GENERAL FITNESS
“CV Primer”
Teams of two…
1-8-1 Reverse Burpee Relay
Players start at rig, run to wall, perform Rev. Burpees, run back to partner
8′ Cap
Then:
“100-Rep Challenge” – Triplet
100x DB Floor Press (50/25) in as few sets as possible
Every drop = 5x Strict Pull-ups
Right into..
100x Taters KBS (40/30) in as few sets as possible
Every drop = 15x Strict Push-ups
Right into…
100x BB Grip Roll-ups (45/35) in as few sets as possible
Every drop = 20x Split Jumps
Then:
Bulletproof Shoulders

 

 

STRENGTH
T-Spine Mobility
2×5 Weighted Dislocates
2×12 Low Pulley External Rotation
Then:
Strict Press Strength Ladder, variant
10x Strict Press + 5x Push Press
9x Strict Press + 5x Push Press
8x Strict Press + 5x Push Press
7x Strict Press + 5x Push Press
6x Strict Press + 5x Push Press
5x Strict Press + 3x Push Press
4x Strict Press + 3x Push Press
3x Strict Press + 3x Push Press
2x Strict Press + 3x Push Press
1x Strict Press + 3x Push Press
Increase load as reps decline
Between each set do 3-5x Wide-Grip Strict Pull-ups or 20-30s Wide-Grip Dead Hang
Then:
10x BB Biceps Curls (45/35) +
20x BB Grip Roll-ups
2–3 sets
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
EMOM x12
1. 50 Dubs
2. 30’HS Walk OR Kick-up Practice OR Donkey Kicks
3. 30 sec Superman Hold
Then:
Clean and Jerk Warm-up
5 sets, climbing
2x Hang Cleans + Jerk
Met Con:
3 Rounds for time:
10 Devils Press 50/35#
20 FC DB Reverse Lunges
Then:
Cool Down

 

 

PHOTOS