CrossFit
WARM-UP
TABATA, 8 SETS (:20 ON, :10 OFF)*
Jump Rope:
- Single Unders
- Alt Feet (Running in Place)
- Backwards Single Unders
- Double Unders
*Switch movement every 2 sets
Into…
4 SETS
10 Scap Push-Ups
10 Push-Up to Pike
10 Elbow Punches
10 Tempo Strict Press
STRENGTH
STRICT PRESS
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%
*Deload Week Prior to Retest of
2RM Next Week -- Move Well!
WORKOUT
EMOM x 20 MINUTES
Min 1 - :45 Max Push Press (135/95)|(95/65)
Min 2 - :45 Max Cal Row
Min 3 - :45 Max Double Unders
MIn 4 - Rest
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back / Lats
NCGO
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
3 SETS (:20 ON / :10 OFF)*
MOVT 1 - Lunges
MOVT 2 - Air Squats
*Both movements = 1 Set
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK...
20 DB Box Step-Ups*
20 Alt DB Russian Swings
*Option for 1 or 2 DBs
PUSH x PULL WORKOUT
5 SETS
AMRAP x 2 MINUTES
2 Push-Ups
3 DB Bent Over Rows
4 DB Goblet Squats
-Rest 1:00 b/t Sets-
Power Lunch
WARM-UP
AMRAP x 5 MINUTES
10 Scap Pull-Ups
12 Kip Swings
10 Ring Rows
12 Single DB Russian Swings
WORKOUT
6 SETS
10 Pull-Ups
8 Toes to Bar
6 Deadlifts (Athlete Choice)
Boot Camp
5 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1 WORKOUT
Row or Bike for Distance
STATION 2 WORKOUT
1:00 DB Step-Ups
:30 DB Front Rack Hold
STATION 3 WORKOUT
Row Distance
STATION 4 WORKOUT
1:00 Wall Ball
:30 Wall Ball OH Hold