Monday 6.11.18 CrossFit

Box Brief:
Summer Schedule is Live
Register for Kids Summer Strength & Conditioning


Banded Sumo Deadlift ( 1RM. Every 2min , 4,4,3,3,2,1,1..)
100% Coach Call
*We performed a heavy double on 10/23
– Beginner: 5 x 5, adding weight if form permits
Intent: Take 6-8 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if
you start to lose it end your sets. This is a new variation where we can strategically overload the top of
the movement so feel it out and progressively build in weight.

Metcon Prep

2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.


3 Rounds
12 Thrusters (135,95)
9 Burpee Box Jumps (30,24)
Rx: (115,75)
L2: (95,65)
L1: (75,55)
12min Time Cap

Intent: This benchmark workout is intended to be challenging in terms of how fast you can move
your thruster weight so choose a challenging weight that you cannot go UB with and a challenging box height. 90% effort today.


1a) Bulgarian Split Squat 3x6ea.
1b) Stir the Pot: 3×10 reps each direction