“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”- Greg Glassman, Founder of CrossFit
A. Four sets of:
Bulgarian Goat Bag Swings x 15 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg @ 2011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
Rest 45 seconds
B. Two sets of:
Row 500 Meters
Rest 5 minutes
A. Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
B. Two sets for times of:
Row 500 Meters
Rest 5 minutes
A. Every minute, on the minute, for 15 minutes:
Minute 1 – 4-6 Strict Handstand Push-Ups to 6″/4″ Deficit
Minute 2 – 12 Toes-to-Bar
Minute 3 – 30 Double Unders + 10 Overhead Squats (95/65 lbs)
B. Box Squat
*Set 1 – 5 reps @ 60% of last week’s 1-RM Box Squat
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Sets 6-8 rep – 1 rep @ 90% or more
Rest 2 minutes between sets.
Followed by…
Every 2 Minutes, for 6 Minutes (3 sets) of:
Tempo Back Squat x 5 reps @ 42X1
*Aim to increase load by 2-3% on last week.
C. For time:
21 Calories of Assault Bike
21 Chest-to-Bar Pull-Ups
15 Front Squats (185/135 lbs)
15 Burpees Over the Barbell
9 Power Cleans (185/135 lbs)
9 Muscle-Ups
D. One set of:
300 Meter Sandbag Carry (80-120 lbs) (no stopping)