GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 7x KB Headcutters (53/35)
2. 2x TGU (same KBs)
Then:
Teams of 2, against a 40′ clock:
“You Go, I Go” (per exercise)
250m Run (sub 12/8 Calorie Assault Bike)
8x DB Man-Makers (50/30)
3 rounds
Then:
16x Box Jumps (30″/24″)
16x (10 ea) 1-Arm DB OHS (50/30)
3 rounds
Then:
P1 20x Sit-ups
P2 KB Rack Hold for duration of Sit-ups (2×40/25)
3 rounds each
30′ Cap
Then:
Fall Down

 

 

STRENGTH
2×12 Arrested Supermans
10/10 Hip Airplanes
Then:
Work up to a very challenging 3-Rep Dead Stop Sumo Deadlift (should not be able to do 5 consecutive reps)
Then, using that load…
1-1-1-1-1 Deadlift Cluster Sets
Rest 15-20s between REPS
This is one set, do 3
Rest 3-5 minutes after each set
Then:
“Holy Trinity,” variant
Against a 15′ clock…
Max reps DB Strict Press, Strict Pull-ups (any grip), Strict Push-ups
Tally combined reps = score
Elite = >200 reps
Then:
Cool Down

 

 

CROSSFIT
Cross Open Workout 20.5

 

 

PHOTOS