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

Barbell Skill (20 Minutes)
CrossFit
4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

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

Conditioning (Local Muscular Endurance Development/Speed Work)
CrossFit
EMOM ALAP 10
3/2 Unbroken Muscle Ups
3 Touch & Go Power Snatches 60Kg/40Kg
-straight into-
AMRAP 5
30 Double Unders
10 Burpees

Strength & Conditioning
EMOM ALAP 10
5 Ring Hand Kettlebell Snatches
5 Left Hand Kettlebell Snatches
-straight into-
AMRAP 5
30 Single Unders
8 Burpees

Compare to April 1st

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

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

Bodyweight Skill (10 Minutes)
CrossFit: Strict Muscle Ups
Strength & Conditioning: Weighted Pull Ups

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

Conditioning (Aerobic Development – 20 Minutes)
4 Rounds of:
Run 400m
25 Lunges

Compare to June 14th

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)

Conditioning (Muscular Endurance – 15 minutes)
10,9,8,7,6,5,4,3,2,1
Strict Handstand Push Ups/Dips/Push Ups
Kettlebell Swings (32/34Kg)

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

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

Barbell Skill (15 Minutes)
3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

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

Bodyweight Skill (10 Minutes)
CrossFit
“Strict” Kipping Pull Ups
Handstand Walks

Strength & Conditioning
Strict Chin Ups

Conditioning (Redline – 15 Minutes)
Run 400m
21 Wall Balls
21 Ring Rows
15 Wall Balls
15 Ring Rows
9 Wall Balls
9 Ring Rows
Run 400m

Saturday
Barbell Skill

CrossFit
1) 12 Minutes to establish a 1RM Power Clean
2) 12 Minutes to establish a 3RM Front Squat

Strength & Conditioning
1) 12 Minutes to Establish a 5RM Push Press
2) 12 Minutes to Establish a 5RM Front Squat

Conditioning (Pacing – 14 Minutes)
7 Rounds
1 Minute Max Effort Burpees
1 Minute Rest