CrossFit
WARM-UP
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
*Rounds 3 and 4 athletes can
perform 3-5 Strict Pull-Ups
STRENGTH
BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o
failure...no more than 4-6.
WORKOUT
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Bodyweight Goodmornings
MOVT 2 - Mountain Climbers
*Both movements = 1 Set
FULL-BODY STRENGTH
EMOM x 12 MINUTES
MIN 1 - :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*
MIN 3 - :45 DB Slides
*Option to hold Single DB or Unweighted
FULL BODY WORKOUT
EVERY 3:00 x 5 SETS
20 Alt DB Hang Snatches
20 Box Step-ups
Max Shuttle Run in Remaining Time
-No Rest b/t Sets-
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
Power Lunch
WARM-UP
AMRAP x 5 MINUTES
25 Single Unders
8 Wall Ball Deadlifts
8 Wall Ball Strict Press
8 Wall Ball Front Squats
STRENGTH
ON A 15:00 RUNNING CLOCK...
3 X 5 Front Squat
WORKOUT
12 ROUNDS FOR TIME
10 Wall Balls (20/14)|(14/10)
20 Double Unders