Monday
For Weight
CrossFit Total (Re-test from May 23, 2022)
10 mins to establish a heavy back squat
** Rest 2 mins **
10 mins to establish a heavy strict shoulder press
** Rest 2 mins **
10 mins to establish a heavy deadlift
For Intensity
AMRAP 10
8 Goblet Squats
8 Alt. Lunges
10 Plank Up-Downs
** Rest 2 mins **
AMRAP 10
6 DB Strict Presses
6 DB Push Press
15 Ring Rows
** Rest 2 mins **
AMRAP 10
10 American KBS
10 Burpees Over the KB
Tuesday
4 Rounds: 2 min work/2 min Rest
2 min work/2 min Rest
25/20 Calorie Row
Max Calorie Bike in remaining time
4 Rounds: 2 min work/2 min Rest
25/20 Calorie Bike
Max Calorie Row in remaining time
Wednesday
Every 1:30 for 7 Rounds
Bench Press
7-6-5-4-3-2-1
Death By Bar Facing Burpee
Thursday
AMRAP 10
6 Barbell Biceps Curls
10 Overhead DB Triceps Extensions or DB Skull Crushers
10 Bent Over Rows
12 Paloff Press, each side
5 Rounds for time (18 min cap)
20 Slam Balls
400m Run
Friday
Every 1:30 for 6 Rounds
5 Front Squats
5 Intervals each for time
5 Wall Walks
10 Thrusters, 135/95
** Rest 1 minute after each interval **
Saturday
TBD
Sunday
Go outdoors and use your fitness.
