CROSSFIT

ROCKY IV

2 SETS
10 Tempo Deadlifts (225/155)|(155/105)|(30X1)
21 Hand Release Push-Ups
21 Russian KB Swings 53/35

-Rest 1:00 b/t Sets-

2 SETS
8 Tempo Deadlifts (275/185)|(185/135)|(20X1)
15 Plyo Push-Ups (hands come off the ground at the top) into 1:00 Push-Up Plank
21 Russian KB Swings

-Rest 1:00 b/t Sets-

2 SETS
6 Tempo Deadlifts (315/205)|(225/155)|(10X1)
9 Diamond Push-Ups into 1:00 Diamond Plank
21 Russian KB Swings

-Rest 1:00 b/t Sets-

(Score is Weight for Each Interval)

STRENGTH

EMOM x 5 MINUTES*
6 Dbl DB Strict Press

-Rest 1:00-

EMOM x 5 MINUTES
4 Dbl DB Push Press

-Rest 1:00-

EMOM x 5 MINUTES
3 Push Jerk

*Build to a Light-Moderate Strict Press. Build to a Moderate Heavy Push Press. Build to a Heavy Push Jerk.

(Score is Weight)

Week 4 of 8**

**The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.

LEAN ON ME

3 SETS
20 Jumping Lunges
15 Up-Downs Over the DB’s
10 S2OH (50’s/35’s, 35’s/20’s)

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)