CrossFit
WARM-UP
2 ROUNDS
4 Inch Worms
6 Bootstrappers
8 Groiners
Into…
AMRAP x 4 MINUTES
5 Med Ball Power Clean
5 Med Ball Lunges
5 Med Ball OH Press
20 Shoulder Taps
STRENGTH
BACK SQUAT
1x6 @ 70% of 2RM
1x4 @ 75%
1x2 @ 80%
*Deload Week Prior to Retest of
2RM Next Week -- Move Well!
WORKOUT
TABATA
8 SETS EACH (:20 on /:10 off)
TABATA 1 - Max WB Front Squats (20/14)|(14/10)
TABATA 2 - Max Push-Ups
TABATA 3 - Max Wall Balls
-Rest 1:00 b/t Each Tabata-
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 4 MINUTES*
MIN 1 - :45 Single DB Press
MIN 2 - :45 Single DB Front Squats
*Hold DB Across Chest
PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Seesaw Upright Rows
6 DB Lunge + Lunge + Thruster*
*1 Rep = Lunge (R) + Lunge (L) +
Thruster
PUSH x PULL WORKOUT
EMOM x 8 MINUTES
MIN 1 - :45 Max Box Step-Ups
MIN 2 - :45 Max DB High Pulls
Into...
EMOM x 8 MINUTES
MIN 1 - :45 Max Air Squats
MIN 2 - :45 Max DB Sumo Deadlift
Boot Camp
2 Rounds
4 Minutes per Station
1 Min Rest Between Stations
Station 1
AMRAP
10 DB Ground to OH
10 Situps
Station 2
EMOM
10 Burpees
Station 3
AMRAP
10 DB Front Rack Lunges
10 Mountain Climbers
Station 4
EMOM
10 Up Down Deadlifts