CrossFit | May 26 - 30

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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 (3 sec lowering)

Superset With:

15 Banded Face Pulls

Conditioning

25 Minute EMOM

Minute 1: 14/12 Cal Row

Minute 2: 12 DB Push Press (light-moderate)

Minute 3: 14 Box Step Overs

Minute 4: 200m Run

Minute 5: Rest

Goal: Blood flow. Sweat. Move well. Recover from Murph.

Accessory

3 Sets

• 15 Back Extensions

• 20 Banded Pull Aparts

• 45sec Dead Hang

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Wednesday – Power Clean Day

Warm-Up

3 Rounds:

• 200m Run

• 10 Empty Bar RDL

• 5 Front Squats

• 5 Hang Power Cleans

• 5 Tall Cleans

Skill / Strength

Clean Progression

• Tall Clean

• High Hang Clean

• Hang Power Clean

• Full Power Clean

Then:

Build to Heavy Single Power Clean

(85–92%)

No misses. Focus on speed and confidence.

WOD

Every 5 Minutes x 5 Rounds

• 400m Run

• 5 Power Cleans @ 75% Bodyweight

Stimulus

Hard effort but sustainable. Rounds should finish around 3:30–4:15.

Posterior Chain Finisher

3 Rounds

• 12 Romanian Deadlifts

• 15 Hip Extensions

• 40m Heavy Farmer Carry

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Thursday – Gymnastics + Aerobic Capacity

Warm-Up

3 Rounds:

• 250m Row

• 10 Scap Pull-Ups

• 10 Push-Ups

• 10 Air Squats

Skill Work

EMOM x 10

Odd Minutes

• Pull-Up Skill Progression

Even Minutes

• Hollow Hold + Arch Swings

Conditioning

5 Rounds

• 500m Row

• 15 Toes-to-Bar

• 20 Wall Balls

Rest 90sec Between Rounds

Goal

Strong aerobic pace without redlining.

Bulletproof Shoulders

3 Sets

• 15 Cuban Press

• 15 External Rotations

• 12 Bottom-Up KB Press

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Friday – Squat + Sprint

Warm-Up

3 Rounds:

• 200m Run

• 10 Air Squats

• 10 Empty Bar Front Squats

• 6 Broad Jumps

Strength

Front Squat

5 x 3 Building Heavy

Then:

Pause Front Squat

2 x 3(2-second pause at bottom)

WOD – “Fast Legs”

6 Rounds

• 200m Run

• 12 Front Squats (135/95)

• 10 Bar Facing Burpees

Rest 1 Minute Between Rounds

Stimulus

Aggressive interval work. Leg fatigue + elevated heart rate.

Core / Stability

3 Sets

• 20 Weighted Sit-Ups

• 1 Minute Plank

• 20 Banded Face Pulls

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Saturday – Long Team Conditioning

Teams of 2

For Time

• 1600m Run

• 150 Wall Balls

• 120 Pull-Ups

• 100 DB Snatches

• 80 Box Jump Overs

• 1600m Row

Split Reps As Needed