CrossFit
WARM-UP
3 SETS (10:00 Cap)
4 Inchworms w/ Push-Up
6 Burpees
8 Med Ball Thrusters
10 Shoulder Taps
1:00 Plank
STRENGTH
STRICT PRESS
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o
failure...no more than 6-8.
WORKOUT
AMRAP x 10 MINUTES*
2-4-6-8-10...etc
Burpees
*After every set perform 10 Ball Slams (20/14)
Zoom
DAILY-5 WARM-UP
AMRAP x 5 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift
3 SETS ON A 12:00 CLOCK...
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*
AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead
20 Russian Twists
-Rest 1:00-
AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead
20 Russian Twists
-Rest 1:00-
AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead
20 Russian Twists