In Blog, Workout of the Day

Big congrats on all the hard work this week! Remember testing next week so expect CF total, Fran.. etc! Also have a coaches meet today to work on this competitors template together. Anyone interested (or currently following) needs to send me email at Garrett@croftoncrossfit.com ! Your numbers will help decide what needs work.




A. Pull-up 5×3

B. Back Squat 3×5



A. Pull-up @30X1;

B. Back Squat 8 sets @ 80% max

C. Bent over row 5×6-8 @41X1



Back Squat Heavy 3




3 Front Squat 135/95#

3 Push Press 135/95#

3 Thruster 135/95#

30 Double Unders



BASIC: Try to keep about same weight for a 5 sets of 3 reps for pull-ups. Chin must go inside bar

COMPETITOR: Go off numbers from last week and add more, even if you get less reps

WOD: Should be a pretty heavy barbell but just enough to get you to do barbell complex without dropping. Add weight if needed.


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