CrossFit

KB Warm Up Beginner Level

3 Rounds

5 KB Deadlifts

5 KB Dead Cleans (per arm)

5 One-armed KB Swings (per arm)

5 KB High Pulls (per arm)

Then 2 Rounds

5 KB Push Presses (per arm)

5 KB Front Squats (per arm)

5 KB Racked Lunges (per arm)

 

Strength WOD

Front Squats

3@60%

3@70

(80×1 85×1 90×1) x 2

Not cleared? Do 5 x 5, working to a heavy set

**Cap: 18 min**

 

WOD

10 Min AMRAP

5 Deadlifts (275/185)

20 Sit Ups

 

Scaling/Notes

Rx+ 315/225

Adv. 225/155

Int. 185/135

Beg. 155/115

Nov. 135/95

Intensity

Warm Up

3 Rounds

150 M Run

5 Dive Bomber Pushups

10 Lunges

5 Pushups

 

WOD 1

3 x 10 (per leg) Weighted Bulgarian Split Squat

Superset with 3 x 10 Bent Over Row

 

WOD 2

1000 m Row

and –

10-9-8-7-6-5-4-3-2-1

KB Deadlifts (40/32)

Jumping Squats

Partition the rowing however you’d like, as long as you row a total of 1,000m during this workout

 

Ca$hout

3 Rounds for Quality

2 Reps per Arm

1 Rep = 1 Turkish Get-up, 1 Windmill, 1 KB Press, 1 Turkish Get-down (24/16)