CROSSFIT
For time:
Marathon row 42,195 meters
 
CROSSFIT BASICS
For time:
Half Marathon row 21,097 meters
 
AT HOME
For time:
10000m Run

​CROSSFIT
Pre-Workout:
On a 3:00 clock:
1:00 max burpees-to-target
then…
2:00 max single-leg squats
4 rounds for time:
400-m run
30 hip extensions
 
CROSSFIT BASICS
Pre-Workout:
On a 3:00 clock:
1:00 max burpees-to-target
then…
2:00 max single-leg squats
4 rounds for time:
200-m run
20 good mornings
 
AT HOME
4 rounds for time:
400-m run
30 good mornings (light weight)
 
POST WORKOUT
3 sets
:30 foam roll hamstrings / side
:30 foam roll calves / side
 

CFP+ PERFORMANCEMOM 7:
EMOM 20:
Minute 1 | 15/10 calorie ski
Minute 2 | 10 burpee box overs 
– Sub row or bike if needed.

​CROSSFIT
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
then…
For time:
2,000/1,600-m row
 
CROSSFIT BASICS
3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken box dips
Max distance broad jump
then…
For time:
1,200/800-m row
 
AT HOME
3 sets:
Max V-ups
Max push-ups
Max-distance broad jump
then …
Max-distance run in 3:00
 
POST WORKOUT
2 sets:
1:00 banded hamstring stretch / side
:30 seated torso twist / side
:30 scorpion stretch hold / side
 

CFP+ PERFORMANCEMOM 7:
EMOM 10:
5-10 pull-ups
– Choose strict, chin-over-bar, chest-to-bar, banded, or ring rows.

CROSSFIT
For load:
1-rep max back squat
1-rep max strict press
1-rep deadlift

CROSSFIT BASICS
For load:
1-rep max back squat
1-rep max strict press
1-rep deadlift 
 
AT HOME
On a 15:00 clock:
0:00-5:00
Weighted squats
5:00-10:00
Weighted strict presses
10:00-15:00
Weighted deadlifts
 
POST WORKOUT
2 sets:
:30 standing quad stretch / leg
:30 pigeon stretch / leg

CFP+ PERFORMANCEMOM 7:
For load:
10 strict press (50%)
8 strict press (60%)
6 strict press (70%)
4 strict press (80%)
2 strict press (90%)

​Do YOU need to do MORE!?
 
One of the most common questions we get - and we get about our program in general - "Is that really all you do?" "How is it possible to see good results with these short workouts?" "Don't I need to do more." The answer is simple.

 CROSSFIT
Pre-Workout:
5 sets for load:
4 hang power cleans
 
3 rounds for time:
7 strict muscle-ups
10 hang power cleans 85/55kg

CROSSFIT BASICS
Pre-Workout:
5 sets for load:
4 hang power cleans
 
3 rounds for time:
7 strict pull-ups
10 hang power cleans 35/25kg
 
 
AT HOME
AMRAP 10:
Weighted burpee + ground-to-overhead
 
POST WORKOUT
3 sets:
10 Cuban presses (PVC)
10 ATY drills (no weight)

CFP+ PERFORMANCEMOM 7:
For load:
5 front squat (50%)
3 front squat (60%)
1 front squat (70%)
5 front squat (60%)
3 front squat (70%)
1 front squat (80%)
5 front squat (70%)
3 front squat (80%)
1 front squat (90%)

CROSSFIT
For time:
500 Air squats

CROSSFIT BASICS
For time:
300 Air Squats

​CROSSFIT
12 rounds for time:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
 
 
CROSSFIT BASICS
12 rounds for time:
1 partial wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB strict presses
12 reverse lunges
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
 
 
AT HOME
12 rounds For time:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In Round 1 perform 1 wall walk. In Round 2 perform 2 candlesticks and then 1 wall walk. In Round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

CROSSFIT
Pre-Workout:
2 sets:
15 DB rows / arm (heavy)
Max superman hold
 
10 x 1:00 rounds for calories:
60m shuttle sprint (5m, 10m, 15m)
3 deadlifts 140/90kg
Max Assault bike calories
– Rest 2:00 between rounds
 
CROSSFIT BASICS
Pre-Workout:
2 sets:
15 DB rows / arm (heavy)
Max superman hold
 
10 x 1:00 rounds for calories:
40m shuttle sprint (2 x 20m)
3 deadlifts 60/40kg
Max Assault bike calories
– Rest 2:00 between rounds
 
AT HOME
10 x 1:00 rounds:
60m shuttle sprints (5m, 10m, 15m)
10 weighted deadlifts
Max jumping lunges
– Rest 2:00