Strength/Skill
EMOM x 10 MINUTES
MIN 1 – 2 Strict Muscle-Up or 5 False Grip Ring Pull-ups
MIN 2 – :45 Double Under or Triple Under Attempts
Workout
FOR TIME
50 Walking Lunges
50 Knee to Elbow
100 Double Unders
5 Muscle-Ups
40 Walking Lunges
40 Knee to Elbow
80 Double Unders
10 Muscle-Ups
30 Walking Lunges
30 Knee to Elbow
60 Double Unders
15 Muscle Ups
25:00 Hard Cap
Open Gym 10am to Noon
Strength/Skill
EMOM x 8 MINUTES
MIN 1 – :45 HS Hold or 5 HSPU Negatives
MIN 2 – :45 Max Air Squat
Workout
PARTNER WORKOUT
TEAMS OF 2…
AMRAP x 15 MINUTES
P1…COMPLETE 1 ROUND
5 HSPU
10 Slam Balls (30/20)
15 Sit-ups
P2…PERFORM
Max Back Squat (155/105)|(135/95)
*P1 Completes a full round while P2 performs max reps of Back Squat. Once P1 finishes the round, switch. Score is the total number of Back Squats.
8AM Bootcamp
9AM CrossFit
Workout
3 ROUNDS FOR TIME
40 KB Swings (53/35)|(35/26)
40 Box Jumps (24/20)
40 Hand Release Push-ups
400m Run
Strength/Skill
ON A 20:00 RUNNING CLOCK…
Establish 1RM Clean & Jerk
Workout
FOR TIME
30 Wall Ball (20/14)
5 Power Clean (185/125)|(155/105)
20 Wall Ball
5 Power Clean
10 Wall Ball
5 Power Clean
Workout
3 SETS FOR MAX REPS
2:00 DB Push Press (50/35)|(35/25)
-Rest :30-
2:00 Double Under
-Rest :30-
2:00 KB Goblet Lunge (70/53)|(53/35)
-Rest :30-
Cool Down
8:00-10:00 GROUP MOBILITY
*Focus first half of the session opening up calves on horn of the KB. In second half, have the athletes spend time opening the lats on horn of the KB.
