CrossFit
WARM-UP
Foam Roll
1:00 Upper Back/Lats
1:00 Right Quad
1:00 Left Quad
Into…
2 ROUNDS
10 Groiners
10 Air Squats
10 BB Elbow Punches
Into…
2 ROUNDS
10 Alt V-Ups
5 BB Muscle Clean
5 BB Front Squats
EXTENDED WARM-UP
4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate
across all 4 Sets.
-Rest as Needed b/t Sets-
WORKOUT
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats (135/95)|(95/65)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads + IT Bands
*Bar comes from the ground. GHDs
Optional if accustomed to the volume
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
50 Quad Heel Taps
25 Mountain Climbers
50 Quad Heel Taps
25 High Knees
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK...
16 Glute Bridge Floor Press
16 Weighted Glute Bridges
FULL-BODY WORKOUT
5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges
- Rest 1:00 -
FINISHER
FOR QUALITY
Max Time in Any Style Plank for 5:00