A) Back squat cluster
– 5.5.5.5 x 3 sets
*Rest 30 sec between clusters and 3 minutes after each set.
*Start moderate and build if able.
B) 3 sets for efficiency:
– 45-60 sec overhead earthquake bar hold
– 2 laps suitcase carry (1 side/lap)
– 6-8 L-sit supinated pull-ups
– 12-15 kneeling pallof presses/ side (green band)
A) E3MOM x 15 min (5 sets):
– push press x 3 reps
Goal is to be 3-5% heavier than 11/4 for all sets.
B) E3MOM x 12-18 min (4-6 sets)
– Row 250/200m
– 5 burpee box jump overs (24/20”)
– 10 push press (115/75)
*Keep intensity at 90-95%.
A) E2MOM x 12 min (6 sets):
– 2 position snatch
(hang, 2” below knee)
*Pause 1 sec in each position before initiating snatch.
*Keep weight light to moderately heavy and work on positioning.
B) 8 minute AMRAP:
– 6 front squats (185/125, 155/105, 135/95, 115/75)
– 30 double unders (60 single unders)
C) 3 rounds for efficiency:
– 8 supinated grip Romanian deadlifts @ 30X1
– 10 ring rows @ 30X1
Rest as needed
*Perform RDLs at 40-50% max DL
*Get as horizontal as possible on rows
A) 8 minutes to build to a heavy:
– power clean + 2 split jerks
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) 3 rounds for time:
– 400m run
– 8 ground to overhead (135/95)
– 12 toes to bar
– 16 wallballs (20/14)
*Workout subject to alteration dependent on class size.
A) EMOM x 5 min (5 sets):
– Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
R60S, then…
E2MOM x 6 min (3 sets):
– Front Squat
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
*Stop when you hit today’s 1RM.
B) “Fran”
21-15-9 reps for time:
– thrusters (95/65)
– pull-ups
C) 3 rounds for efficiency:
– 20-30 sec side plank / side
– 15-20 bent over reverse flys (2.5-5/hand)
8am CrossFit Endurance
A) E2MOM x 10 min (5 sets)
– 5 x back squat @ 32X1
*Last time doing this. Go 5-10 lbs heavier than 10/28 if able.
B) 3 sets for efficiency:
– 30-45 sec overhead earthquake bar hold
– 1 lap suitcase carry w/ 3 suitcase deadlifts/ tape line
– 6-8 L-sit supinated pull-ups
– 15-20 bent over reverse flys (2.5-5lbs/hand)
– 12-15 standing pallof presses/ side (green band)
A) 4 sets:
– 6 good mornings @ 3011
– R30S
– 8-10 BB bent over rows/ side @ 2011
– R30S
– 8 TGUP sit-ups/side (heavy)
– R90S
B) EMOM x 12-20 min (6-10 sets):
E: Row 12/9 cal
O: 2-3 wall walk from push-up
*Row 15/12 cal if able
*Wall walks should be to a nose and toes position