CrossFit and Personal Training

• 2 min row/bike

3 Rounds:

• 5 lunges
• 10 banded good mornings
• 5 scap push ups
• 10 burpees

• On the 0:00… 5 Deadlifts + 50% of Estimated Max Strict HSPU
• On the 1:30… 4 Deadlifts + 40% of Estimated Max Strict HSPU
• On the 3:00… 3 Deadlifts + 30% of Estimated Max Strict HSPU
• On the 4:30… 2 Deadlifts + 20% of Estimated Max Strict HSPU
• On the 6:00… 1 Deadlift + Max Strict HSPU

**On the deadlift, start at manageable loading, yet a challenging weight. All sets leading to our heavy single for the day should be manageable enough to complete as “touch and go” sets.

EMOM for 5 Rounds:

• Min 1: 7 Unbroken Deadlifts* (225/155)
• Min 2: 4 – 20m Shuttle Sprint**
• Min 3: 7/5 Calorie Row
• Min 4: Rest

* Each set of deadlifts “must” be unbroken. Let’s choose a loading we are confident we could lift for 21+ repetitions, when rested.

** shuttle runs are to be inside

• 3 Sets of 10: DB Front Raises
• 3 Sets of 20: Banded Pull-Aparts
• 3 Sets of 10: Kneeling landmine presses – per arm

e) GYMNASTICS ACCESSORY:

• Every 30 seconds, for 3 minutes (3 sets) of: Handstand Marching on Box x 20 reps

Followed by. . .

Option 1 –

• One set of: Kick-Up to Handstand on Wall practice x 2 minutes (rest as needed)

Option 2 –

• One set of: Wall-Facing Handstand Marching x 2 minutes (rest as needed)

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs