WOD

WOD

Workout

3 ROUNDS FOR TIME
20 Sumo DL High Pull (115/75)|(95/65)
20 Push Press
800m Run

Finisher

“BEACH BODY ABS”

2 SETS
10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold

8AM Bootcamp

9AM Crossfit

WOD

Workout

ON A 25:00 RUNNING CLOCK…
25 Burpee Box Step-Over (24/20)
50 Cal Bike
100m Walking Lunge
200 Double Unders
200m KB Farmer Carry (70/53)|(53/35)
Then…
Max Cal Row in Remaining Time

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Flow Stretching

WOD

Strength/Skill

EXTENDED WARM-UP
EMOM x 6 MINUTES*
MIN 1 – HSPU Strict Skill Development
MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.

Workout

4 ROUNDS FOR QUALITY*
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

-16:00 Time Cap-

WOD

Workout

FOR TIME
1 Mile Run

into…

50-40-30
Pull-up
Push-up*

*Hand Release Optional

-20:00 Hard Cap-

WOD

Strength/Skill

SNATCH COMPLEX
EVERY 2:00 FOR 8 SETS
1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

EMOM x 12 MINUTES*
MIN 1 – :45 Max Power Snatch (95/65)|(65/45)
MIN 2 – :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.