CrossFit – Wed, Jun 14


2 Sets
1:00 Row (moderate)
5 No Jump Burpee
10 Lateral Jump Over Rower
5-10 Single Arm Dumbbell Overhead Squat (each side, light)
15 Russian Kettlebell Swing (moderate)

1 Set: (at workout pace)
3/2 Calorie Row
2 Burpee Over Rower
2 Dumbbell Squat Snatches (at workout weight)


4 sets
3:30 Time Cap each set
*give yourself min of :30 to reset and start again

Kirk Lazarus (4 Rounds for reps)

4 sets (1 Set every 4 minutes)
21/18 Calorie Row
15 Burpee Over Rower
9 Dumbbell Squat Snatches (50/35)

Row: We want 85-90% effort on these and move straight into the burpees.

Burpee over rower : Stay low and jump just high enough to safely clear the rower each time. Aim to get at least halfway on these before taking any quick breaks.

Dumbbell Squat Snatch : These are all about position! Take extra time mobilizing pre workout as needed, especially for your thoracic spine, shoulders and hips. They can go from very difficult to doable with opened up joints. Other than that, you can quickly find a rhythm of touch’n go and dropping quickly into the overhead squat!

Upper Body Pump (Weight)

3-4 Sets:
10 Alt. Incline DB Bench (each side) @ Moderate weight – RPE 7
10 Meadows Row (each side) @ Moderate weight – RPE 7
-rest 60-90 seconds b/t sets-

3-4 Sets:
12 DB Spider Curls @ moderate weight – RPE 7
12 Standing Tricep Extension w/ band @ moderate weight – RPE 7
-rest 60-90 seconds b/t sets-