CrossFit
WARM-UP
4 SETS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Bootstrappers
:15 Active Bar Hang
:15 Top of Ring Dip Hold
STRENGTH
DEADLIFT
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
4 SETS
10 Unbroken "Library" Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest
-Rest 1:00 b/t Sets-
COOL DOWN
FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)
NCGO
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
FULL-BODY STRENGTH
EMOM x 16 MINUTES
MIN 1 - :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 - :50 Single DB Hollow Flutter Kicks
MIN 3 - :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)
MIN 4 - :50 Deadbugs
*Single DB Renegade Row = Push-Up + Row (R) then Swithch
FULL-BODY SPRINT
WORKOUT
3 SETS FOR MAX REPS
1:00 - Burpees
1:00 - DB Seesaw Bent Over Row
1:00 - :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)
-Rest 1:00 b/t Sets-
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets
Power Lunch
WARM-UP
AMRAP x 5 MINUTES
8 Ring Rows
8 Barbell Deadlifts
8 Kip Swings
8 Jumping Air Squats
STRENGTH
5-5-5-5-5*
Power Clean
*Reps must be unbroken.
WORKOUT
2 SETS
21-15-9
Power Cleans (95/65)|(65/45)
Pull-Ups
-Rest 2:00 b/t Sets-