MOBILITY & WARM UP
On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
build in 10 min first attempt
Sets 1 & 2
3 Push Jerks + 3 Split Jerks
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk
CONDITIONING
“JERK COMPLEX”
Every 3 min for 6 rounds
2 Push Jerk + 1 Split Jerk
MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Push Up –
3 Sets:
0:20 Push-ups
0:40 Rest
10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press
CONDITIONING
“HEAVY DAY FLOOR PRESS“
Every 3 min x 7 rounds
5-5-5-3-3-2-2
Floor Press 8.5/10 RPE
AFAP Max Close Grip Push Ups
MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 30.06.22
MOBILITY & WARM UP
AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
MOBILITY & SKILLS WORK
Front Squat
FRONT SQUAT LOADING in 12 min
1 Set
10 Front Squats (barbell)
3 Sets
5 Front Squats (increasing load)
3 Sets
3 Front Squats (increasing load)
CONDITIONING
“FRONT SQUAT”
9 Sets For Load:
Front Squat
5-5-3-3-2-1-1-1-1
Beginner Option:
Front squat 3-3-3-3-3-3-3
MOBILITY & WARM UP
EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
8:00 to take 5-6 sets of 5 reps building up to a
starting workout weight
CONDITIONING
“SUMO DEADLIFT HIGH PULL”
5 Sets For Load:
5 Sumo Deadlift High Pull
Rest 2 minutes
COOL DOWN & SKILL WORK
EMOM 9
:20 Hanging L-Sit
5 Strict Chin Ups
5 Sott Press (Empty Barbell)
MOBILITY & WARM UP
AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
MOBILITY & SKILLS WORK
Squat Therapy – Overhead Squat
7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“OVERHEAD SQUAT”
Every 3 min per 27 min
5-5-5-3-3-2-1-1-1
Beginner Option:
Overhead squat 3-3-3-3-3-3-3
MOBILITY & WARM UP
EMOM 3′
:30 Mountain Climbers
:30 Arm Circles
Into
EMOM 3′
:30 Single Unders
:30 Alternate Lunges
Then
On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
SKILLS & SPECIFIC WARM UP
Back Squat
BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, weight to start workout
CONDITIONING
“HEAVY DAY BACK SQUAT”*
8 Sets For Load every 3 min
Back Squat
5-5-3-3-2-1-1-1
Beginner Option:
Back Squat 3-3-3-3-3-3-3
compare to 12.09.22
MOBILITY & WARM UP
EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
8:00 to take 5-6 sets of 5 reps building up to a
starting workout weight
CONDITIONING
“DEADLIFT”
5 Sets For Load:
5 Deadlift
Rest 2 minutes
COOL DOWN & SKILL WORK
3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips
MOBILITY & WARM UP
AMRAP 10:
5 Alternating Ring Rows With Partner
5 Synchro Up-Downs With Partner
5 Synchro DB Deadlifts /Arms
5 Synchro Sit-ups
MOBILITY & SKILLS
Pull Up ( Strict – Kipping )
4 Sets:
3 Unbroken Pull-ups / Partner
3 Unbroken Single-Arm KB Swings / Partner
3 Unbroken Snatches / Partner
Farmer Carry Test:
• Each partner carries one of their workout DBs for an unbroken
100m.
CONDITIONING
“NICKMAN”*
10 Rounds For Time w/ a Partner:
200m Unbroken DB Farmer Carry #22.5/15 Change Hand every 50 mt
10 Weighted Pull-ups #15/10
20 Alternating DB Power Snatches #22.5/15
Alternate work and rest with a partner.
Time cap 30′
*compare to 28.03.22
MOBILITY & WARM UP
AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)
MOBILITY & SKILLS WORK
Shoulder Press
7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“SHOULDER PRESS”
7 Sets For Load:
3 Shoulder Press
Then:
BRING SALLY UP PULL UPS
