CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

20 minutes of scale practice and stretching.

Monday 190708

Run 5,000 meters

Then, 3 rounds of:

30-second left-side plank

30-second reverse plank

30-second right-side plank

30-second front plank

Saturday 190706

Mr. Joshua

5 rounds for time of:

Run 400 meters

30 GHD sit-ups

15 deadlifts

♀ 165 lb. ♂ 250 lb.

Friday 190705

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm

21 L pull-ups

21 dumbbell squat snatches, left arm

21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

Thursday 190704

J.T.

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

Tuesday 190702

3 rounds for time of:

750-m row

L-sit for same time as row

Sunday 190630

Without rest, 2 rounds of:

1-minute support on rings

15-ft. rope climb, legless ascent and descent

1-minute plank hold

15-ft. rope climb, legless ascent and descent

1-minute handstand hold

15-ft. rope climb, legless ascent and descent

Monday 190701

Back squat 1-1-1-1-1 reps

Stretch and practice scales before and after.

Friday 190628

Complete as many rounds as possible in 10 minutes of:

400-m run

Max set of strict pull-ups

Max set of strict ring dips

Thursday 190627

3 rounds for time of:

1,000-m row

50 wall-ball shots

100-ft. handstand walk

100 double-unders

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.