CrossFit
WARM-UP
400m Run
Into…
2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 Strict Press
10 Scap Pull-Ups
Into…
2 ROUNDS
5 High Hang Muscle Clean
5 Hang Muscle Clean
5 Push Press
10 Small Kip Swings
WORKOUT
FOR TIME*
21-18-15-12
Hang Clean and Jerks
(115/75)|(75/55)
Pull-Ups
*100m Run After Each Full Set.
OPTIONAL FINISHER
3 SETS
Max Chin-Ups*
Into...
Max Bar Dead Hang
-Rest 2:00 b/t Sets-
*End set without coming off the
bar and work immediately into the
Max Bar Hang
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max
Mountain Climbers or Max Double
Unders*
*Athlete Choice for "Max" Rep
Movement
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
PUSH x PULL WORKOUT
EMOM x 6 MINUTES
MIN 1 - :50 DB Slides
MIN 2 - :50 Single DB Burpee +
Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :50 DB Russian Twists
MIN 2 - :50 Single DB Burpee +
Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :50 Quad Heel Taps
MIN 2 - :50 Single DB Burpee +
Power Clean
*DB Burpee + Power Clean = 1
Boot Camp
Full Tabata of Each
8 x (:20 ON / :10 OFF)
Tabata 1
Bike Sprints
Tabata 2
Mountain Climbers
Tabata 3
Row
Tabata 4
Step Ups
Tabata 5
KB Swings
Tabata 6
Up Downs