Make one commitment this week to your health and wellness. It can be a number of times making it to class, a number of good diet days in a row, or even something like recording every detail of every day in WODify. Rational and attainable are two integral parts to successful goal achievement. Simply put, “make it easy”. Nothing says our approach to commitment on a Monday has to be like a heavyweight title fight. Pick one thing, commit to that thing, and track it every day. We will come back to it tomorrow and throughout the week.

MONDAY (Bridge Week)

– This next 10 days of training is a bridge week into the new season. These are fun days, a bit different days, some PR days, some crazy days, some throwback days. All important days, and all days to focus, look ahead, and reflect. All days ripe for cliche too, so read on my friends.

Boot Camp Spring

– WARMUP : Run 400m, 30 Toes to Bar or scale, Run 200m, 30 Situps

1. 3 Rounds, 2 min on / 1 min off
1 Wall Climb
3 Push-Ups
5 Burpees
7 Air Squats
9 Lunges

2. EMOM 10m
3 Deadlift, 2 Squat Clean, 1 STOH, increase as able

CrossFit

Strength : Squats
– 10 Minutes for each section. 4 Sets of given rep scheme in 10 minutes.

1. Front Squat
5 Reps

2. High Bar Back Squat
3 Reps

3. Low Bar Back Squat
1 Rep

WOD : 6 minutes to complete the following work. Score is time. If not completed then 6:00 + 1 second for each rep not finished. Also add 1 burpee for every rep not finished immediately after WOD. Run counts for 2 reps each.

21 Thrusters 115/75
15 Deadlift
Run 200m
9 Lateral Burpees Over Bar
15 Deadlift
21 Front Squat

S : 75/55
L1 : 95/65

Rx+: All bar UB

The Program

1. Strength and WOD Rx+

2. EMOM 20m
O: 1-7 MU…see where you are at here. Treat each set like its the only one, no worry about before or after minutes. 
E: 1 DL, heavy as shit, + 2 weighted pistols (1/1), heavy as shit

3. Core
30 GHD Situps AFAP
rest 1:30
15 GHD sit-ups with 5s hold at parallel both ways
rest 1:30
30 GHD Hip Ext.
rest 1:30
15 GHD Hip Ext. 5s hold at parallel both ways.