In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup 8:00 of 1:00 softball lat smash :30 waiter’s hold/side 10 single arm upright rows Then 3×3 wallball chest pass |
| Strength Only Day 3 rounds of 5/4/3 strict press Increase weight each drop in reps, then try to repeat for next wave. First round 3 seconds down/3 seconds up tempo Second round 3 seconds down tempo Last round athlete’s choice Superset each round with 10 perfect RDLs |
| Cooldown 10 pvc passthroughs 10 mckenzie pushups x3 rounds |
| Warmup 2 rounds 5 3 second up 3 second down tempo front squats up to wow 20 arch ups 20 hollow rocks Then Go through the whole kipping warmup |
| CrossFit Workout 3:00 on 1:00 rest for 5 rounds 8 front squats 115/75 6 kipping pullups max bike calories in remaining time Rx+ do 2 ring muscle ups Hold yourself to a high standard on the squats! |
| Cooldown 1:00 couch stretch/side 1:00 lat smash/side x 2 rounds |
| Warmup 3 rounds of: :30 suitcase hold 5 deadlifts up to workout weight :15 bottom of pushup hold 20 double unders |
| CrossFit Workout 3 RFT 10 Deadlifts 185/125 500/450m row Right into 3 RFT 25 pushups 50 double unders No rest, just three rounds of 2 movements right into 3 rounds of another movement |
| Cooldown 1:00 pec smash/side 10 mckenzie pushups :30 hollow hold x 2 rounds |
| Warmup start this at 15:00 past 3 rounds of: 5-10 strict pullups/negatives 1:00 achilles/calf smash 10 squat pressouts Then, 3×1 max vertical leap |
| Strength Only Day 3 rounds of 5/4/3 back squats Increase weight each drop in reps, then try to repeat for next wave. First round 3 seconds down/3 seconds up tempo Second round 3 seconds down tempo Last round athlete’s choice Superset each round with 5 perfect ring rows |
| Cooldown 1:00 couch stretch/side 1:00 side plank/side x 2 rounds |
| Warmup-start this at 15:00 past Spend 10:00 going through the burgener clean warmup and warming up your power cleans and burpee box jumps |
| CrossFit Workout-start this at 30:00 past 15:00 AMRAP 5 Power Cleans 95/65 10 burpee box jumps 24/20 20/15 cal bike :30 plank |
| Cooldown- start this at 50:00 past 3:00 easy bike, then 1:00 of 90/90 breathing |
| Warmup 4 rounds of: 2 hang squat cleans up to workout weight 3-5 pull upy reps |
| CrossFit Workout 32:00 EMOM A Hang Squat cleans B Pullupy move of choice–a sustainable but hard number. C 200m run D :30 plank No equipment–5 jumping squats, kB/db– 3 weighted jumping squats barbell–3 hang squat cleans. Start at 50% and add weight every time you can |
| Extra Work Run for 36:00 straight Every 6:00, not including the start or finish, sprint for 5-10 seconds |
| Warmup :30 handstand shoulder taps 10 hawaiian squats :30 hollow hold x 3 rounds Then warm your strict press up to about 70% |
| Strength Strict press Every :90 for 10 rounds, 1 rep, getting heavy. Start at about 70% No equipment–hardest handstand variation you can do kb/db–1-3 press/arm (add tempo if it’s light) barbell–1 rep |
| CrossFit Wrokout 15:00 AMRAP lunges shoulder to overhead No equipment–20 lunges total, 8 pike hspu kb/db–16 total shoulder to overhead,16 lunges suitcase or farmer barbell–12 back rack lunges, 12 shoulder to overhead (you may jerk the first one from behind the neck) |
| Extra Work Below Knee Hang power snatch 10:00 EMOM 3 reps @ 65% then 5 sets of 10 single leg rdl/leg 10 tempo hip thrusts–2 seconds up 2 seconds down |
| Warmup 3 rounds 5 snatch grip sotts press with pvc or empty bar :20 bottom of pushup hold :30 side plank/side |
| Lift Every :90 for 10 rounds 1 High hang squat snatch-3 second pause in the bottom No equipment–:30 of pvc, with a 3 second pause in the bottom Kb/Db–1/arm, same pause Barbell-build as high as perfect technique will allow |
| CrossFit Workout 3:00 AMRAP, 1:00 rest x 4 rounds 10 hps 10 burpees over your bar/db no equipment–ideally, 10 powerful ball slams wih a basketball, soccer ball, etc. If you don’t have that, spike an old pillow. kb/db–10 total barbell-rx would’ve been 95/65 |
Extra Work 10×1 sumo box squat @60% of your back squat for SPEED. Then EMOM of HSPU and Pullup type stuff Odd minutes-1 hspu every 8 seconds Even minutes–1 strict pullup or pullup type movement every 6 seconds Continue for as long as you can. 11 minute cap (which would be 82 hspu and 100 strict pullups) |
| Warm up and hit this one, not much time for anything else. |
| CrossFit Workout: For time: 100 situps 200 double unders 3000m run This one should be a LOOONG one. I want you to run for 7.5 out and 7.5 back If you don’t have double unders, do 200 speed steps where r+l=1. |
| Extra Work 1:00 on, 1:00 off for 15 rounds Pick a machine or do burpees. Don’t run more today |
| Warmup 8:00 clock: 100m suitcase carry/arm 10 hurdle steps each direction then spend the rest of the time accumulating reps of: 10 hollow rocks 10 arch ups |
| Workout 20:00 AMRAP 60m crush carry 40 lateral stepovers 20 bicep curls The goal here should be to use the same weight for all 3 movements. No weight–use a backpack kb/db–as written barbell–use a plate rx here would’ve been 35lb for guys and 25 pounds for ladies |
| Core Cashout 5:00 AMRAP 5 reverse crunches 10 hollow rocks |
| Extra Work 15 rounds of: :45 easy jog :45 @5k pace |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
