Welcome everyone to the first week of Q.E.S. cycle 1. This platform will be for your workouts and act as a way for athletes to communicate with our staff. You can also send any questions or concerns to Lance@victorcrossfit.com We will post the first week of workouts early so you can take a look at the structure and ask questions before it begins. We look forward to this journey to becoming a better athlete, and congrats on taking the first step!

5min amrap:
Burpee

E8M for 40min(5 rounds)
500/400m Row
15 burpee box jump overs
20 Kb swing
50 DU

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

• 2-2-2-2-2-2-2-2-2-2 of:
BB Deadlifts
75-80% of 3 @ 8 RPE 2-2-2-2-2-2-2-2-2-2 reps
Use load of 3 @ 8 RPE of last week

Pareittain you go, i go tyyliin.

100 DU/partner
90 Abmat sit-ups
80 DL 50/35
70 Ring row
60 Slamballs 20/14
50 Bar over burpee
40 DB snatch 25/15
30 push-ups
20 hang power clean 50/35
10m HS walk/pari

TC: 40min

For time

• 50 double-unders
• 50 sit-ups
• 5 presses to handstand
• 40 double-unders
• 40 sit-ups
• 4 presses to handstand
• 30 double-unders
• 30 sit-ups
• 3 presses to handstand
• 20 double-unders
• 20 sit-ups
• 2 presses to handstand
• 10 double-unders
• 10 sit-ups
• 1 presses to handstand

50 KB Swing 25#
25R/25L KB Snatch 25#
100M KB High Elbow Farmers Walk 2x25#
100M KB Farmers Walk 2x25#
50 KB Goblet Squats 25#

Alkulämmittely leikkiä ja mobility

Keppijumppa

5 kierrosta 20s/ 10s
Punnerrus
Uinti
Silta
Kyykky
Roikunta

Loppuvenyttelyt

A. PS TnG cluster 2. 2. 2; rest 20sec/rest 3mins x 3 build per set

B1. PC x 1/PP x 3; rest 30sec build per set
B2. DL TnG x 3; rest 30sec build per set
B3. 1 legless rope climb 15′. rest 10-20sec/1 rope climb 15′ with legs; rest 2-
3mins x 4

For time:
50 cal row
20 TGU 1.5/1pd
10 MU

Notes:
– record PS weights
– record total time for workout