In Blog, Workout of the Day

“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” ―Muhammad Ali


Pre-Class Open Prep Training

EMOM 10: 1x Power Jerk [Build to Heavy]

E2MOM 12: 3x Power Jerks [@80% of Max]

Take 15:00 to Build to a 3-Rep Tempo Back Squat @4.1.x.1.

In-Class Session

Skill Prep:

Three sets of

 5-10 Pull-Ups + 3-6 HSPU

Workout of the Day

Three Sets for Time of

40x Wall Ball Shots [20/14lbs]

30x KBS [32/24kg; 24/16kg]

20x Pull-Ups

10x Strict HSPU (to 4/2″ Deficit) /SHSPU / Push-Ups

[Rest 3:00]

Post-Class Accessory Work

Three sets

10x Chinese Rows @2111

20-25x GHDSU

crofton crossfit

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