In Blog, Workout of the Day

“There is only one corner of the universe you can be certain of improving, and that’s your own self.” –Aldous Huxley


Pre-Class Open Prep Strength Training

A. E2MOM 18: Build to Heavy

1x Pause Front Squat @33X1 + 2x Front Squats

B. EMOM 10: 1x Hang Clean + 1x Clean

C. For Time:

9x Power Cleans [Heavy 225/145, 185/125]

12x Power Cleans [185/125, 155/105]

16x Power Cleans [135/95, 115/75]

25x Power Cleans [95/65, 75/55]

In-Class Session

Workout of the Day

Every 20:00 for 2 sets

60/45x Calorie Row

60/45x Wall Ball Shots [20/14#]

40/30x KettleBell Swings [32/24kg]

40/30x Pull-Ups (Assisted) or Ring Rows

20/15x Burpees [Strict HSPU for Athlete]

20/15x Kipping HSPU or Push-Ups

Post-Class Accessory Work

4 sets of…

30 ” L-Sit

30x V-Ups

30x Hollow Hold

 crofton crossfit

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