Monday
Dynamic Range of Motion
Hollow/Arch on Bar
Rollovers
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
4X5 Pause Front Squats @ 70-80% (STRICT 3 second pause in the bottom at absolute bottom depth, NO BOUNCE)

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Bodyweight Skill (7 Minutes)
Shoulder Raises
L-Sit Hold

Conditioning (18 minutes)
Against a 2 Minute Clock:
Run 200m.
1 set max effort strict pull ups
Max effort target burpees in time remaining
Rest 2 minutes. Repeat for a total of 4 rounds.

*If you’re on banded pull ups perform 5 strict pull ups before burpees.

Tuesday
Dynamic Range of Motion
Kneeling Hip Flexor/Hamstring Stretch
Hollow/Arch on Bar
Cossack Stretch

Barbell Skill (15 Minutes)
CrossFit
15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

Strength & Conditioning
A) Romanian Deadlift 3 x 10, rest 45 seconds
B) Single Arm Press 3 x 8, rest 45 seconds

Midline Skill (10 Minutes)
Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

Conditioning (15 Minutes)
100 Double Unders/Single Unders
30-20-10
Pistols/Goblet Squats
Kettlebell Swings 32Kg/24Kg
100 Double Unders

Compare to May 19th

Wednesday
Dynamic Range of Motion
Hollow/Arch on Bar
Dog Up/Dog Down
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Bodyweight Skill (10 Minutes)
Strict Handstand Push Ups*/Dips/Push UPs
Weighted Chin Ups

*If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

Conditioning
CrossFit
3 Rounds of:
Run 400m
21 Wall Balls
15 Power Snatches 35Kg/20Kg

Strength & Conditioning
3 Rounds of:
Run 400m
30 Wall Balls

Compare to May 12th

Friday
Dynamic Range of Motion
Cossack Stretch
Kneeling Hip Flexor/Hamstring Stretch
Dog Up/Dog Down

Bodyweight Skill (10 Minutes)
Strict Muscle Ups

Barbell Skill (15 Minutes)
Max 3 Position Clean (Floor, Hang, Power Position) + 1 Jerk (after Clean complex) – then 1X1@95%, 1X1@90%

Strength & Conditioning
A) Bench Press 3 x 5, rest 45 seconds
B) Dumbbell Pendlay Row 3 x 8 each arm, rest 45 seconds

Conditioning (15 Minutes)
CrossFit
“Fran”
21-15-9
Thrusters 45Kg/30Kg
Pull Ups

Strength & Conditioning
21-15-9
Dumbbell Thrusters
Ring Rows

Saturday
Dynamic Range of Motion
Snatch Warm Up

Barbell Skill
CrossFit
1) 12 Minutes to establish a 1RM Power Snatch
2) 12 Minutes to establish a 3RM Front Squat

Strength & Conditioning
1) 12 Minutes to Establish a 3RM Push Press
2) 12 Minutes to Establish a 3RM Front Squat

Conditioning
AMRAP 12
7 Deadlifts 140Kg/90Kg
7 Strict Handstand Push Ups

Strength & Conditioning
AMRAP 12
7 Kettlebell Snatches Each Arm
7 Kettlebell Strict Presses Each Arm