CrossFit
WARM-UP
3 ROUNDS
10 Sumo Stance Good Morning
:20 Active Hang
30 Mountain Climbers
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK...
Build Sumo DL in Sets of 3-5 Reps
& Practice Strict Bar Work*
Your Choice practice Strict T2B,
Strict L-Raises, Strict Knee Raises,
or Strict Bar Hang
WORKOUT
5 SETS FOR QUALITY
10 "Library" Sumo Deadlifts (225/155)|(155/105)
1:00 Elbow Plank
15 Strict Knee Raises
-Rest :30 b/t Sets-
COOL DOWN
FOR RECOVERY
1:00 Cobra Stretch
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK...
15-20 Single DB Strict Press
15-20 Single DB Upright Row
-Rest as Needed b/t sets-
PUSH x PULL WORKOUT
EMOM x 10 MINUTES
MIN 1 - :45 Single DB Push Press
MIN 2 - :45 Single DB Hang Power
Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
Boot Camp
2 Rounds
5 Minutes per Station
1 Min Rest Between Stations
STATION 1 WORKOUT
AMRAP
10 DB Bent Over Row
15 Sit-ups
STATION 2 WORKOUT
AMRAP
10 DB Front Squat
15 Up-Downs
STATION 3 WORKOUT
AMRAP
10 DB Hang Power Clean
15 Hollow Rocks
STATION 4 WORKOUT
AMRAP
10 DB Deadlift
15 Lunges