Choose one from the two disciplines.


Back Squat   5 X 5


Deadlifts   5 X 3



GHD Sit Ups

Ring Dips


750m Row

5 Press   95#/63#

7 Push Press

12 Push Jerk

3 times.

Post load and times.

Coaching Tips:  Scale load and movements to match your current fitness level.  You're going to choose one strength component and then one of the CrossFit workouts.  Depending on where you are in your training cycle, choose from those movements and workouts.  That will be 5 sets of 5 reps of back squats and 5 sets of 3 reps of the deadlift.  The load should be above 70% of 1RM on both lifts.  On the GHD sit ups, your hands must touch the ground behind your head on the down portion of the sit up.  Keep all the press progressions separated in execution.  No push presses for presses. No push jerks for push presses. Accuracy, accuracy, accuracy.