CrossFit
WARM-UP
1 ROUND
7 Scap Pull-Ups
7 Scap Push-Ups
7 Bootstrappers
20 Mountain Climbers
Into...
1 ROUND
10 Ring Rows
10 Knee Push-Ups
10 Air Squats
10 Tuck Ups
Into...
1 ROUND
3 Strict Pull-Ups*
3 HR Knee Push-ups
10 Jumping Squats
:20 Hollow Hold
*Athletes can repeat Ring Rows
here for 7 reps.
SKILL
4 SETS FOR QUALITY
:20 Hollow Body Bar Hang
3 Strict Hollow Body Pull-Ups
5 Tempo Front Squats (3131)
-Short Walking Rest b/t Sets-
WORKOUT
AMRAP x 12 MINUTES
4 Strict Pull-Ups
8 Front Squat (135/95)|(95/65)
12 Hand Release Push-Ups
OPTIONAL FINISHER
FOR TIME
100 Banded Curls
100 Banded Tricep Extensions
*Can be completed in any order.
Partition as needed.
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
10 Up-Downs + Max Sit-Ups
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
10/10 Single DB Suitcase Deadlift
15 Single DB Floor Press
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
16 Single DB Push Press
16 Alt Hang Power Clean
16 Weighted Sit-Ups
Boot Camp
4 Rounds
3 Minutes per Station
1 Minute Rest Between Rounds
Station 1 AMRAP
5 Pushups
5 Burpees
Station 2 AMRAP
5 DBL DB Swings
5 Front Squats
Station 3 AMRAP
10 Alt Reverse Lunges
:30 Plank