CROSSFIT

STRENGTH

8-6-4-6-4-2*
Overhead Squats

*Start Moderate and build to Heavy. The second wave should be heavier than the first.

(Score is Weight)

Week 2 of 5
Strength | Wave-Loading Cycle

WORKOUT

FOR TIME
30 Overhead Squats (95/65)
50/40 Cal Bike
30 Overhead Squats

(Score is Time)

SPARK

PUMP

EMOM x12 MINUTES
MIN 1 – :45 Max Push Ups (floor or incline)
MIN 2 – 6/6 Kneeling strict press
MIN 3 – :45 Plank

(No Measure)

WORKOUT

2 SETS
ON A 10:00 CLOCK…
60 Single DB Box Step-Ups (hold above waist)
50/100 Double/Single Unders
40 KB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time

-Rest 2:00 b/t sets-

(Score is Weight)

FINISHER

5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

(No Measure)