CrossFit
WARM-UP
1 ROUND
1:00 Row (EZ pace)
10 BW Lunges
10 BB Sumo Good Morning
Into...
1 ROUND
:45 Row (Mod Pace)
10 BW Lunge
10 BB Sumo Deadlift
Into...
1 ROUND
:30 Row (Hard Pace)
10 Front Rack Lunge
10 Upright Row
STRENGTH
DEADLIFT
1x6 @ 70% of 2RM
1x4 @ 75%
1x2 @ 80%
*Deload Week Prior to Retest of
2RM Next Week -- Move Well!
WORKOUT
3 ROUNDS FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
10 Front Rack Lunges
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups
FULL-BODY STRENGTH
4 SETS FOR MAX REPS
1:00 - Single DB Russian Swing
1:00 - Slow Deadbugs
1:00 - Up-Downs
FULL-BODY WORKOUT
AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch
15 Tuck-ups
15 Up-Down Devil Press*
*1 Rep = Up-Down + DBL DB G2OH
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 - DB Shrugs
MVMT 2 - DB Calf Raises