Tuesday Jun 21

CrossFit Total

Warm Up


30sec Easy Row or Bike

30sec Scorpions

30sec Moderate Row or Bike

30sec Full squat T-spine rotation

30sec Hard Row or Bike 


B1. Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg


B2. Banded PNF lat stretch 30 sec per side 


CrossFit Total

3 Attempts per movement to find 1RM

Back Squat 1RM

Shoulder Press 1RM

Deadlift 1RM

Score: Total Weight

Scaling Options


Back Squat 3-3-3

Shoulder Press 3-3-3

Deadlift 2-2-2 


WOD is an extra today


Calorie machine



Back squat: Brace the core, spread the floor to create concentric speed or even eccentric control, Shoulders and hips rise at the same rate, Push the world away to create acceleration.

Press: Brace the core, Elbows just ahead of the bar, upper back tension, lock in the quads and the glutes.

Deadlift: Brace the core, Speed begins with tension, Lockout the quads/glutes with speed, push the world away. 

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