Daily Workout

10-min Warm-Up

For Time (20 min cap) – CrossFit.Com Workout

• 1 min L Sit (accumulated time)
• 30 Shoulder-to-overhead (135/95)
• 1 min Hang (from pull-up bar)
• 20 Shoulder-to-overhead
• 1 min Hang
• 10 Shoulder-to-overhead
• 1 min L Sit

Basketball

10-min Warm-Up

• Run

You pick the pace or intervals.
If you do intervals, stay in motion by jogging or walking during the recovery periods.

Squat

Thoracic Development (Overhead Position)

• 5 x 5 Bottom Up Overhead Squats (Pick a weight that is easy to control)

Front Squat

• 2 x 5 Bar Only
• 1 x 5
• 1 x 3
• 1 x 2
• 5 x 3 Workset

5 Rds Back Strengthing

• 12 x Reverse Hyper (50% of Max Back Squat)
• 12 x Seated Cable Row (As heavy as you can go and complete the set)

10-min ALT EMOM

• Odd MInute: 10 burpees
• Even Minutes: 6 burpees

10-min Set-up/Warm-up

20 min I go U go

• 10 cal ski Erg or Rower
• 8 deadlifts 185/115
• 2 wall walks

15-min Warm-up

3 Rounds (not for time)

• 4:00 min Run or C2 Bike
• 50 Sit-ups
• 50 Back Extensions

Training Pace

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

15-min Warm-up

For Time (15 min cap)

5 Rounds of:

• 10 Thrusters (95/65)
• 10 Chest-To-Bar Pull-Ups

1-minute Rest

5 Rounds of:

• 7 Thrusters (135/95)
• 7 Muscle-Ups

Scaled:
Weights 45/65 and 65/95
Jumping Chest-to-Bar Pull-Ups and Chin-Over-Bar Pull-ups

Cycling

10-Min EMOM

• Odd Min: 10 Burpees
• Even Min: 5 Burpees

5-min Rest

21 – 15 – 9 For time (10 min Cap)

• Wall Ball (20/14)
• Push-Ups
• Pull-ups

Finisher

• 20 heavy Ball Over Shoulder (100/80)
• 40 Toe-to-Bar

Break up as you wish.

15-Min Deadlifts Workout

• Deadlift warm-up
• 1 x 5 work set

Cardio Round-up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Assault Bike
• C2 Bike
• Ski Erg
• Rower

The goal is 26 Rounds

10-Min Warm-Up/Set-up

Make it up on the board

• Something with Pull-ups and a barbell