Friday 6.15.18 CrossFit

Box Brief:
Sign up for “Us” for “You” Kids Challenge and Toy Drive
Register for Kids Summer Strength & Conditioning


1a) Floor Press (9×3 @ 65-70% of last Tuesdays)
100% Coach Call
Complete every 2min, 1a + 1b
– change grip every 3 sets ie. close, medium, wide –
1b) Inverted Rows, Supinated Grip: 4 x 8-10
Intent: Similar to last week but go slightly heavier if you were fast/efficient with all your sets. You
should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and
wide grip


“Quick & Dirty “
SDHP (75,55)
Push Press (75,55)
Rx: (65,45)
L2: (55,35)
L1: (45,25)

Intent: This workout should be light and fast. Choose a weight that you can perform big sets with
minimal rest. The weights are light on purpose as there are 84 reps of each movement.


1a) Bent-over rear delt raises 3×15
1b) Overhead Band Tricep Extensions 3×15
1c) Stretched Plank 3x10s