https://dawsoncrossfit.rxgymsoftware.com/index.asp?pageid=1&startdate=20260609 Daily Workout for Jun 9, 2026 en-us Tue, 09 Jun 2026 00:00:00 MST Tue, 09 Jun 2026 16:46:09 MST https://dawsoncrossfit.rxgymsoftware.com/index.asp?pageid=1&startdate=20260609 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://dawsoncrossfit.rxgymsoftware.com/images/icons/rssfeed.png 39 31 https://dawsoncrossfit.rxgymsoftware.com/index.asp?pageid=1&startdate=20260609 https://dawsoncrossfit.rxgymsoftware.com/index.asp?pageid=1&startdate=20260609 Tue, 09 Jun 2026 00:00:00 MST Front Squat Building Sets<br />Every 3:00 x 5 Sets: <br />8 @ 60%<br />7 @ 65%<br />6 @ 70%<br />5 @ 75%<br />4 @ 80%<br /><br />'Golden Boot'<br /><br />For Reps<br />15:00 AMRAP<br />1000m Row<br />36 Wall Balls<br />30 Med-Ball Box Step-Overs<br />30 Wall Balls<br />24 Med-Ball Box Step-Overs<br />24 Wall Balls<br />18 Med-Ball Box Step-Overs<br />- Max Rep Wall Balls<br /><br />Score = Total Reps (1000m Row = 100 Reps)<br />Goal: 295-315 Reps / 40+ Wall Balls in remaining time<br /><br />Rx: Wall Ball 20/14lb, 10/9ft target | Box 24/20in<br /><br />Rx2: 30-24-18 Wall Balls + 24-18-12 Step-Overs + Max Wall Balls | 20/14lb<br /><br />Rx3: 750m Row / 24-20-16 Wall Balls / 20-16-12 Step-Overs + Max Wall Balls | 14/10lb | Box 20in https://dawsoncrossfit.rxgymsoftware.com/index.asp?pageid=1&startdate=20260609 https://dawsoncrossfit.rxgymsoftware.com/index.asp?pageid=1&startdate=20260609 Tue, 09 Jun 2026 00:00:00 MST Video: https://youtu.be/JgtFfQrjiQA<br />https://prvnachillesweek2.netlify.app/<br />Password: PrvN2026!<br />Google doc: https://docs.google.com/document/d/1GLMl13tgRznZYPlFr47VjimHZ03QHP_CLtD91VUR4-o/edit?tab=t.elwsqe97jq57<br /><br />Goals: 295-315 Reps / 40+ Wall Balls in remaining time<br />Stimulus: Leg Stamina / Muscular Endurance<br />RPE: 7.5/10<br /><br />Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.<br />Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder. https://dawsoncrossfit.rxgymsoftware.com/index.asp?pageid=1&startdate=20260609 https://dawsoncrossfit.rxgymsoftware.com/index.asp?pageid=1&startdate=20260609 Tue, 09 Jun 2026 00:00:00 MST General Warm-Up<br />500m Row<br />10 x 90/90 Get-Ups<br />10 Alternating Bird-Dogs with 3 sec Pause at extension<br />5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat<br />10/10 Foot Elevated Single Leg Glute Bridge<br />:20/:20 Foot Elevated Single Leg Glute Bridge Hold<br /><br />Specific Prep<br />2 x<br />10 Barbell Good Mornings<br />:20 Behind the Neck Elbow Punch Throughs<br />5 Kang Squats<br />5 Front Squats<br />-<br />1 x<br />5 Front Squats @ 40-45%<br />5 Front Squats @ 45-50%<br />3 Front Squats @ 50-55%<br />-<br />Put Working Weights on the Bar<br /><br />Primer<br />1 Set:<br />250m Row<br />10 Wall Balls<br />8 Med-Ball Box Step-Overs<br />8 Wall Balls<br />6 Med-Ball Box Step-Overs<br />Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before 'Golden Boot' begins.