5 Rounds For Quality of:

45sec Hollow rock
10 T2B
5 Skin the cat

Scale as needed to maintain proper form!

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Bent Over Row & Hip Thrust

4 Sets x Every 3:00

8 Bent Over Row
8 + 8 One Legged Hip Thrust

built up to fun 5 reps

prog 1/8
6 x every 3 min

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Build a solid strength foundation
Develop consistent movement and confidence under the bar
RPE 7: Challenging, but comfortable enough to repeat for all 6 sets
Brace before every rep
Stay balanced through your whole foot and drive up with confidence
Build gradually to your working weight
Can keep the same load for all working sets if movement quality has issues.

💡 Coach note:

Week 1 is about building consistency, not testing limits.

👉 "Strong reps first. Heavy reps later."

Record important details such as weight, rest and so on.

Clean
five sets of heavy five

4x2
Squat snatch 82-85%
No fails

Deficit Deadlift

5 x 3 @ 60 - 70%

Go Every 3:00

RX'd
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Wearing a 9/6kg weight vest

1/2 Murph
1 mile run
50 pull ups
100 push ups
150 air squat
1 mile run

Time cap: 60 min

Cool down: post a pic and use hästäg crossfitkehä and tag @crossfitkeha and get ready to be reposted

Skaalaukset:
Leuat hyppyleukoina/ring rowna
Punnerrukset matopunnerruksina

Varaa evästä mukaan nautittavaksi heti treenin jälkeen. Nesteytä itsesi kunnolla ennen, aikana ja jälkeen. Älä ylilyö ja ole fiksu skaalauksien kanssa. Olkoon voima kanssasi!

Max reps unbroken kipping toes to bar.