“It’s okay to be a glowstick: sometimes we have to break before we shine.” – Jadah Sellner
Crossover Symmetry – Activation
Hip Halo – Activation
Tabata Warm-Up – Front Scale / Back Scale
For Quality
30 Sec One Arm Overhead Hold
5 Yoga Push-Ups
10 T – Planks
10 Dead bugs
“Who ever walked behind anyone to freedom? If we can’t go hand in hand, I don’t want to go.” — Hazel Scott
“Diversity is not about how we differ. Diversity is about embracing one another’s uniqueness.” —Ola Joseph
10 Min For Quality
5 Muscle Snatch
5 Snatch Balance
5 Power Snatches
*barbell
3 Rounds
30 Wall Balls
400m Run
RPE = 7
20 Min
10 Dead Bugs ( L&R )
25 Foot Work Drills
5 Down Dog Negatives
10 Shoulder Grabs ( Hold 3 Sec At the top of each grab )
“If you go into anything scared or thinking you’re gonna lose, you’ve already lost. You gotta go in with the attitude that you’re going to win, and be successful.” – Scott Panchik
8 Min AMRAP
5 Pull-ups
10 Deadlifts ( Light )
15 Box Jumps ( Easy )
RPE= 9
*Pick movements and weights that allow you to get after this one while maintaining control.
20 Min For Quality
3 Front to Back Scales ( L&R ) ( Under or around )
2 Turkish Get-ups
1 Min L-Sit
REP=5
10 Min
10 Power Rows
10 Single Leg RDL ( L&R )
5 Tempo Squats ( L&R ) ( 3 down 3 up )
20 Min For Quality
3 Front to Back Scales ( L&R ) ( Under or around )
2 Turkish Get-ups
1 Min L-Sit
REP=5
“One of the best parts of CrossFit is that anyone can try it out, no matter what their age is. It’s functionable and scalable for anyone.” – Neal Maddox
RPE= 8
These should be heavy but after each set, you should have been able to do 1 to 2 more. You can add weight to each set.
After each set do 100m Backward walk or jog. Maintain Control and balance. Then rest as needed. To the wall and back.
4 Rounds
10 One Arm DB Press ( L&R )
10 One Arm DB High Pull ( L&R )
30 Sec Bent Knee Hollow Body Hold or Hollow Body Hold
RPE= 5
15 Min
Work on handstand progressions.
2 Wall Walks
25m Bear Crawl
5x Free Standing Hand Stand Practice
30 Sec T-Plank Hold ( L&R )
25m Handstand Walk
4 Rounds
10 One Arm DB Press ( L&R )
10 One Arm DB High Pull ( L&R )
30 Sec Bent Knee Hollow Body Hold or Hollow Body Hold
RPE=5
“Train people well enough so they can leave, treat them well enough so they don’t want to.” –Richard Branson
5x 50m Acceleration Runs
5x 200m Run
Rest 1 Min
RPE =6
*If you are not able to maintain a good stride for the entire distance then you need to lower the distance so you can hit the desired stimulus.
20 Min For Quality
10 Tempo DB RDL ( 3 Down 3 Up )
10 Tempo Split Squat ( L&R ) (3 Down 3 Up )
10 Down Dog Negatives
RPE=2
*Prioritize rest in between sets to hit all the reps every attempted set.
10 min
50m Shuffle Steps
20 Sec Front Scale ( L&R )
20 Sec Back Scale ( L&R )
20 Min For Quality
10 Tempo DB RDL ( 3 Down 3 Up )
10 Tempo Split Squat ( L&R ) (3 Down 3 Up )
10 Down Dog Negatives
“You get in life what you have the courage to as for.”-Oprah Winfrey
20 Min
5 Thrusters ( Heavy )
5 L-Pullups
30 Double Under
RPE=3
*This part is considered a strength and skill day. Prioritize rest in between heavy thrusters and difficult strict pulling movement for you. Double Under Drills if you do not yet have Double Unders.
50 Ball Slams
800m Run
RPE=8
20 Min
5 Tempo Press ( 3 Up 3 Down )
5 One Arm Ring Rows or Power Rows
30 invisible Jump Rope working on rhythm
3 Rounds
100m Farmer Carry ( L&R )
“Liberty is the breath of life to nations.” — George Bernard Shaw
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minute rest and reflection followed by 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
9 Min
50m Forward Run
50m Backward Run
5 Strict Toes 2 Bar
5 Tempo Split Squat ( L&R ) ( 3 down 3 up )
2 Min Rest and Reflect
9 Min
5 Tempo T-Planks ( L&R ) ( 5 Sec for each rep up and down )
5 Squat Jumps ( Control down Spring up ) ( you do not have to jump )
100m Skip
“Exercise shouldn’t feel like a chore. It should be fun. This is your release.” – Samantha Briggs
5 Rounds
1 Min Ball Slams
1 Min Plank
1 Min Double Unders
1 Min Rest
3 Rounds
10 Groiners ( L&R )
30 Sec Bent Knee Hollow Body Hold
30 Sec Side Plank ( L&R )
20 Min
10 Ground 2 Overhead ( Hold Each rep at the top for 3 sec )
5 Tempo High Pulls ( L&R ) ( 1 up 5 down )
20 Single Jumps
10 Double Under Jumps
“Nothing valuable can be lost by taking time. If there be an object to hurry any of you in hot haste to a step which you would never take deliberately, that object will be frustrated by taking time; but no good object can be frustrated by it.” – Abraham Lincoln
21-15-9
Toes 2 Bar
DB Deadlifts
Jump Overs
5 Rounds
15 Tempo Leg Raises ( 3 down 3 up )
10 Tempo One Leg Glute Bridge ( 3 up 3 down )
5 Down Dog Negatives
10 min
30 Sec L-Hang
30 Sec Handstand Hold or Plank Hold
