CrossFit
WARM-UP
2 ROUNDS
10 Groiners
10 Frog Jumps
10 Glute Bridges
2 ROUNDS
7 Jumping Squats
7 Up-Downs
7 BB Good Mornings
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat*
*Testing week for start of strength cycle
WORKOUT
3 ROUNDS FOR TIME
20 Up-Downs Over Bar
20 Back Squats (115/75)|(75/55)
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
FULL-BODY STRENGTH
AMRAP x 10 MINUTES
10 Single DB Suitcase Deadlift (R)
10 DB Ground to Overhead
10 Single DB Suitcase Deadlift (L)
20 DB Slides
FULL-BODY WORKOUT
E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval
FINISHER
FOR QUALITY
Max Time in Any Style Plank for 2:00
-Rest 1:00-
Max Time in Any Style Plank for 2:00
Power 30
WARM-UP
2 ROUNDS
10 Step-Ups
10 Up-Downs
10 BB Snatch Grip Deadlift
Into…
1 ROUND
8 Box Jumps
8 Burpees
8 BB Snatch Grip Upright Row
5 Minutes Build to Workout Weight
8-6-6-4
Hang Power Snatch
WORKOUT
EVERY 4:00 x 3 SETS
10 Hang Power Snatches (95/65)|(75/55)
15 Bar Facing Burpees
20 Box Jumps (24/20)