Dirty Thirty

CrossFit Hard Boiled – CrossFit


Done on your own before/after class.

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side

Foam Rolling: Thoracic (Upper Back) – 2:00

Barbell Assisted Thoracic Opener – 2 sets of 1:00

Couch Stretch – 2:00 Each Leg

Ankle Flexibility (Dorsiflexion) – 1:00 each foot


Warm-up (No Measure)

1 Round:

30 Seconds of skipping jump rope

1 Round of “Strict Cindy” – 5 PU, 10 Pushups, 15 Air Squats

Barbell Warmup with an empty BB

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Using the movements of our first training portion today (“Dirty 30”) to warm…

1 round at low intensity:

4 Step-Up, step-downs (2 each side)

5 Pull-Ups

5 KBS (light load)

5 Front Squats (half of working load)

5 Toes to Bar

5 Push Press (half of working load)

5 Deadlifts (half of working load)

5 Wallballs

5 Regular Burpees

10 Double-Unders

Build to working load for the day, followed by…

1 round at moderate intensity:

5 Box Jumps

3-5 CTB Pull-Ups


5 Front Squats

5 Toes to Bar

5 Push Press

5 Deadlifts

5 Wallballs

5 Barbell-Facing Burpees

10 Double-Unders


Metcon (Time)

30 Box Jumps (24″/20″)

30 CTB Pull-Ups

30 KBS (53/35)

30 Front Squats (95/65)

30 Toes to Bar

30 Push Press (95/65)

30 Deadlifts (95/65)

30 Wallballs (20/14) – Both to a 10′ Target

30 Barbell Facing Burpees

30 Double-Unders


Metcon (No Measure)

Midline Work

On the Minute x 10

Odd Minutes – :35s Sit-Ups

Even Minutes – :35s Glute Bridges


Extra Credit

If you plan on competing in the open you should plan on doing this. If you can’t get on the rower or don’t have tie you can always go and run.


Metcon (No Measure)

18:00 Row or Run

Minutes 0-2 – +20s to your 2K Pace

Minutes 2-4 – +15s to your 2K Pace

Minutes 4-6 – +10s to your 2K Pace

Repeat for two more rounds without breaking in between for the total of 18 minutes.
Most of you have never rowed a 2k. Consider your pace for a 2k the same you would do for a 1 mile run.


+20s to your pace would be an easy run

Your goal is to grow your connection between your perceived effort and what the monitor/clock is reading.

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