Daily Motivation: “Man imposes his own limitations; don’t set any.”
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 6 Front Squat @ 30X1
– 6 Box Jumps (30″/24″)
– 200m Run
Four Rounds:
– 5 Double KB Swings
– 5 Double KB Presses
– 10 Pistols
CrossFit WOD
Deadlift
5-5-5-5-5
For Time:
– 1k Row
– 40 Pistols (Alternating)
– 20 Power Cleans (185/105)
Underground Strength
Four Rounds
1a. Max Handstand Hold
1b. 15 Close Stance Squats
Four Rounds
2a. 4/3/2/1 Rope Climbs
2b. 8/6/4/2 Pistols
Four Rounds
3a. Max Hollow Body Hold
3b. 10 Bridge Ups
Endurance
Four to Six Rounds:
– 2:00 Time Trial
– 4:00 Recover
Hollow Body
Bridge Up
CrossFit WOD
AMRAP – 15 Minute
– 5 Pistols (right)
– 5 Pullups
– 5 Pistols (left)
– 10 Hollow Rocks
Endurance WOD
Ten Rounds:
– 30 Seconds Max Effort (At speed)*
– 2 Minute Recovery 2min
*At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.
Mobility WOD
CrossFit WOD
Skills (5 Minutes Each):
– “Skin the Cat” Ring Work
– Pistol Skill Work
Four Rounds:
– Run 400m
– Rest 1:00
– 21 Box Jumps
– 12 Pullups
– Rest 1:00
Endurance WOD
1M TT
rest 5:00
Two to Four Rounds:
– 600m Run
– 1:30 Rest
*Hold 600m efforts within 2 to 3 seconds.
AMRAP – 15 Minutes
– 5 Pistols (right)
– 10 Ring Dips
– 5 Pistols (left)
– 10 Hollow Rocks