BUILD

PURPOSE:

 

WARMUP:

2 x30/30 DB Push Press (rest at top). Rest 1 Min/ Repeat.

 

STRENGTH: 

10 x 10 / 1 Min Rest

Strict Military Press + Pull Up  (Banded Pull Up or Ring Row)

Use Band Where necessary .

 

STRENGTH ACCESSORY

21/15/9. 15 Min TC

Barbell Push Press @95/65 + Renegade Row @ 2 x35/25lb DB ( 1 Push and 2 Pulls =  1Rep

Bonus buy out 50 x DB Lateral Raise

 

 

 

 

TRAIN

PURPOSE:

This cycle we will focus on improving overall strength endurance. Challenge yourself for the following weeks to get comfortable with slightly heavier weights. The goal is to be able to move at your same pace or faster while always increasing weight.

WARMUP:

2 Mins Per Station

1. P1: Mountain Climbers, P2: 5 Burpees (Rotate when P2 is done burpees)

2. P1: Reverse Lunge, P2: 6 Cuban Press (Rotate when P2 is done cuban Press)

3. P1: DB Bent over row, P2: 8/6 CalSKI (Rotate when P2 is done SKI)

MAIN EVENT: 

Partner Workout

“100’s”

Med Ball Sit ups

SA DB Clean and Press (L=1,L=2)

Knee to Elbows (Plank on hands – Touch right knee to right elbow + left knee to left elbow=1)

100 Pulls each on SKI erg (rotate Every 10)

SA OH DB Fwd Lunge (L + R=1)

Plank Pulls (L+R=1)

100 Sprawls

Divide the class into 1/3. Have group 1 start in the beginning, group 2 start in the middle, group 3 start at the end.

COMPETE

Upper Flow + Lower Flow

Hamstring Prep

A. Deadlift EASY @ 30X1; 5×5; rest 90sec

B (Option 1). Around the WORLD
EMOM x 30

6 Separate movements based around on 19.4

B (Option 2). CrossFit Open 19.4

LAUNCH

MECHANICS: 2 rounds
10 each
– Monster Walk each way
– Banded Jump Squat
– Ankle Banded Bicycle Kicks (10/10 each way)

+ Bike (while partner does banded sequence)

STRENGTH: 4×8
30s rest between
Chair Squat
Hanging Leg Raise (weighted)
* Same weight across (+ 2/3 Warm Up sets to establish weight)

CONDITIONING
3 sets of MAX EFFORT
90s-2min rest between

Jumping Pull Ups
Heavy DB Thrusters