CrossFit
WARM-UP
3 SETS
20 Single Unders
10 Bootstrappers
Into…
3 SETS
20 Single Unders*
10 Empty Barbell Good Mornings**
*Can progress to Double Unders
**After 1st round, progress to
Single Leg Deadlifts (10 each leg)
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift*
*Testing week for start of strength
cycle
WORKOUT
FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*
*Deadlifts increase weight every set...
30 @ (225/155)|(155/105)
20 @ (275/185)|(185/135)
10 @ (315/205)|(225/155)
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
:30 Jumping Jakcs
:30 Bodyweight Goodmornings
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK...
12/12 Single Leg DB Romanian
Deadlift
10 DB Deficit Push-Ups
FULL-BODY SPRINT
WORKOUT
EMOM x 6 MINUTES
MIN 1 - :25 Up-Down + Mountain Climber/ :25 Plank
MIN 2 - :50 Max Alt DB Snatches
- Rest 1:00 -
EMOM x 4 MINUTES
MIN 1 - :25 Burpees + Extra Push-Up / :25 Plank
MIN 2 - :50 Max Alt DB Snatches
- Rest 1:00 -
EMOM x 2 MINUTES
MIN 1 - :50 Burpees
MIN 2 - :50 Max Alt DB Snatches
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
Power 30
AMRAP x 5 MINUTES
250m Row
5 Inchworms
10 Bird Dogs
10 KB Deadlifts
STRENGTH
ON A 10:00 RUNNING CLOCK...
3x5
Deadlift*
*Moderate for all sets
WORKOUT
2 ROUNDS FOR TIME
60/50 Cal Row
25 Deadlifts (155/105)|(115/75)