CROSSFIT

STRENGTH

Push Press for load:
#1: 1 rep

WORKOUT

4 ROUNDS FOR TIME
21 Box Jump Overs (24/20)
15 Ring Dips
9 Shoulder to Overhead*

*RPE 6-7 roughly 60-70% of 1-Rep PP.

(Score is Time)

EXTRA

CONDITIONING (ALL)

4 SETS*
400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH (ALL)

EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats

*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

SPARK

PUMP

5 SETS ON A 10:00 CLOCK…
6 Heavy Deadlift
20 Single DB Hollow Flutter Kicks

(Score is Weight)

WORKOUT

2:00 X 8 sets
200m Run
Max Lunges in Remaining Time

:30 Rest b/t Sets-

(Score is Reps)

FINISHER

5 SETS
:30 Bicycle Crunches
:30 Glute Bridge Hold

(No Measure)