Glute Ham Bridge/Raise - Weighted

x Rep Scheme - 5 x 15

x Use a plate on your belly, a kettlebell, or a barbell across the hip. You may also use a bench to prop up your back. Goal? Squeeze those cheeks!! And drive those hips through

Pullups - Strict
x Rep Scheme - 5 x 10, each set should be completed within 60 seconds, they do not have to be unbroken. This opens the door for 1 weighted pullup every 6 seconds or even scaled with a little less assistance for anyone that wants to challenge this.

x Appropriate scale is the banded pullup with as little assistance as possible. 




Deadlift @ 185/135

Toes 2 Bar


Homework - Before Class

Work up to a double Power Clean & Jerk @ 70%


Homework - Anytime

Box Jump Ladder

x 5 individual jumps at each height - 16, 20,24,30, plus 1 plate, 2 plates, 3 plates.


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