CROSSFIT
STRNEGTH
1.) Bench Press for load:
5-5-5-5 (21X1)*
2.) ON A 1:00 RUNNING CLOCK…
Max Reps Bench Press (Athlete Choice, Light-Mod)*
*Goal should be 15-20 Reps.
(Score is Weight)
BIRTHDAY BASH
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike*, 16/14 Cal Row
MIN 2 – 20 Ring Rows
MIN 3 – :50 Max Push Press (75/55)|(65/45)
*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.
(Score is Total Reps of Push Press)
SPARK
STRENGTH
3 SETS
15 Hollow Banded Lat Pulldowns
5 Pause Kip Swings*
15 DB Bench Pullovers
-Rest as Needed b/t Sets-
*1 Rep = :01 Pause in Hollow Position + :01 Pause in Arch Position.
Week 2 of 4
(No Measure)
TWO FOR THE MONEY
EMOM x 15 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 & 3 – Max Cal Row
(Score is Total Cals)