Main – CrossFit


Back Squat (Build to a heavy set of 5)

Ideally hit a max for the day. Should be somewhere around 7-8 sets.


Metcon (Time)

4 Rounds:

5 Turkish Get Ups – Left

5 Turkish Get Ups – Right

5 Pistols – Left

5 Pistols – Right

20 Russian KB Swings

RX’d weight for all movements is 24/16kg. IDEALLY pistols are weighted. If you’re not proficient at these, then you may do them unweighted. However, some people find the KB as a good counter balance.

Take the TGU nice and slow. Ensure they’re methodical, don’t skip steps. Hit each position.


Clean and Jerk (10 Minute EMOM )

Power clean and split jerk for today. Start around 70% and go up from there if you’d like.

Metcon (No Measure)


6 Rounds of:

1:30 Max Effort

3:00 Coast

Choose a bike that moves well as opposed to having a screen (bonus if there’s both).

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