Strength/Skill

POST WORKOUT STRENGTH

2 SETS

Max Front Squat


-Rest as Needed b/t Sets-


*Use the same weight from the workout. Movement can not stop at the top...must be consecutive reps.


Workout

I. FOR TIME

1k Row


-Rest 3 minutes 


II. AMRAP x 7 MINUTES

2 Front Squat (155/105)

4 Handstand Push-ups

Capacity Work 

4:00 minutes of Rowing

Rest 3 minutes

AMRAP x 7 minutes 

2 goblet squats  

4 DB push press  

 

Homework

 SNACK WORK

AMRAP x 10 MINUTES (Flow)

50' Bottoms up KB Carry (L/R)

5 / 5  Side Plank Rotations

10/Side of Half Kneeling Band Protraction/Retraction


3 SETS

10 Alt. Single Arm DB Bench Press (2121)*


-Rest as needed b/t sets-


*Athlete will start with the DBs pressed out and

then alternate bring one down and keeping the other up


3 SETS

3 - 5 Pull - ups (4111)

:30 Wall Facing Handstand Hold


For Time

100 Hollow Rocks

 

CONDITIONING

5 SETS

3:00 Bike (EZ) 

2:00 Bike (Mod)

1:00 Bike (Hard)

-Rest 2:00-


STRENGTH

EVERY 1:30 x 10 SETS

5 Power Cleans @ 60%

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