Strength & Skill

Back Squat: 5-5-5-5-20 *sets of 5 are to warm up for the one working set. Week 1 Day 1 will start at approximately 50-60% of your 1 rep max. Every session you will be expected to add 2.5-5#. There will be at least 6 sessions.  Anyone with an issue that prevents back squatting but allows squatting should perform this cycle with the appropriate squat. i.e.. goblet squats, front squats etc.

KB Halo: 5 each direction alternating with the back squat sets. This is all about mobility, stability and awareness, just pick a kettlebell you’re comfortable holding overhead and perform the reps. The weight should only be slightly challenging.


4 Rounds For Time:

9 Toes 2 Bar

11 KB Sumo Deadlift High Pull @ 70/53


Homework - before class

Squat Snatch triples up to 70% - emphasis on technique




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