CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike, Row or Run

5-10min @ easy pace


5 Inchworm + Push Up

10 Cat Cow

8ea. Single Leg DB Deadlift

20 Hollow Rocks

10 Superman

Metcon (2 Rounds for weight)

Week 8


(95%) x 2 reps

Deadlift Speed Set

(75%) 2 sets x 5 reps

Notes: 60 sec rest b/w sets

Metcon (No Measure)

Accessory Lifts

Power Shrugs

2 x 5 (70%) of Original Deadlift Max

Stiff Leg Deadlifts

2 x 5 (Rest 60 sec between)

Bent Over Rows

2 x 5 . (Rest 60 sec between)

Underhand Grip Lat Pulldowns

2 x 5 . (Rest 60 sec between)

Good Mornings

2 x 5 (Rest 60 sec between)

Metcon (Weight)


Minimal Gear

Utilize the same structure with dumbbells for all movements. If you don’t have the loading for the Deadlift Do 8 x 3 with moderately heavy loading.

Bodyweight Version

5 Rounds

10 Inchworm + Push Up

:30sec ea. Bird Dog

1min Glute Bridge Hold

10ea Single Leg Squat

30 Lateral Skater

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