GENERAL FITNESS
“Mid-Line Primer”
2x (1-6) KB Rack Hold Box Step-ups (40/25, 24″/20)
Hold KBs in rack position throughout entire set
Rest as needed between sets
Then:
Against a 30 minute clock:
Station 1 – EMOM x 5: 3-5x DB Curtis P’s (50/30)
Station 2 – EMOM x 5: 5-7x “Bastards”
Station 3 – EMOM x 5: 15x Sit-ups
Station 4 – EMOM x 5: 30s Dead Hang
Station 5 – EMOM x 5: 30s Assault Bike Interval
Station 6 – EMOM x 5: 8-10x Sandbag Squats, AHAP
Then:
Cool Down

 

 

STRENGTH
Box Stretch
3×6 ea. 1-Arm, 1-Leg KB Deadlifts (opposite loading)
3×6 Kang Squats, light
Monster Walks
Then:
Work up to a challenging 5-rep Back Squat (use a load that you can go ATG with)
Then, with that load…
EMOM x 10
3x Back Squat
Rest fully
Increase load 5-10%
EMOM x 10
1x Back Squat
Then:
10x DB Z-Press, AHAP +
60s Arch Plank on Box
3 sets
Then:
Cool Down

 

 

CROSSFIT
In teams of 2…
45 min cap
1000m Row
100 Wall Balls
100 Pull-ups
50 Snatches 155/105#
300 Dubs
50 Clean and Jerks 155/105#
100 T2B
100 Wall Balls
1000m Row
Then:
Cool Down

 

 

PHOTOS