As we enter Week 4 of our current cycle leading up to the Total, we're going to keep the strength volume higher than normal, but not as high as last week. I hope you all enjoyed the clusters, now let's get back to some good ol' fashioned CrossFit! Total heats are now available for reservation on MindBody, just use the "week" function at the top of the schedule to skip forward to Saturday the 22nd. Strength this week will fall on the following days: Monday - hang power cleans

Tuesday - back squat

Wednesday - deadlift

Thursday - press

Friday - pull-up

As for Monday:



A. lax ball hip flexors 30s/side. Barbell-assisted internal rotation 1:00/side

B. 200m run

C. Hip activation - 3 rounds: Star drill (With a band around your ankles, imagine that you're standing on the middle of a clock, facing 12. Left leg stay stationary, right leg steps to 5 and back, 3 and back, 1 and back. Then right leg stays stationary, left leg goes to 7, 9, 11.) 5 glute bridges

D. lateral shuffle, down and back high knees, d&b butt kicks, d&b karaoke, d&b single leg deadlift, d 10 KB swings 10 goblet squats


hang power clean - bar warm-up, then 12:00 EMOM of 2 reps, building as you see fit. Start around 50%.


5 rounds for time:

9 deadlifts (95/65) 6 hang power cleans (95/65) 3 front squats (95/65)

Several times in the last couple of weeks, I've heard people commenting that they can't lift a particular weight when they're getting ready to take a tough attempt, or that something feels heavy, or that they're weak. In the coming weeks, especially as we're going to be maxing things very soon, I would encourage you all to work on your mental game - practice positive self talk. If you tell yourself or someone else that you can't do something, you're probably right. With that in mind, I leave you with the following story:

One evening, an old Cherokee told his grandson about a battle that goes on inside everyone.

He said, “My son, the battle is between two ‘wolves’ inside us all. One is evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority and ego.”

“The other is good,” he continued. “It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.”

The grandson thought about it for a minute and then asked his grandfather: “Which wolf wins?”

The old Cherokee simply replied, “The one you feed.”