Mon: Hopped Up

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

High 5s & Hugs to the amazing crew that repped Brigade at Battle of the Barbells all weekend – we’re so proud of you guys & gals!!!


Warm-up (No Measure)

Jumping Jacks

Active Samson


Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Followed up with Front Rack Mobility, then BB Warmup of:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell


Thruster (15 Minutes to Work up to a Heavy 5 off the rack)


Hopped Up (CFNE) (AMRAP – Reps)


3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

RX+ version for Spec Ops is 115/80# on Thruster & Burpee Box Jump Overs (24/20)


Warm-up (No Measure)

Roll out the Feet & Calves

& Spend 1 Minute each leg on the glutes & quads, then finish with a pancake straddle stretch