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

CROSSFIT
EMOM 10:
Minute 1 | 2 Hang Power Cleans
Minute 2 | 3 Weighted Strict Pull-ups
 
For time:
21-18-15-12-9-6-3 reps for time:
Pull-ups
Hang power cleans 40/30kg
 
CROSSFIT BASICS
EMOM 10:
Minute 1 | 2 Hang Power Cleans
Minute 2 | 3 Weighted Strict Pull-ups
 
For time:
21-18-15-12-9-6-3 reps for time:
Jumping pull-ups
Hang power cleans 20/15kg
 
POST WORKOUT
Accumulate: 
1:00 Couch Stretch / Leg 
1:00 Foam Roll Upper Back

CFP+ PERFORMANCEMOM 7:
1 legless rope climb
– Rest 5:00
EMOM 7:
:45 Rope Climbs

CROSSFIT
5 Sets:
12 Archer Ring Push-ups
12 Archer Ring Rows
 
10 Sets For Load:
1 Strict Press
 
CROSSFIT BASICS
5 Sets:
12 Archer Ring Push-ups
12 Archer Ring Rows
 
10 Sets For Load:
1 Strict Press
 
POST WORKOUT
3 Sets:
:30 Doorway Stretch / Side :
30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

CFP+ PERFORMANCE
4 Sets For Load:
8 deadlifts (65%)
Then,
1 minute max unbroken deadlifts (65%)
– Use double-overhand grip

CROSSFIT
For load:
Build to a heavy 3-rep front squat
 
AMRAP 20:
20 Medicine Ball Cleans 
60 Double Unders
 
CROSSFIT BASICS
For load:
Build to a heavy 3-rep front squat
 
AMRAP 20:
20 Medicine Ball Cleans 
60 Single Unders
 
POST WORKOUT
2 Sets:
30 seconds of standing quad stretch / leg 
30 seconds of pigeon stretch / leg

CFP+ PERFORMANCE
Strength
For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (72.5%)
Then,1 minute max strict presses (72.5%)

CROSSFIT
Accumulate:
100 Weighted Sit-ups 15/10kg 
- Every time you break perform :30 arch-up hold
 
Every 4:00 for 7 Sets: 
200m Sprint

CROSSFIT BASICS
Accumulate:
100 Weighted Sit-ups 15/10kg 
- Every time you break perform :30 arch-up hold
 
Every 4:00 for 7 Sets: 
200m Sprint
 
POST WORKOUT
3 Sets:
:30 Banded Hamstring Stretch / Side 
:30 Couch Stretch / Side

CROSSFIT
13 Rounds For Time:
8 Strict Pull-ups 
26 Box Step-ups 
21 Burpees 
 
CROSSFIT BASICS
AMRAP 30:
8 Ring Rows 26 
Box Step-ups 
21 Up-Downs

POST WORKOUT
3 Sets:
:30 Rocking Calf Stretch / Side 
:30 Wrist Extension Stretch / Side

CFP+ PERFORMANCE
For tine:
500m Bike 
400m Bike 
300m Bike 
200m Bike 
300m Bike 
400m Bike 
500m Bike – 
Rest 1:00 between all intervals.

CROSSFIT
3:00 L-Sit 
Every time you break perform 12 barbell bent over rows.
 
5 Sets for Load:
5 Back Squats
 
CROSSFIT BASICS
3:00 L-Sit 
Every time you break perform 12 barbell bent over rows.
 
5 Sets for Load:
​5 Back Squats
 
POST WORKOUT
Accumulate:
1:00 Banded Hamstring Stretch / Side 
1:00 Couch Stretch / Side”

CFP+ PERFORMANCE
EMOM7:
:40 Max Unbroken Muscle-ups
- Rest 5:00
EMOM 7:
:30 Max Unbroken Pull-ups