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