Power Clean and Jerks (135/95)

50 Power Clean and Jerks (155/105)

40 Power Clean and Jerks (185/135)

30 Power Clean and Jerks (205/145)

20 Power Clean and Jerks (225/155)
If we are using an AirDyne today, complete 300/210 Calories.

If we are on the rower today, complete 275/190 Calories.


In today’s conditioning piece, it will be very challenging to finishing a single round with the team.

Stimulus wise, we are looking for the following weight selections:

Barbell #1 – A loading we can cycle for 15+ repetitions unbroken.

Barbell #2 – A loading we can cycle for 10+ repetitions unbroken.

Barbell #3 – A loading we can cycle for 7+ repetitions unbroken.

Barbell #4 – A loading we can cycle for 5+ repetitions unbroken.

Barbell #5 – A loading we can cycle for 3+ repetitions unbroken.

Inside the workout, singles may be our best strategy, but as we setup, we are looking to line up the correct weights to capture the stimulus. Better to move towards the side of lighter to preserve speed and intensity in today’s workout.

On the bike, we recognize that the higher power output registers calories at the exponential rate. It is worth the return when we push here at high intensity. However, we also recognize that it wouldn’t make sense to push at such high intensities for long periods at the start of the workout. Short bursts and fast transitions (think 15-20 seconds, and change) can pay off large in this initial bike buy-in. This calorie count is intended to be high – we want to earn the struggle here. Dig in.

On the CTB Pull-Ups, a similar approach can be taken. Short, quick sets, with diligent transitions.

On the clean and jerks, naturally different ability levels here will dictate, but don’t hesitate to move to singles in the workout early to keep our barbell moving. It is not wrong to start with touch and go repetitions, but we do want to keep the larger picture in mind. If we touch and go repetitions at the first bar, but slow dramatically by the second, we want to rethink things.


Derby City MMA & Grind House CrossFit – CrossFit

Power Clean

Every 2 Minutes for 12 Minutes (6 Rounds)

3 Power Clean – Building

Metcon (Time)

5 Rounds, starting every 4:00:

10 CTB Pull-Ups

18 DB Snatches (50/35)

15/12 Cal Row