CROSSFIT

STRENGTH

DEADLIFT

1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Deadlift for load:
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

SUMO WARRIOR

EMOM x 16 MINUTES
MIN 1&2 – 35/28 Cal Bike
MIN 3 – 7 Sumo Deadlifts (275/185)|(185/135) + Max Up-Downs to a Target
MIN 4 – Rest

(Score is Total Reps of Up-Downs)

SPARK

STRENGTH

EVERY 2:30 x 3 SETS*
:30 Bike Sprint
+
2 Hang Muscle Clean
+
2 Hang Power Cleans
+
2 POWER CLEANS

*Start light and build each set.

-No Additional Rest b/t Sets-

(Score is Weight)

HOLD THE PHONE

EMOM x 4 MINUTES
30 Double Unders + 10 Sit-Ups*

*Option for Unbroken DU.

Immediately into …

EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 15 Hang Power Cleans (50’S/35’S)|(35’S/20’S)
MIN 3 – :45 Front Rack Hold

Immediately into …

EMOM x 4 MINUTES
30 Double Unders + 10 Sit-Ups*

*Option for Unbroken DU.

(No Measure)