Workout

EVERY 1:30 FOR 10 SETS

Run 100m

3 Heavy Deadlift (Athlete Choice)

Max Burpee Over Bar in Remaining Time


-Rest 1:30 b/t Sets-


PUMP SESH

5 SETS NOT FOR TIME

10 DB Hammer Curls

10 DB Bicep Curls

10 DB Strict Press

10 DB Deficit Push-Ups


-Rest as Needed b/t Sets-


*If you can't hit all 5 sets, get as many as you can!

 

Homework

 SNACK WORK

For Time

50 Goblets Squats (Heavy)

50 DB Box Step Overs

50 GHDs

 

REST

 

For Time 

50 DB Strict Presses (light)

50 Strict Pull-ups

50 Bench Presses (moderate)

50 Ring Rows

 

 CONDITIONING

With A Partner...


50 Deadlifts (155/105)

50 WB (20/14)

50 Hang Power Cleans

50 WB (20/14)

50 Push Jerks 

50 WB (20/14)


*Break up movements however!


GYMNASTICS

1. Warm-up

10 MINUTES

Practice free standing handstand hold


2. EMOM x 30 MINUTES

0-10

1 Rope Climb Every :20


11-20

4 MU With a 14# Vest

21-30

6 C2B + 10 Push-ups

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