8-19-2020

michael@crossf…
Wednesday, August 19, 2020 - 00:02

CrossFit

WARM-UP
2 Rounds
10 Alt Groiners
10 Bootstrappers
Then …
“Bring Sally Up” Air Squats

STRENGTH
FRONT SQUAT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o
failure...no more than 8-10.


CALIFORNIA LOVE
FOR TIME
30 Squat Clean & Jerk*
(155/105)|(115/75)
*Athletes must perform 5 burpees
after every 5 reps of C&J. Workout
ends with 5 Burpees after the 30th
rep

Zoom

DAILY-5 WARM-UP
1 Min Cardio of Choice
into
4 MIn EMOM
8 Goblet Lunges + 8 Single DB Press

EMOM 4 Min
10 Alt Sit Throughs into
Max Quadraped Hold 

Rest 1 Min

EMOM 4 Min
50 Double Unders + Max Courtsey Lunges

AMRAP 10 Min
35 Double Unders
15/15 Split Squats
5 DB Devils Press

Rest 2 Min

AMRAP 10 Min
35 Double Unders
15/15 Split Squats
5 DB Devils Press
 

Boot Camp

4 Rounds
1 Min Per station
20 Sec Transition

Station 1
Mx DB Push Press

Station 2
Max DB Sumo Deadilfts

Station 3
Max Flutter Kicks

Station 4
Max Floor Press

Station 5 
Rest