CrossFit – Wed, Jun 4
3 Sets
8/8 Single Leg Kettlebell RDL
10 Russian Kettlebell Swings
20 Glute Bridges
4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 15 Russian Kettlebell Swings
Station 2: Bench Press + :45 Straight Arm Plank
Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: 70/53lb, 32/24kg
Level 2:
Kettlebell Load: 53/35lb, 24/16kg
Level 1:
Kettlebell Load: 35/18lb, 16/8kg
:20-:30 Plank
Rx+:
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 20 Russian Kettlebell Swings
Station 2: Bench Press + :45 Weighted Plank
Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: 70/53lb, 32/24kg
–
Goal: Build strength while maintaining quality movement under fatigue
Stimulus: Posterior chain + upper body pressing under fatigue and midline tension
RPE: 7.5–8/10
Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.
Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
5 Sets, For Quality:
