Warm up

3 rounds:

5 inch worms with pushup

10 alternating bird dogs

5 airplanes per side

5 per side single KB deadlifts

Deadlift & press

Every 3 min for 6 rounds, perform:

2 shoulder presses – work up to a heavy set

2 deadlifts at 90% across

Note: both movements done in the same 3 min interval.

We will test 1RM on Saturday January 6th during the annual Crossfit total workout.

Conditioning

For as long as possible, “Death by” style:

4 Toes to bars

6 air squats

4 burpees**

** burpees increase every min: 4 burpees in the first min, 5 burpees in the second minute… situps and squats remain constant.

All 3 movements are done in the same minute!

Round cap: 13 (round of 16 burpees)

EVF360

Part A

For as long as possible, “Death by” style:

4 Toes to bars / V-ups

6 air squats

4 burpees**

** burpees increase every min: 4 burpees in the first min, 5 burpees in the second minute… situps and squats remain constant.

All 3 movements are done in the same minute!

Round cap: 13 (round of 16 burpees)

Part B

5 rounds for time:

20 single KB goblet box step ups 24/16 kg, 24/20 in

15 push-ups

10 pullups / ring rows

5 double KB push presses 24/16 kg

Time cap: 17 min

Bodybuilding express

20 min alternating EMOM, performed as 40 sec work, 20 sec rest/transition, rotate through the following movements for max reps:

Double DBs Romanian deadlifts

DB Arnold presses

Double DBs jumping lunges (DBs held farmer’s style – light enough to enabled jumping)

Double DB flyes

KB goblet hold wall sit

Note: the weight should be very challenging to work continuously for 40 sec (i.e. you should not be able to keep the 40 sec unbroken). There are a total of 4 rounds at each station.