Author: Derek Hurdle

Strength Bench Press Workout EMOM x 8 MINUTESMIN 1 – :50 Max Cal Cardio Choice (Row or Bike)MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy) Immediately Into… EMOM x 8 MINUTESMIN 1 – :50 Max Cal Cardio Choice (Row or Bike)MIN 2 – :50 Max Ring Rows

FOR TIME*1 Mile Run120 Box Jump Overs100 Alt. Back Rack Lunges80 Toes to Bar *Partition All Work as Needed.

AMRAP x 8 MINUTES15/12 Cal Row8 Strict Handstand Push-Ups6 Hang Power Cleans -Rest 1:30- AMRAP x 6 MINUTES12/10 Cal Row6 Strict Handstand Push-Ups5 Hang Power Cleans -Rest 1:30- AMRAP x 4 MINUTES10/8 Cal Row4 Strict Handstand Push-Ups4 Hang Power Cleans

4 ROUNDS FOR TIME4 Strict Pull-Ups16 Alt. DB Hang Muscle Snatch 6 Pull-Ups24 Sit-Ups8 Chest to Bar Pull-Ups48 Double Unders

Strength Deadlift1 x 51 x 51 x 5 EMOM x 16 MinutesMIN 1&2 – 35/28 Cal BikeMIN 3 – 7 Sumo Deadlifts + Max Up-Downs to a TargetMIN 4 – Rest

Strength Back Squat1 x 51 x 51 x 5 5 SETS*AMRAP x 3 MINUTES12 DB Goblet Squats8 Alt. DB Goblet Lunges100m Run -Rest 1:00 b/t Sets-

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)3 rounds of:10 snatches12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:10 bar muscle-ups12 bar-facing burpees

What Is a ‘Deload’ Week, and Why Do You Need One? This week is a deload week! The deload week is designed to help you relax, unwind, catch up on sleep, avoid stress and come back stronger the following week. These weeks work best when you need it, but just before you need it is […]

Strength Deadlift 1 x 51 x 51 x 5 AMRAP x 16 MINUTES10/10 Single Arm DB Deficit Push-Up20 Box Jumps 30 Slam Balls

Workout FOR TIME100-75-50-25Double Unders60-50-40-30*Cal Row40-30-20-10Alt. V-Ups20-15-10-5DB Thrusters *Alt. Cals: 48-40-30-24.