CrossFit Impulse

Summer Swolstice Template

Nomenclature is sets x reps
Week 1

Monday
Clean and Jerk variant
Weightlifting
Suggested: Find a max in the complex 2 Hi-Hang Cleans + 2 Push Jerks

*The words “clean” and “snatch” imply the full movement, unless “power” is
added as a modifier. Example: the above variant could be written as 2 hi-hang
squat cleans + 2 push jerks. This applies throughout the program.

1.
Upper Body A. Dumbbell Incline Press- 10x5 @ 75% 1RM*
Split 1 B. Weighted Pullup, Wide-Grip, Prone- 10x5, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10**

*Alternate exercise A and exercise B until you have completed all sets of both.
This applies throughout the program until stated otherwise. The first 1.5 weeks
is the only part of this program where you will calculate off your 1RM.

**Russian Bear Situps: Get on a GHD like you’re doing GHD situps. From the
up position, have a partner throw a 10-15 lb slamball at your chest. Catch the
slamball, leaning back in about a 30% ROM GHD situp, and twist to each side
(Russian Twist). Now come back to the top of the situp and throw the ball
explosively back to your partner. Now tell your partner to throw it harder next
time. The intent of the exercise is to brace for an impact, work in the transverse
plane, and use your anterior chain explosively.

Sprint-focused conditioning with at least 1:5 work:rest. Up to 1:12 work:rest.

Conditioning

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Tuesday
Snatch variant
Weightlifting
Suggested: Find 3RM Hi-Hang Snatch (don’t drop the bar)

1.
Lower Body Split A. Back Squat- 10x5 @ 75% 1RM
1 B. Bulgarian Split Squats- 10x5 (each leg), holding
dumbbells/kettlebells
C. Ring Muscle Ups- 10 x 1-5 per set, depending on proficiency

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Bench Press- 10x5 @ 75% 1RM
Split 2 B. Hang Clean High Pull- 10x5 @ heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict HSPU is
easy for you.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Friday
Jerk variant*
Weightlifting
Suggested: Find a 1RM Behind the Neck Jerk. During jerk work, always use
blocks if available.

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

Lower Body A. Overhead Squat- 10x5 @ 75% 1RM

Split 2 B. Deadlift- 10x5 @ 75% 1RM*

*Using straps is permitted. The next few weeks will be very taxing, including
your grip. You may find straps necessary to complete the prescribed load for so
many sets.

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
Week 2

Monday
Clean and Jerk variant
Weightlifting
Suggested: Find max in complex 2 Hang Cleans + 2 Split Jerks

1.
Upper Body Split 3 A. Shoulder Press- 10x5 @ 75% 1RM
B. Hang Snatch High Pull- 10x5, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10

Sprint-focused with at least 1:5 work:rest. Up to 1:12 work:rest.

Conditioning

Tuesday
Snatch variant
Weightlifting
Suggested: Find 3RM Hang Snatch (don’t drop bar)

1.
Lower Body A. Front Squat- 10x5 @ 75% 1RM
Split 3 B. GHR- 10x5, weighted
2.
A. Stiff Legged Deadlifts - 3x8*
B. Weighted Step-ups, front rack, 18”/16” box- 3x8**

*Emphasis on no break at knees and rotating at the pelvis, not the back.
**Emphasis on fully extending with single leg and squeezing ass before
putting down non-working foot.

This completes the sets of 5. On Thursday we move to sets of 4.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Dumbbell Incline Press- 10x4 @ [10x5 load + 7%]
Split 1 B. Weighted Pullup, Wide-Grip, Prone- 10x4, heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict HSPU is
easy for you.

Now we move to 10 sets of 4 reps and add 7% to our working weights from last
week. You are no longer calculating from your 1RM. Take the load you used for
the 10 sets of 5 reps and add 7% to that load. Easy button: Multiply the 10x5
load by 1.07. Example: If you did 300 lbs for 10x5, then now you will do 321 lbs
(rounded to 320 lb) for 10x4. This applies to every main move during the 10x4
phase (end of this week and next week).

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Friday
Jerk variant*
Weightlifting
Suggested: Find a 2RM Push Jerk. Use blocks if available.

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

1.
Lower Body A. Back Squat- 10x4 @ [10x5 load + 7%]
Split 1 B. Bulgarian Split Squats- 10x4 (each leg), holding dumbbells/kettlebells
C. Ring Muscle Ups- 10 x 1-5 per set, depending on proficiency

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
Week 3

Monday
Clean and Jerk variant
Weightlifting
Suggested: Find a max in the complex Power Clean + Hang Clean +
Jerk

1.
Upper Body Split A. Bench Press- 10x4 @ [10x5 load + 7%]
2 B. Hang Clean High Pull- 10x4 @ heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict
HSPU is easy for you.

Sprint-focused with at least 1:5 work:rest. Up to 1:12 work:rest.

Conditioning

Tuesday
Snatch variant
Weightlifting
Suggested: Find a 1RM in the complex Snatch Pull + Snatch

C. Overhead Squat- 10x4 @ [10x5 load + 7%]

Lower Body D. Deadlift- 10x4 @ [10x5 load + 7%]*
Split 2
*Using straps is permitted. The next few weeks will be very taxing, including
your grip. You may find straps necessary to complete the prescribed load for
so many sets.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Shoulder Press- 10x4 @ [10x5 load + 7%]
Split 3 B. Hang Snatch High Pull- 10x4, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Friday
Jerk variant*
Weightlifting
Suggested: Find a heavy Jerk from the blocks or rack

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

1.
Lower Body A. Front Squat- 10x4 @ [10x5 load + 7%]
Split 3 B. GHR- 10x5, weighted
2.
A. Stiff Legged Deadlifts - 3x8*
B. Weighted Step-ups, front rack, 18”/16” box- 3x8**

*Emphasis on no break at knees and rotating at the pelvis, not the back.
**Emphasis on fully extending with single leg and squeezing ass before putting
down non-working foot.

This finishes the sets of 4 reps. Next week we move to 10 sets of 3 reps.

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
Week 4

Monday
Clean and Jerk variant
Weightlifting
Suggested: Find a 1RM Shankle Complex:
3 hang clean pulls + hang clean + jerk + jerk

1.
Upper Body A. Dumbbell Incline Press- 10x3 @ [10x4 load + 7%]*
Split 1 B. Weighted Pullup, Wide-Grip, Prone- 10x3, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10**

*You should be pretty accustomed to this calculation by now. Take the load
you used for 10 sets of 4 reps and multiply by 1.07 (add 7%). Use this load for
10 sets of 3 reps. If you’re still confused, try to find a mildly competent 8th
grader to help- he/she should be more than capable.

Sprint-focused conditioning with at least 1:5 work:rest. Up to 1:12 work:rest.

Conditioning

Tuesday
Snatch variant
Weightlifting
Suggested: Find a 2RM Snatch from Blocks (bar just above knee)

1.
Lower Body Split A. Back Squat- 10x3 @ [10x4 load + 7%]
1 B. Bulgarian Split Squats- 10x3 (each leg), holding
dumbbells/kettlebells
C. Ring Muscle Ups- 10 x 1-5 per set, depending on proficiency

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Bench Press- 10x3 @ [10x4 load + 7%]
Split 2 B. Hang Clean High Pull- 10x3 @ heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict HSPU is
easy for you.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Friday
Jerk variant*
Weightlifting
Suggested: Find a 1RM Behind the Neck Jerk

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

Lower Body A. Overhead Squat- 10x3 @ [10x4 load + 7%]

Split 2 B. Deadlift- 10x3 @ [10x4 load + 7%]*

*Using straps is permitted. The next few weeks will be very taxing, including
your grip. You may find straps necessary to complete the prescribed load for so
many sets.

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
Week 5

Monday
Clean and Jerk variant
Weightlifting
Suggested: Find 1RM Power Clean

1.
Upper Body Split 3 A. Shoulder Press- 10x3 @ [10x4 load + 7%]
B. Hang Snatch High Pull- 10x3, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10

Sprint-focused with at least 1:5 work:rest. Up to 1:12 work:rest.

Conditioning

Tuesday
Snatch variant
Weightlifting
Suggested: Find a 1RM in the complex
Snatch First Pull + Snatch First Pull + Snatch

*First pull is from ground to bar just below the knee

1.
Lower Body A. Front Squat- 10x3 @ [10x4 load + 7%]
Split 3 B. GHR- 10x3, weighted
2.
A. Stiff Legged Deadlifts - 3x8*
B. Weighted Step-ups, front rack, 18”/16” box- 3x8**

*Emphasis on no break at knees and rotating at the pelvis, not the back.
**Emphasis on fully extending with single leg and squeezing ass before
putting down non-working foot.

This completes the entire first phase! Congrats, you should now be much
more comfortable moving heavy weight. Now we will take a deload week and
then run through the template one more time...with a twist.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Deload Begins

Wednesday
1. 25 min conversational pace row and airdyne. Change between
Recovery and row/AD whenever you want.
Mobility 2. Shoulder and T-Spine mobility. Spend 15-20 minutes on the
drills you need most.

Thursday
Do a workout with the class at your gym. Or do a partner workout with a friend. Or
Conditionin don’t do any workout at all. It’s a deload week--do whatever the fuck you want.
g

Friday
Find a heavy single Push Jerk for the day.
Weightlifting
*Use this time to work on jerk technique. Don’t continue to add weight if you
are pressing out. If technique limits you and not strength, then perform
several sets of singles at a challenging but doable weight.

15-20 minutes on your most-needed hip and leg mobility drills

Recovery and
Mobility

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Week 6
Jeff Barnett, CF-L3, CSCS, USAW
 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Monday
1. Work up to a heavy Snatch for the day. Don’t beat your head against
Oly the wall trying to PR. Just hit your heaviest single possible and
move on.
2. Find a 1RM Front Squat

*If you PR front squat, don’t do any weird re-calculations and change your
numbers for the upcoming 10x5 sets.

Do a workout with the class at your gym. Or do a partner workout with a friend. Or
Conditionin don’t do any workout at all. It’s a deload week--do whatever the fuck you want.
g

Tuesday
1. Work up to a heavy Clean and Jerk for the day. Same guidance as
Oly yesterday--don’t spend 45 minutes trying to PR.
2. Find a 1RM Bench Press

*If you PR bench press, don’t do any weird re-calculations and change your
numbers for the upcoming 10x5 sets.

Do a workout with the class at your gym. Or do a partner workout with a friend. Or
Conditionin don’t do any workout at all. It’s a deload week--do whatever the fuck you want.
g

Deload Ends

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Dumbbell Incline Press- 10x5 @ [10x4 load from last phase]
Split 1 B. Weighted Pullup, Wide-Grip, Prone- 10x5 @ heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict HSPU is
easy for you.

Now we go through the entire template again, starting back at 10x5. But this
time you will use last phase’s 10x4 load for the new 10x5 sets. You will use last
phase’s 10x3 load for the new 10x4 sets. And when we get the 10x3 sets you
will add 7% to your 10x3 load from the last phase to reach a new, nut-crushing
load for this phase’s 10x3 work. Enjoy.

Friday
Jerk variant*
Weightlifting
Suggested: Find a 3RM Split Jerk

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

1.
Lower Body A. Back Squat- 10x5 @ [10x4 load from last phase]
Split 1 B. Bulgarian Split Squats- 10x5 (each leg), holding dumbbells/kettlebells
C. Ring Muscle Ups- 10 x 1-5 per set, depending on proficiency

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
Week 7

Monday
Clean and Jerk variant
Weightlifting
Suggested: Find a max in the complex:
Hang Clean + 2 Jerks

1.
Upper Body Split A. Bench Press- 10x5 @ [10x4 load from last phase]
2 B. Hang Clean High Pull- 10x5 @ heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict
HSPU is easy for you.

Sprint-focused with at least 1:5 work:rest. Up to 1:12 work:rest.

Conditioning

Tuesday
Snatch variant
Weightlifting
Suggested: Find a max in the complex:
Power Snatch + Hang Snatch

A. Overhead Squat- 10x5 @ [10x4 load from last phase]

Lower Body B. Deadlift- 10x5 @ [10x4 load from last phase]*
Split 2
*Using straps is permitted. The next few weeks will be very taxing, including
your grip. You may find straps necessary to complete the prescribed load for
so many sets.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Shoulder Press- 10x5 @ [10x4 load from last phase]
Split 3 B. Hang Snatch High Pull- 10x5, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Friday
Jerk variant*
Weightlifting
Suggested: Jerk 5x3 @ 75-80%

*This should be technique work at a challenging but doable load. If you have
any misses, lighten the load. Drop each jerk on the blocks between reps if
possible.

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

1.
Lower Body A. Front Squat- 10x5 @ [10x4 load from last phase]
Split 3 B. GHR- 10x5, weighted
2.
A. Stiff Legged Deadlifts - 3x8*
B. Weighted Step-ups, front rack, 18”/16” box- 3x8**

*Emphasis on no break at knees and rotating at the pelvis, not the back.
**Emphasis on fully extending with single leg and squeezing ass before putting
down non-working foot.

This finishes the sets of 5 reps. Next week we move to 10 sets of 4 reps.

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Week 8
Jeff Barnett, CF-L3, CSCS, USAW
 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Monday
Clean and Jerk variant
Weightlifting
Suggested: Find a max in the complex
Power Clean + 3 Push Jerks

1.
Upper Body Split A. Dumbbell Incline Press- 10x4 @ [10x3 load from last phase]
1 B. Weighted Pullup, Wide-Grip, Prone- 10x4, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10**

Sprint-focused conditioning with at least 1:5 work:rest. Up to 1:12

Conditioning work:rest.

Tuesday
Snatch variant
Weightlifting
Suggested: Work up to a heavy snatch double. You may drop each
rep.

1.
Lower Body Split A. Back Squat- 10x4 @ [10x3 load from last phase]
1 B. Bulgarian Split Squats- 10x4 (each leg), holding
dumbbells/kettlebells
C. Ring Muscle Ups- 10 x 1-5 per set, depending on proficiency

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Bench Press- 10x4 @ [10x3 load from last phase]
Split 2 B. Hang Clean High Pull- 10x4 @ heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict HSPU is
easy for you.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Friday
Jerk variant*
Weightlifting
Suggested: Find a 1RM Behind the Neck Jerk

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

Lower Body A. Overhead Squat- 10x4 @ [10x3 load from last phase]
Split 2 B. Deadlift- 10x4 @ [10x3 load from last phase]*

*Using straps is permitted. The next few weeks will be very taxing, including
your grip. You may find straps necessary to complete the prescribed load for so
many sets.

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
Week 9

Monday
Clean and Jerk variant
Weightlifting
Suggested: Find a max in the complex
Power Clean + Push Jerk + 2 Split Jerks

1.
Upper Body Split 3 A. Shoulder Press- 10x4 @ [10x3 load from last phase]
B. Hang Snatch High Pull- 10x4, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10

Sprint-focused with at least 1:5 work:rest. Up to 1:12 work:rest.

Conditioning

Tuesday
Snatch variant
Weightlifting
Suggested:
1. Muscle Snatch- find a max for the day
2. Power Snatch- 4x1 @ 82%

1.
Lower Body A. Front Squat- 10x4 @ [10x3 load from last phase]
Split 3 B. GHR- 10x4, weighted
2.
A. Stiff Legged Deadlifts - 3x8*
B. Weighted Step-ups, front rack, 18”/16” box- 3x8**

*Emphasis on no break at knees and rotating at the pelvis, not the back.
**Emphasis on fully extending with single leg and squeezing ass before putting
down non-working foot.

This completes the second phase using sets of 4. On Thursday we move on to

the last phase of sets of 3 using our new, nut-crushing loads! Did you pee a
little when you read that, because you should have. If not, go back and read it

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
again.

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Dumbbell Incline Press- 10x3 @ [nut-crushing]*
Split 1 B. Weighted Pullup, Wide-Grip, Prone- 10x3, heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict HSPU is
easy for you.

*Remember how you calculate the nut-crushing load? Take last week’s 10x4
load (which was the same as last phase’s 10x3 load) and add 7%. This will feel
a bit different for everyone. If you’re breezing through (unlikely) then add a few
pounds. If you’re failing all over the place, reduce the load. The Goldilocks
scenario is that you barely survive all 10 sets.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Friday
Jerk variant*
Weightlifting
Suggested: Jerk from blocks: Find a max for the day, then back off to 80% and
perform 3x2

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

1.
Lower Body A. Back Squat- 10x3 @ [nut-crushing]
Split 1 B. Bulgarian Split Squats- 10x3 (each leg), holding dumbbells/kettlebells
C. Ring Muscle Ups- 10 x 1-5 per set, depending on proficiency

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps
Week 10

Monday
Clean and Jerk variant
Weightlifting
Suggested: Clean & Jerk- 3 x 1 @ 72%

1.
Upper Body Split A. Bench Press- 10x3 @ [nut-crushing]
2 B. Hang Clean High Pull- 10x3 @ heavy
2.
A. HSPU- 3x8*
B. Bar Muscle Ups- 3x8

*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict
HSPU is easy for you.

Sprint-focused with at least 1:5 work:rest. Up to 1:12 work:rest.

Conditioning

Tuesday
Snatch variant
Weightlifting
Suggested:
Muscle Snatch- Find a max for the day
Power Snatch- 3 x 2 @ 75%

A. Overhead Squat- 10x3 @ [nut-crushing]

Lower Body B. Deadlift- 10x3 @ [nut-crushing]*
Split 2
*Using straps is permitted. The next few weeks will be very taxing, including
your grip. You may find straps necessary to complete the prescribed load for
so many sets.

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Wednesday
CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.
Conditionin
g Movements chosen so as not to interfere with strength work. (Don’t do eleventy
billion thrusters before front squat day. Don’t do a gozillion pushups before bench
press day. You get the idea.)

Thursday
Longer CrossFit workout (15-30 minutes) using rest intervals or a partner
Conditioning workout where only one partner can work at a time. Preferably including
Strongman training like tires, yokes, sleds, logs, atlas stones, Husafel stones,
axle bars, or farmer’s carries. Chosen to build aerobic capacity and creatine-
phosphate battery.

Movements chosen so as not to interfere with strength work. (Don’t do eleventy

billion thrusters before front squat day. Don’t do a gozillion pushups before
bench press day. You get the idea.)

1.
Upper Body A. Shoulder Press- 10x3 @ [nut-crushing]
Split 3 B. Hang Snatch High Pull- 10x3, heavy
2.
A. Bar Dips, weighted- 3x8, 30X0 tempo
B. Kroc Rows- 3x8, 30X0 tempo

3. Russian Bear Situps- 5x10

Jeff Barnett, CF-L3, CSCS, USAW

 CrossFit Impulse
Summer Swolstice Template
Nomenclature is sets x reps

Friday
Jerk variant*
Weightlifting
Suggested: Jerk- 4 x 2 @ 80%; 2 x 2 @ 85% *use blocks if available

*I chose to work Jerks on Fridays for a couple reasons. First, of the clean,
snatch, and jerk, me and my training partners need the most work on jerk.
Second, Friday is always a tough day of lifting under this template. Jerks seem
to prime my CNS for heavy weight without accumulating much actual fatigue.
You might choose to work snatch here instead of jerk. However, I would not
recommend working cleans today.

1.
Lower Body A. Front Squat- 10x3 @ [nut-crushing]
Split 3 B. GHR- 10x3, weighted
2.
A. Stiff Legged Deadlifts - 3x8*
B. Weighted Step-ups, front rack, 18”/16” box- 3x8**

*Emphasis on no break at knees and rotating at the pelvis, not the back.
**Emphasis on fully extending with single leg and squeezing ass before putting
down non-working foot.

Congrats, you’ve now finished the strength cycle! You’re ready to take another
deload week and then do some 1RM testing.

Saturday
Something fun that’s not a beat-down. This is a day to do some work, but less volume and
something that gives you a break mentally.

Sunday
Rest

Jeff Barnett, CF-L3, CSCS, USAW