Engine Week 3
Monday 10/13/25
Today we’re kicking off the week with a Snatch complex designed to practice full hip extension, a snappy turnover, and a strong overhead position. Start light and build gradually across sets to prioritize technique over load. Think about your ideal top weight, then work backward to plan your loading for each set.
After that, we’ve got a classic CrossFit benchmark, “Grace.” This workout is meant to be a sprint! Choose a weight light enough to keep the barbell moving. The goal is to either cycle large sets, perform small sets with short rests, or hit quick singles with minimal downtime. Go in with a game plan! (Mine is one big opening set, then quick singles from there!)
A. Snatch Complex -
Every 90 Seconds x 8 Sets:
- Snatch Pull + Hang Power Snatch + OHS
*Start light and build to ~75% or RPE 7-8/10
B. ‘Ravioli’ -
'Grace'
For Time:
- 30 Clean and Jerks 135/95#
Tuesday 10/14/25
Up first, we have some strict pulling strength with C2B pull-ups, strict pressing from a deficit with parallette push-ups, and core endurance with hollow-to-arch rolls. This is a strength-focused session designed to build the foundation for our gymnastics work and prime us for the BMU in Part B.
“Rigatoni” is an interval-style workout — the goal is to work hard, rest, and repeat. Think 90 seconds or less per round! The machine will elevate your heart rate, the squats will challenge your legs and bracing under fatigue, and the BMU at the end will test your gymnastics skills under pressure!
A. Strength -
3-4 Sets Of:
- Strict C2B x 3-5 Reps
- Parallette Push-Ups x 8-10 Reps
- Hollow to Arch Roll x 4 Reps / Direction
B. ‘Rigatoni’ -
10 RFT
Alternating Rounds with a Partner (5 Each)
- 12/9 Calorie Machine of Choice
- 7 Dual DB Front Rack Squats 50/35#
- 3-5 BMU
Wednesday 10/15/25
A. ‘Spaghetti’ -
Every 8 Minutes x 4 Sets:
- 400m Run
- 20 Burpees To Target
- 40/30 Calories Machine of Choice
B. Core -
3 Sets Of:
- V-up x 10 Reps
- Side Lying V-Up x 10 Reps / Side
Today we have another interval-style workout, but this time our intervals are slightly longer and focused on cardio capacity. We’ve got 400m run repeats paired with burpees and machine calories.
Each piece is just short enough to push hard and get it done. You’ll have plenty of rest to recover and prepare for the next set. Aim to stay consistent across all four rounds, and try to get faster as you go if possible!
Thursday 10/16/25
We have two different Snatch complexes today. The first is from the High Hang + Hang Position, which helps us focus on an aggressive hip extension and pulling ourselves under the bar quickly. The second complex, Snatch + 2 Overhead Squats, reinforces a strong bar path from the ground and builds stability and confidence in the overhead position.
After that, we’ll build our pulling strength with Deficit Snatch Deadlifts. These increase power off the ground and allow us to fine-tune our positioning throughout the lift.
Finally, Bulgarian split squats are back! These develop single-leg strength and stability, while broad jumps train explosiveness. That power directly carries over into heavy lifts, helping us produce more force and move more weight!
A. Snatch Complex -
Every 2 Minutes x 4 Sets:
- High Hang Snatch + Hang Snatch
*Build from 55-70%
Every 2 Minutes x 4 Sets:
- Snatch + 2 OHS
*Build from 70-80%
B. Deficit Snatch Deadlift -
- 4 Reps @ 90-100%
C. Accessories -
3 Sets Of:
- Dual DB Bulgarian Split Squat x 8-10 Reps / Side
- Broad Jump x 5 Reps
Friday 10/17/25
A. ‘Bucatini’ -
EMOM 30:
Minute 1- 4-6 Deficit HSPU
Minute 2 - 15/12 Calorie Bike Erg
Minute 3 - 10-12 GHDSU
Minute 4 - 50 Double Unders
Minute 5 - 8-10 C2B
Minute 6 - Rest
It’s been a minute since we’ve seen a longer EMOM like this! Each working minute should feel challenging but sustainable across all five rounds. The goal is to practice pacing, heart rate control, and gymnastics consistency under fatigue.
Don’t treat this like an all-out sprint — aim to move efficiently and with intention. Use the rest minute to bring your breathing back down and prepare to hit the next round with focus and good movement quality.
Saturday 10/18/25
PARTNER WORKOUT
A. ‘Penne’ -
AMRAP 14:
- 30/24 Calorie Row
- 20 Wallballs 20/14#
- 10 Power Cleans 155/105#
Rest 4 Miinutes
AMRAP 14:
- 30/24 Calorie Row
- 20 Burpees Over Barbell
- 10 Front Squats 185/125#
Olympic Weightlifting
A. Back Squat -
Every 3 Minutes x 5 Sets:
- 2 Reps @ 80-85%
B. Snatch Complex -
Every 90 Seconds x 4 Sets:
- High Hang Power Snatch + High Hang Snatch @ 50-60%
Every 90 Seconds x 4 Sets:
- Hang Power Snatch + Hang Snatch @ 60-70%
C. Accessories -
3 Sets Of:
- BTN Snatch Grip Press x 6-8 Reps
- GHD Hip Extension x 10 Reps
- Pallof Press + Rotation x 10 Reps / Side
Today’s session focuses on strength and Olympic lifting technique. We’ll start with back squats to build power and reinforce solid mechanics.
Next, we’ll move into two snatch complexes (High Hang + Hang positions) to emphasize aggressive hip extension, a smooth bar path, and stability under the bar, with technique prioritized over load.
We’ll finish with accessory work: BTN snatch grip presses, GHD hip extensions, and Pallof presses to strengthen the core, posterior chain, and overhead positions.
Sunday 10/19/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong