CrossFit
WARM-UP
1:00 Perfect Kang Squats
Into…
2 ROUNDS
10 Barbell Good Mornings
10 Alt. Step-Back BB Lunges
10 Reverse Crunches (lying knee tucks)
10 Alt. Scorpion Stretch
:30 Hollow Hold
:30 Plank Hold
*After the warm-up, get a light to
moderate-light weight on the bar
and get ready to warm-up the full
ROM of the DL with some load!
STRENGTH
DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%
*Deload Week Prior to Retest of
2RM Next Week -- Move Well!
WORKOUT
4 SETS
AMRAP x 3 MINUTES
12 Deadlifts (185/135)|(135/95)
24 Sit-Ups
-Rest 1:00 b/t Sets-
*Start each AMRAP where you left off.
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 4 MINUTES
:30 Burpees / :30 Deadbugs
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
10 Push-Up to Pike
14 Tuck-Ups
20 Mountain Climbers
-Rest 1:00-
AMRAP x 4 MINUTES
10 Push-Up to Pike
14 Tuck-Ups
20 Mountain Climbers
FULL-BODY SWEAT
WORKOUT
EMOM x 21 MINUTES
MIN 1 - :45 Alt Cossack Squats
MIN 2 - :45 Cardio Choice
MIN 3 - :45 Sit-Ups
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 - Single DB Hammer Curls
MVMT 2 - Single DB OH Tricep Extension
Power Lunch
WARM-UP
EMOM x 5 MINUTES
Min 1 - :50 Bike (Moderate)
Min 2 - :50 Jumping Jacks
Min 3 - :50 Push-Up to Pike
Min 4 - :50 Plank Rotations
MIn 5 - :25 Box Step Ups + :25 Box Jumps
STRENGTH
PUSH PRESS
1x5 @Mod
1x5 @Mod-Heavy
1x5 @Heavy
WORKOUT
3 ROUNDS FOR TIME
35/28 Cal Row
25 Box Jumps (24/20)
15 Push Press (115/75)|(75/55)
Boot Camp
2 ROUND
4:00 STATIONS
1:00 Rest b/t Stations
STATION 1 WORKOUT
EMOM
10 Up-Downs + 10 DB Push Press
STATION 2 WORKOUT
EMOM
Min 1 - Max Cal Row
Min 2 - Max Plank
STATION 3 WORKOUT
EMOM
10 Sit-ups + 10 DB Hang Clean
STATION 4 WORKOUT
EMOM
Min 1 - Max Cal Row
Min 2 - Max Plank