PHASE 4: WEEK 3, DAY 3

CrossFit Soul Miami – Team Soul Training

PRIMARY

Squat

A1) Half-Kneeling Hip Flexor Stretch; 20/side

*Hold 0:03 then release stretch

A2) Single-Leg Glute Bridge; x12/side

x2 sets

B1) Paused Front Squat; Work to a 3RM

B2) Dropsets; 3×3@90% of B1

*Dropsets are not paused

C) Single-Arm, Overhead squat; 4×8-10/side

D) Weighted Hip Extension; 3×12-15

Conditioning

A) “”Heavy Jackie””

For Time

1000 meter row

50 Thruster (95/65)

30 Chest-to-bar Pull-ups

Equal Rest

B) For Time

30-20-10

Lateral, Over the Bar Burpees

Calories on Air Bike

SECONDARY

Gymnastics

A) Strict Ring Muscle Ups; 15 reps total

*0:02 pause at sternum at each rep

B) Bar Complex; (Kipping Pull Ups + Kipping Chest To Bar Pull Ups + Kipping Abs To Bar Pull Ups + Kipping Bar Muscle Ups) 4×3+3+3+3

C) Seated, L Rope Climb; 10 reps total

Conditioning

4 Rounds for time

21 DB Hang Squat Cleans (40/60)

15 Kipping Ring Dips

Assistance

A) Reverse Sit-ups; 100 total reps

B) Sorenson Hold; 3xMax Effort, rest as needed

*Hold PVC, Dowel rod or light barbell overhead