CrossFit
WARM-UP
1:00 Single Unders
Into…
EMOM x 6 MINUTES
MIN 1 - 20 Shoulder Taps + Plank Hold
MIN 2 - 10 DBL DB Deadlifts + Front Rack Hold
Into…
1:00 Double Under Practice
STRENGTH
STRICT PRESS
1x6 @ 70% of 2RM
1x4 @ 75%
1x2 @ 80%
*Deload Week Prior to Retest of
2RM Next Week -- Move Well!
WORKOUT
AMRAP x 12 MINUTES
5 DB Waist to Overhead (50/35)|(30/20)
10 DB Push Press
40 Double Unders
Zoom
DAILY-5 WARM-UP
AMRAP x 5 MINUTES
1:00 Cardio Choice
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
12 Double DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerks
FULL-BODY SPRINT
WORKOUT
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle*
5 Hang Power Clean + Jerk
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 "No Row" DB Manmakers
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 DB Swings