Swamp City WOD – Thu, Jun 20

Swamp City Fitness – Swamp City WOD


Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

45-second Row (build in pace)

5 Snatch grip Deadlifts (empty bar)

4 High Hang Muscle Snatch (empty bar)

3 Power Snatches (empty bar)

8 Box Step Ups

2. Workout Prep

3 sets:

3 Power Snatch (build in weight)

5/4 Calorie Row

4 Dumbbell Box Step Ups (build in weight)


CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here

4 rounds for max reps of:

1 minute of Snatches (135/85)

1 minute of Rowing for calories

1 minute of Dumbbell Box Step-ups (50/35 DBs, 20-inch box)

1 minute of rest

(KG conv: 60/37.5 barbell, 22.5/15 DBs)


4 rounds

1:00 Max Snatches (115/75)

1:00 Max Calorie Row

1:00 Max Dumbbell Box Step Ups (35s/25s, 20-inch box)

1:00 Rest

(KG conv: 52.5/35 barbell, 15/10 DBs)


4 rounds

1:00 Max Dumbbell Snatch (light)

1:00 Max Calorie Row

1:00 Max Single Dumbbell Box Step Ups (light) (20/16)

1:00 Rest

Target number of reps each set:

Snatches: 10+ Reps

Calorie Row: 15/12+ Calories

Dumbbell Box Step Up: 14+ Reps

Minimum number of reps before scaling:

Snatches: 7 Reps

Calorie Row: 12/10 Calories

Dumbbell Box Step Up: 10 Reps


Muscle-up Skill Work (Checkmark)

We have Muscle-ups in a workout next week. Take this time to practice the level that’s appropriate for you.

Level 1: Rotate rounds – Tricep Dips between two boxes/benches alternating with Ring Rows

Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups

Level 3: Bar Muscle Ups

Level 4: Ring Muscle Ups

After a skill review, perform EMOM6: 3-8 reps at your level above. Aim to pick a number that’s maintainable through all rounds.


Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Couch Stretch

2x 1 Min Pec Stretch

1 Min Dorsiflexion Matrix


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