CROSSFIT

MONDAY
Deadlift Intensity + Gymnastics and Aerobic Intervals

A. Paused Deadlift – 5×3; rest 2 minutes
*pause below knee on each rep
**reset each rep on the floor, no TNG
or
5×5 for beginners or those that need to develop their deadlift technique
+
Every 6 minutes for 18 minutes
10-15 Kipping Handstand Push-up
30/20 Calorie Row
10-15 T2B

TUESDAY
Structural Upper and Lower + Power Cleans and Box Jumps

12 minute EMOM
1 – 10 Dbl Kettlebell FR Walking Lunges, alt
2 – 12-16 See-saw Row, alt
3 – 30-sec Weighted Side Plank/side
*scale weighted side plank for regular side plank
+
5RFT
10 Power Cleans (70/50)
15 Box Jump-step down (24/20)
*12 minute cap

WEDNESDAY
Dynamic Barbell + Partner Double Fran

A. Thruster – 10 minute EMOM: 3 reps
*pause overhead for one second and focus on cycling efficiency
+
Partner Workout
For Time
21 Dumbbell Thrusters (Partner A)
21 Pull-ups (Parnter B)
15 Dumbbell Thrusters (Partner A)
15 Pull-ups (Parnter B)
9 Dumbbell Thrusters (Partner A)
9 Pull-ups (Parnter B)
-into-
45 Dumbbell Thrusters*
45 Pull-ups*
10 min cap time

THURSDAY
Chest-to-bar and Handstand Strength + Aerobic Power Couplet

A. Deficit Strict Handstand Push-up – 5×3-5; rest as needed
B. Assisted False Grip Strict Pull-up – 3xMAX; rest as needed
+
10 minute AMRAP
5, 10, 15…etc
Double Unders
Calorie Row

FRIDAY
Snatch Technique + Chipper Gripper Grinder

A. Tall Snatch – 3×5; rest 60-sec
*start each rep on their toes, work with a very light weight
B. Snatch Lift Off + Power Snatch + Overhead Squat – Every 90-sec x 10: 1+1+1
*focus on speed and positions
+
For Time
50 Dumbbell Power Snatch, alt (22/15)
25 Dumbbell Box Step Overs (22/15)
50 Burpees
25 Dumbbell Box Step Overs (22/15)
*10 minute cap
**only one dumbbell on the step overs, hold any style

SATURDAY
Rowing Cindy Intervals

Every 90-sec for 24 minutes (16 sets)
5 Kipping Pull-ups
10 Push-ups
15 Air Squats
AMRAP Calorie Row in reaming time

GPP

MONDAY
Shoulder Strength and Stability + Muscular endurance

A1.
Seated Arnold Press 4 x 10
A2.
Quadruped Shoulder Tap 4 x 10-16 (5/5 o 8/8)
+
Emom 10
8-12 Hands Off Push ups with perfect form
12 Suitcase Dumbell Reverse Lunges
+
Amrap 10
10 db Box Step Up
10 Single Arm Db hang Clean and Jerk each side

TUESDAY
Lower Body Pull Strength + Lower Body Conditioning

Every 3 min x 5
6 Dual Kb Sumo Deadlift
20 sec Hollow Rock o 40 sec hold
+
In 9 min
5 Rounds for Time
15 Russian Swing
10 Cal Row-Bike
+
5 Rounds
15 Goblet Squat
10 Down Up

WEDNESDAY
Structural Strength + Row and Body Weight Conditioning

Every 2 minute x 5
5 Single Arm Turkish Sit Up + 5/8 Single Arm Glute Bridge Floor Press

A.
Emom 10 min
Row @75 %
rest

rest 3 min

B.
Amrap 10 min
1 in Off 1 min On
3-5 Push Ups 10 Sprinter Mountain Climbers 5 Broad Jump

THURSDAY
Midline Strength

Every 2 minutes x 5
10 Renegade Row (no push ups – 5/5)
10 Tuck Up Sit Up
+
Amrap 12 min
5 Db Burpees
5 Db Hang Devil Press
10 Box Jump Step Down

FRIDAY
Total Body Kb Complex + Aerobic Endurance

Every 90 sec x 5
10 Kb Curl + Halo + Goblet Squat
10 Kb Drag

rest 3 min

Amrap 20 min
200 mt run o 40 sec Row-Bike
20 Kettlebell Push Press (10/10)
30 Medball Deadlift
40 sec Hollow Rock o Hold