CrossFit
WARM-UP
2 ROUNDS
:30 Plank
10 Banded Pass Through
10 Banded Pull Aparts
Into...
2 ROUNDS
1:00 Row
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)
SKILL
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative
down.
WORKOUT
5 ROUNDS FOR TIME
Row 20/15 Cals
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - Air Squats
*Both movements = 1 Set
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK...
10/10 Single DB Suitcase Deadlift
8/8 Single Arm DB Strict Press
-Rest as Needed b/t sets-
BASELINE WORKOUT
4 SETS FOR MAX REPS
1:00 - Max Air Squats
1:00 - Max DB Power Clean
1:00 - Max Double Unders
1:00 - Max DB Push Press
-Rest 1:00 b/t Sets-
Power 30
WARM-UP
ON A 5:00 RUNNING CLOCK…
1 ROUND
10 Alt. Lunges
10 Slow Deadbugs
50m Shuttle Run
Into…
1 ROUND
10 Alt. Step-Ups
10 Tuck-ups
50m Shuttle Run
Into…
1 ROUND
6-8 Box Jumps
10 V-ups
50m Shuttle Run
WORKOUT
3 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
20 Toes to Bar
-Hard Cap 16:00-
Boot Camp
3 Rounds
5 Minutes Per Station
1 min Rest between Stations
STATION 1
2:00 Max Jump Rope
Rest 1:00
2:00 Max Jump Rope
STATION 2
2:00 Max Air Squat
Rest 1:00
2:00 Max Air Squat
STATION 3
2:00 Max DB Swing
1:00 Rest
2:00 Max DB Swing