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The Weekly Preview *Start of the Clean Challenge!!

Hey all! This week we are kicking things off with some fun clean challenge tests that are sure to challenge you. We start off on Monday with an Overhead Squat 1RM, along with a classic benchmark, and we will end the week with a little mixture of Isabel and Cindy. For those in the Clean Challenge, be sure to record your scores on these workouts as these are great tests to see how you have progressed over the month.


Clean Challenge Test #1
A) 1RM Overhead Squat

B) “Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats at 95#/65#
*20min Time Cap


A) Barbell Conditioning
5 Sets
In 30sec: 5 TnG Power Cleans at 70% of 1RM
In 30sec: Max Effort Bar Facing Burpees
In 60sec Rest

B) Core Conditioning
EMOM x 12min
1) 15 Tuck Crunches
2) 15 Lateral Medball Toss against Wall (right)
3) 15 Lateral Medball Toss against Wall (Left)
4) 10 Glute Bridge DB Bench Press (off bench/hips elevated)


A) Gymnastics Conditioning
EMOM x 8min
Even: 20-25sec Dip Support Hold Odd: 20-25sec False Grip Hold

B) Clean Challenge Test #2
3:30 AMRAP
400m Run
Max Cal Row
1:30 Rest

x 5 Rounds *Max Cals is Score


20min AMRAP
100ft Sled Push at 3/2 Plates Added
100ft Farmers Carry at 70#/53#
20 GHD Sit-Ups
60sec Wall Sit

R: 60sec between sets
*starting in Waves


Clean Challenge Test #3
3 Rounds For Time:
3 Rounds of “Strict Cindy”
10 Power Snatch at 135#/95#

*1 Round of Strict Cindy
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats


2 Rounds for Time
800m Medball Run *both run together (only 1 ball)
400ft Walking Lunge *split between partners
40 Strict Toes to Bar *split between partners


A) Landmine Complex Day
Perform 4 Sets of
Landmine Trunk Rotations x 10
Landmine SL RDLs x 10/side
Landmine SA Bent Rows x 10/side
Landmine SA Half Kneeling Press x 10/Side

B) Core Floor Work Finisher
3 Rounds of
Side Plank x 20sec/side
Hollow Rock or Hollow Hold 15rep/30sec
Alt V-Ups x 10
Plank hold x 1min

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The Weekly Preview (August 19-Aug 25): Last Chance to Register for the Clean Challenge!

A big announcement! The Clean Challenge Starts next Monday, August 26th! We are making a big push to have as many members as possible join to create a culture for change and promoting solid lifestyle changes that you all can implement for lifelong health, not just for a one-month challenge. Get signed up by August 22nd in order to be assigned to a team.

Register for the Clean Challenge Here

*If you are unsure about joining, or want to learn more in general, we will be having a Q&A this Tuesday at 6pm at the gym.*

Now for the week ahead! We are continuing our Overhead Squat progression on Mondays and Fridays along with building more time on those gymnastics isometric holds, and time in that threshold zone.

Monday: Leg Strength Focus Day

A) Strength
E3MOM x 12min 5 Overhead Squats + 10 Back Squats
*goal is to start 5-10# heavier this week and end 5-10# heavier

B) Conditioning
For Time:
1000m Run
60 KBS at 53#/35#
30 Strict Pull-Ups

Tuesday: Gymnastics Focus Day

A) Gymnastics
EMOM x 10min
Even: 15-20sec Dip Support Hold
Odd: 15-20sec False Grip Hold

B) Gymnastics Conditioning
50ft Handstand Walk
10 Strict K2E
10 Dumbell Z-Press at 35#/25#
20 Abmat Sit-Ups

R: 90sec
x 3 Rounds

Wednesday: Aerobic Stamina Combined with Power Output

Skill Focus: Squat Clean

Strength Conditioning
20min AMRAP
30/24 Cal Row
20 Wall Balls at 24/20
10 Burpees

E3MOM Complete
1 Squat Clean at 85% of 1RM

Thursday: Interval Conditioning Focus

Interval Day 2:30 on/2:00 off
20/15 Cal Bike
15 Double KB Sumo Deadlift High Pull at 35#/16”
15 Box Jump Overs at 24”/20”

R: 2min
x5 Sets

Friday: High Skill Day

A) Strength 
E3MOM x 12min
3 Overhead Squats + 7 Back Squats

B) Strength Conditioning
For Time:
Hang Squat Snatch at 135#/95#
Bar Muscle-Ups

Saturday: Team WOD

In a Team of 3
There will be two scores

One for Max Calories
One more Max Rounds

So one person should always be on rower and other two partners working on AMRAP

15min AMRAP
1) Row for Calories
2) AMRAP of
15 Russian Kettelbell Swings at 70#/53#
15 Abmat Sit-Ups

*can only be working while partner holds plank


A) Strength Accessory
EMOM x 12min
1) DB High Pulls x 10/arm
2) Cross-Over Symmetry 90-90 x 10
3) DB Lateral Shoulder Raises x 10
4) Supine Plate Overhead Thoracic Opener x10 with 15/10# Plate

B) Strength Stability Work
5 Sets for Quality
Ring Rows x 8-12 *unbroken Reps
R: 30sec
Bear Crawl x 50ft
R: 30sec
Rope Pull-Ups x 6 (3 with right hand on top/3 with left hand on top)
R: 30sec
Turkish Get-Up x 2/side

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The Weekly Preview (New Cycle Starts August 12th!)

This week we are starting our new 7-week cycle. The focus for this cycle is on developing the overhead squat, “zone 4” intervals at 85-88% intensity, and static holds for our gymnastics components. Expect some really thorough warm-ups and pre-hab exercises to allow for better mobility through the ankles, hips, and thoracic spine! One new […]

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How Your Weaknesses Can Be Your Biggest Strengths

What makes a good athlete great? And what makes a great athlete elite? The recent CrossFit Games have me thinking about it, especially since Dwight programmed “The 3s” workout last week: Row 3K, 300 Double Unders, Run 3 miles. As some of you may know, this was a 2014 CrossFit Games Championship workout. At the […]

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Programming Outlook (August 12th – September 29th)

The upcoming block of programming for CrossFit Sanitas is built upon a thought-out weekly structure centered around some key components that your coaches have noticed could use more attention. With that, we have come up with some great ideas to keep things fun and exciting while driving capacity upward in our strength lifts, aerobic zones, […]

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The Weekly Preview 080519

This week we are starting it off with a bang with our Member of the Month Workout “German” on Monday! The rest of the week we get into testing some 1RMs. We have the Front Squat, Power Clean, Back Squat, Bench Press, Weighted Strict Pull-Up, and 50ft Farmers Carry on the agenda! Member of the […]

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Accelerate Your Results! Join the Clean Challenge Starting Aug 26!

Our goal is to make this the biggest Clean Challenge we’ve done to date! We firmly believe we’ve set it up for the highest level of success, without making you feel like you’re sacrificing very much at all. This 4-week challenge will have one winner, the individual who gets the most points by completing a […]

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Winner of the Wall Walk Challenge and the Water Challenge

Wall Walk Challenge Winner The winner of July’s Wall Walk Challenge is — Dave Warfel, who also wins for style points while doing the wall walks. Dave and Scott Jeffords were the only two to make it the entire month of July doing the Wall Walk Challenge. Dave had two days where he accumulated more […]

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Joint Health Seminar

Are your injuries or your mobility issues holding you back from living your life at its full potential?  Do you want to learn a daily routine to help keep your joints functioning at 100%? Join Jake Corley for a 2-day, 2 hour seminar focused on improving the health of your joints. What should I expect? […]

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August Member of the Month: German Nunez

Our Member of the Month for August is German Nunez. He is coming up on 2 years here at CrossFit Santias. For his anniversary on August 5th we will be performing his Member of the Month WOD! German has gradually increased his capacity over 2 years at CrossFit Sanitas by coming in consistently 4-5 days […]

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