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)