CrossFit / Tue, Oct 7

Coach Ivan
Oct 6, 2025
1 min read

Pre WOD Core

4 Sets Alternating of:

45 Sec. Plank Hold

15 Sec. Rest

45 Sec. Medball Sit-ups

15 Sec. Rest

WOD/Rx

3 Min AMRAP of:

3 Toes To Bar

3 Burpee Over Bar

-Rest 1 minute then

3 Min AMRAP of:

Max Bear Complex 135/95

-Rest 1 minute then

3 Min AMRAP of:

3 Toes To Bar

3 Burpee Over Bar

-Rest 1 minute then

3 Min AMRAP of:

Max Bear Complex 135/95

WOD/Scaled

3 Min AMRAP of:

3 Hanging Knee Raises

3 Burpee Over Bar

-Rest 1 minute then

3 Min AMRAP of:

Max Bear Complex 75/45

-Rest 1 minute then

3 Min AMRAP of:

3 Hanging Knee Raises

3 Burpee Over Bar

-Rest 1 minute then

3 Min AMRAP of:

Max Bear Complex 75/45

Recent Posts

See All

Strength | May 26 - 30

WEEK 5 DAY 1 – SQUAT + CLEAN A) Back Squat 5×10 @ 65% B) Hang Power Clean 5×5 (light–moderate, fast) C) Bulgarian Split Squat 3×10 each leg D) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2

CrossFit | May 26 - 30

Tuesday – Flush Out + Engine Reset Warm-Up 3 Rounds: 400m Easy Bike 10 PVC Pass Throughs 10 Reverse Lunges 10 Ring Rows 10 Glute Bridges Recovery Strength Tempo DB Bulgarian Split Squat 3 x 8 Each Leg