Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold,  practice kicking up to handstand in remaining time

Warm up link here


Snatch Balance + Overhead Squat

Build to a heavy single in 15 minutes



12-9-6-run 200m- 3 reps of each- run 200m-6-9-12

Deadlifts (155/225) (55-60%)


*Run 200m before and after the set of 3 deadlifts and 3 pull-ups

Stimulus Goal:

Why Do This Workout?  Improve your overall barbell strength and your pull up capacity.

Duration and Feel: Pretend like you’re going to do 12-9-6-3-6-9-12 of deadlifts and pull ups. BUT, throw in a 200m run before and after the 3 reps. That’s what you are actually going to do. This should take you about 12 minutes or less to complete. 

Specific warm-up focus: Shoulder, back/hips, and ankles. Do banded ankle stretch, banded pigeon, banded shoulder distraction, then t spine stretch over a foam roller. Then get into doing snatch balances and OHS.

Scaling Options: Lighter weight on BB for deadlifts. Elevate deadlifts if needed and go considerably light. For pull ups, do pull ups first, then jumping pull ups, then ring rows as scaling options. Yu may also scale up and try chest to bar pull ups if you’re a skilled crossfit veteran.