A.) Every 3min. x 7 Rounds:
15 Toes-To-Bar
10/7 Cal Assault Bike or Cals on Rower
5 Power CleansRX – 155/105
ADV 185/135
ADV+ is 185/135 AND 15/12 Cals

Rest 5min. Then;

B.) 7 Rounds:
7 Deadlifts 225/155
7 HSPU’s

Essentially Diane, but you won’t be as sore from this version. Here’s a few ADV options to think about:
1.) Strict HSPUs
2.) 275/185
3.) 1+2 together
4.) Deficit HSPU’s


Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:
*Continue adding weight slowly, still slightly shy of failure if possible

“Stop” Deadlifts – 5 x 5 (increasing weight to tough set of 5)
Rest 2-3 min
Chin-ups (supinated, palms facing) – 5 x 5 (increasing difficulty to tough set of 5)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min

B. Superset x 3 sets each:

Leg Raises on GHD/Hip Extensions x 12-15 reps (See video demo)
Good Mornings x 12-15 reps
Rest 2-3 min

C. Superset x 4 sets each:
Straight-arm Pulldown demo:

Straight-Arm Pulldowns x 20-25 reps
Supinated (palms facing) Bent-over Barbell Rows x 12-15 reps
Rest 2-3 min

D. Standing Single-Leg Calf Raises – 5 sets of 10 reps PER LEG
Stand on the edge of a stair or bumper plate to create a deficit. Hold a DB in the hand of the working leg (and use off-hand to hold onto a pole or wall for balance)

E. EMOM x 10 min (alternating):

8-12 Calorie Row (approx 25 seconds of hard work)
4-5 Box Jumps From Seated


Every 7min. x 5 Rounds:
400m Run
30 Wall Balls 20/14lb
20 Burpee DB Hang Snatch 45/30lb
10 Pull-Ups or Ring Rows

* On the Burpee DB Hang Snatch, you are going to keep the DB in your hand as you burpee, pop up and swing the DB through your hips like a KB swing and finish the snatch. Switch sides every 5 to 10 reps. This is going to be a SPICY one today!


1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.