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)