CrossFit
WARM-UP
3-4 SETS (8:00 CAP)
6 Inch Worm + Push-Up`
8/8 DB Arnold Press
10/10 DB Bent Over Row
12 Plank to Pike
STRENGTH
STRICT PRESS
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o
failure...no more than 4-6.
WORKOUT
FOR TIME
75 DB Renegade Rows
(50/35)|(35/20)*
*Every time you break (hands off
DB or resting in the bottom of the
push-up), perform 15 Hollow
Rocks and 15 Sit-Ups.
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit
Push-Ups*
:30 Single Arm Upright Row (R) /
:30 Single Arm Upright Row (L)
-Rest :30 b/t Sets-
*Slow on the way up and the way
down
PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats
-Rest 1:00-
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press
Boot Camp
5 Rounds
2 Min Per Station
1 MIn Rest between Rounds
Station 1
1 Min Walking Lunges
1 MIn Wall Sit
Station 2
1 Min Pushups
1 Min Tuck Hold
Station 3
1 Min Mountain Climber
1 Min Bear Crawl