CROSSFIT

MONDAY
Back Squat Strength Volume + Heavy Couplet

A. Back Squat – (W/U 10/8) 5, 5, 5+; rest 2-3 minutes
*same weight across
**aim for 8-10 reps on the last set, leaving 2 reps in reserve

+

7 minute AMRAP
3 Power Cleans (100/70)
5 Box Jump-step down (30/24)

—

TUESDAY
Hip Extension Structural Balance + Grip Endurance Metcon

Every 3 minutes for 15 minutes
10-15 Dumbbell Pull Over w/ Bridge @2111
15-25 Banded Good Mornings

+

5RFT
12 Dumbbell Reverse Lunges (22/15/hand)
10 T2B

*10 minute cap

—

WEDNESDAY
Third Pull Complex + 11.1 and 14.1 SDHP

A. Muscle Clean + Tall Clean – Every 2 minutes for 10 minutes: 3+3
*technical and speed focus

Adjustments:
Muscle Clean > Hang Muscle Clean
Tall Clean > High Hang Squat Clean > High Hang Power Clean

+

10 minute AMRAP
15 SDHP (35/25)
35 Double Unders

—

THURSDAY
Strict Pull-up Strength + Power Intervals

A. Strict Pull-up or Strict Pull-up Negatives – 5×5; rest 2 minutes

+

Every 3 minutes for 18 minutes (6 sets)
90-sec AMRAP
12 Burpee-to-target (6″)
AMRAP Calorie Assault Bike

FRIDAY
HSPU Volume Accumulation + 19.1

10 minute EMOM
3-5 Strict Handstand Push-up
20-sec Hollow Rocks

or

10 minute EMOM
4-8 Pike Box HSPU
20-sec Bent Hollow Hold

+

15 minute AMRAP
19 Wallball (9/6)
19 Calorie Row/Assault Bike

SATURDAY
Fun group workout

For Time
30-20-10
Calorie Assault Bike
Kettlebell Swings (24/16)
-into-
30-20-10
Box Jump-step down (24/20)
Push-ups
-into-
30-20-10
Goblet Squats (24/26)
Sit-ups

---

GPP

MONDAY
Lower Body + Dumbell Conditioning

Dual Db/Kb Front Rack Squat
(10 – 8) 8 – 8 – 8*, 21×1

+

AMRAP 7 min
8 Dumbell Power Clean 22.5/15
10 Burpees no push ups Broad Jump

rest 2 min

AMRAP 7 min
10 Db reverse Lunges 22.5/15
150 mt Row

—

TUESDAY
Upper Body Pull Strrength + For quality Workout

EMOM 12/15
. 5 Strict Pull Ups
. 40 sec Weighted Super Man
. 40 sec Weighted Hollow Hold / hollow / tuck
. rest

+

5 Rounds for Time o Quality
12 Deck Squat o Rolling Pistols
10 Ring Row
8 Kb Push Press

—

WEDNESDAY
Long Amrap – Aerobic Endurance

20 minute AMRAP @ aerobic pace
21 Box Jump Step Down
18 Cals Row / Bike
15 Russian Swing
12 Sit Up

+

4 rounds
10 Hollow Rock
20 Pike Leg Lift Over
30 Russian Twist

—

THURSDAY
Functional Body Building + Intervals

4-5 Sets
10 Renegade Row
10-12 Ground Knee to Elbow
10-15 Plate o Banded Curl

+

Every 3 min x 5
200 mt run
30 Double Unders
20 Sprinter Mountain Climbers

FRIDAY
Shoulder Strng

4 sets:
10 Half Kneeling Landmine Press
10 Standing Kb/Plate Pull Over

+

For Time
10-1
Alternating Hang Dumbbell Snatch
Dumbell Box Step Up