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“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)