800m Jog
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build to workout weight for overhead squat
– Practise few short sets of chest-to-bars between weights as you build up
+
2 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Overhead squats @ workout weight
4-6 Chest-to-bar pull-ups

10 Romanian Deadlift
10 Barbell Glute bridge

(Rest as needed)

A) 2 RFT
15 JUMPING SQUATS
15 PUSHUPS

B) BACK SQUAT
5 SETS OF 5
GO FOR HEAVY 5

C) 21-15-9
HANG SQUAT CLEAN 135
RING DIPS

Strength

Chest - Incline Bench Press

Crossfit

200 M. Run

21-15-9
Hang Squat Cleans
Push Up
Sit Up

200 M. Run

Hatch day 1 week 2: back squat

A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

1600m row
then
3 ROUNDS FOR TIME
10 deadlifts @40/25
15 cleans @40/25
20 thrusters @40/25
*any style (muscle, power, squat)

Team of three:

• 10min max Sled Push (25kg/15kg)

• 4min rest

• 10min max DB Pushup Box Overs (35lbs/25lbs)

• 4min rest

• 10min Cal Row

COACH JOSH FORGOT TO PROGRAM THIS DAY SO HAVE FUN AND MAKE ONE UP