GENERAL FITNESS
“CV Primer”
42-36-30-24-20 Step-up Hops @ 24/20″ + 30s L-Hang or Dead Hang
Then:
12x DB Deadlifts (2×70/50) +
2-20 Push-up +
2-20 Split Jumps +
Rd 1 looks like 12x Deadlifts + 2x Push-ups + 2x Split Jumps
Rd 2 looks like 12x KB Deadlift + 4x Push-ups + 4x Split Jumps
Rd 3 looks like 12x KB Deadlift + 6x Push-ups + 6x Split Jumps
Final round looks like 12x KB Deadlifts + 20x Push-ups + 20x Split Jumps
22′ Cap
Then:
40′ 1-Arm Waiters Carry, L +
40′ 1-Arm Waites Carry, R
3 sets, climbing to AHAP
Then:
Cool Down

 

 

STRENGTH
“Leg Primer”
10-1 Bulgarian Split Squats (elevate back foot onto bench). Stay upright back knee to the floor.
10 reps L + 10 reps R
9 reps L + 9 reps R
8 reps L + 8 reps R, etc.
Continue to 1 rep L + 1 rep R
Then:
5×5 Axle Deadlift (variable grip), across
Rest as needed between sets
Then:
“Death by” Double KB Front Squat
1st min = 1 Squat
2nd min = 2 Squats
3rd min = 3 Squats, etc.
Continue to 10 minutes
Males use 2×53, Females 2×35
Then:
3×15 DB Reverse Flyes
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk Warm-up
Then:
5 sets: Power Clean + Paused Dip + Dip and Drive + Push Press + Split Jerk
20 minutes
Then:
20 min AMRAP
1x Deadlift 315/215 (Sassy: 365/245
3x Strict HSPUs
5x Box Jumps 30/24”
Then:
Cool Down

 

 

PHOTOS