CrossFit
WARM-UP
3 ROUNDS (8:00 CAP)
5 Inch Worms
5/5 Staggered Stance Good Morning
8/8 Split Squat
STRENGTH
DEADLIFT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o
failure...no more than 8-10.
WORKOUT
3 SETS FOR QUALITY
12/12 Staggered Stance DB Deadlift (Athlete Choice)
10/10 DB Bulgarian Split Squats
8/8 Slow Single Leg DB RDL
:30 Max Single DB Curls
-Rest as Needed b/t Sets-
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into...
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:00 - DB Goblet Step-Up
1:00 - :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 - DB Quad Crawl*
-Rest 1:00 b/t Sets-
*Use two DBs for Split Squats and DB Quad Crawl
FULL BODY WORKOUT
EMOM x 16 MINUTES
MIN 1 - :45 Max Devil's Press
MIN 2 - :45 Plank
MIN 3 - :45 Max DB Hollow Flutter Kicks
MIN 4 - :45 Cardio Choice
Power Lunch
WARM-UP
4 SETS
20 Mountain Climbers
10 Reverse Lunges
5 Up-Downs
-Rest :30 b/t Sets-
STRENGTH
ON A 15:00 RUNNING CLOCK...
4x5
Deadlift*
*Moderate-heavy for all sets
WORKOUT
AMRAP x 12 MINUTES
5 Bar Facing Burpees
6 Deadlifts (185/125)|(135/95)
7 Toes to Bar