CROSSFIT
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
 
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
 
CROSSFIT BASICS
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
 
3 Rounds For Time:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings
 
POST WORKOUT
3 Sets:
:30 Overhead Arm Stretch
:30 Banded Shoulder Stretch
 
CFP+ PERFORMANCEMOM 7:
5 Sets:
:30 DB Single-Arm Overhead Hold / Arm
:20 Ring Support Hold
– Rest 1:30 between sets

CROSSFIT
From 0:00-5:00
EMOM 5:
5 Thrusters 35/25kg
From 5:00-10:00
EMOM 5:
5 Thrusters 40/30kg
From 10:00-15:00
EMOM 5:
5 Thrusters 50/35kg
– Continue adding 10/5kg every 5:00 for as long as you are able
 
CROSSFIT BASICS
From 0:00-5:00
EMOM 5:
5 Thrusters 20/15kg
From 5:00-10:00
EMOM 5:
5 Thrusters 25/20kg
From 10:00-15:00
EMOM 5:
5 Thrusters 30/25kg
– Continue adding 5k every 5:00 for as long as you are able
 
POST WORKOUT
Accumulate:
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side
1:00 Press-up Hold
 
CFP+ PERFORMANCEMOM 7:
For Load:
5 Bench Press (40%)
5 Bench Press (50%)
5 Bench Press (60%)
then…
For Load:
5 Front Squats (40%)
5 Front Squats (50%)
5 Front Squats (60%)

CROSSFIT
2 Sets:
1:00 V-ups
1:00 Plank Hold
1:00 Good Mornings
 
For Time:
21 Deadlifts 100/70kg
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
 
CROSSFIT BASICS
2 Sets:
1:00 V-ups
1:00 Plank Hold
1:00 Good Mornings
 
For Time:
21 Deadlifts 40/30kg
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run
 
POST WORKOUT
3 Sets:
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist
 
CFP+ PERFORMANCEMOM 7:
For Load:
5 Deadlifts (50%)
3 Deadlifts (60%)
2 Deadlifts (70%)
1 Deadlift (75%)
then…
For Reps:
8+ Deadlifts (80%)

CROSSFIT
EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press
 
AMRAP 20:
50 Double Unders
30m Walking Lunge
30m Bear Crawl
 
CROSSFIT BASICS
EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press
 
AMRAP 20:
50 Single Unders
30m Walking Lunge
15m Bear Crawl
 
POST WORKOUT
3 Sets:
1:00 Foam Roll Quads
:30 Rocking Calf Stretch / Side

CROSSFIT
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 15 burpees.
 
CROSSFIT BASICS
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 10 burpees.
 
POST WORKOUT
2 Sets:
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side
 
CFP+ PERFORMANCEMOM 7:
For Time:
10k Bike

CROSSFIT
Build to a 1-rep squat or power snatch
 
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
 
CROSSFIT BASICS
Build to a 1-rep squat or power snatch
 
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
 
POST WORKOUT
Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Groiner Stretch / Side
 
CFP+ PERFORMANCEMOM 7:
7 Sets:
7 Toes-to-Bars
5 Pull-ups
3 Bar Muscle-ups
– Rest 1:30 between sets
 

CROSSFIT
EMOM 10:
3 Weighted Strict Pull-ups
 
AMRAP 7:
7 Box Jumps 76/60cm
7 Chest-to-Bar Pull-ups
 
CROSSFIT BASICS
EMOM 10:
3 Weighted Strict Pull-ups
 
AMRAP 7:
8 Box Step-ups (24/20″)
7 Ring Rows
 
POST WORKOUT
3 Sets:
:30 Calf Stretch / Side
:30 Banded Shoulder Stretch / Side

CFP+ PERFORMANCEMOM 7:
For Load:
3 Deadlifts (60%)
3 Deadlifts (67.5%)
3 Deadlifts (72.5%)
3 Deadlifts (72.5%)
3 Deadlifts (72.5%)
Then,
1:00 max unbroken deadlifts (72.5%)

CROSSFIT
“HOLLEYMAN”
30 Rounds for Time:
5 Wall Balls 
3 Handstand Push-ups
1 Power Clean 100/70kg
 
CROSSFIT BASICS
30 Rounds for Time:
5 Wall Balls 
3 Push-ups
1 Power Clean 40/30kg
 
POST WORKOUT
3 Sets:
:30 Couch Stretch / Side
:30 Sit-and-Reach Stretch
 
CFP+ PERFORMANCEMOM 7:
For Load:
5 Strict Presses (50%)
3 Strict Presses (60.5%)
2 Strict Presses (70%)
1 Strict Press (75%)
8 Strict Presses (80%)

CROSSFIT
For load:
Build to a heavy 1-rep squat snatch
 
10 Rounds For Time:
1 Power Snatch 85/55kg
3 Overhead Squats
 
CROSSFIT BASICS
For load:
Build to a heavy 1-rep overhead squat 
 
10 Rounds For Time:
2 Power Snatches 40/30kg
5 Overhead Squats
 
POST WORKOUT
Accumulate:
1:00 Couch Stretch / Leg
1:00 Foam Roll Upper Back

​CROSSFIT
For Time:
1600m Run
2000/1600m Row
1600m Run
 
CROSSFIT BASICS
For Time:
1000m Run
1000/800m Row
1000m Run
 
POST WORKOUT
3 sets:
:30 Reach, Roll, and Lift
:30 Seated Torso Twist
:30 Frog Stretch

CFP+ PERFORMANCEMOM 7:
15 Rounds For Calories:
:20 Bike Sprint
– Rest :40