Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

5 Arch/Hollow

10 KB Swings

Smash Party, Post Chain Floss


Pause Deadlift (1 E1:30 x 8)

2 second pause 2″ off ground
Start at 70% and build throughout the period.


Metcon (Time)

10 Deadlift (225/155)

10 Chest to Bar Pull Ups

9 Kettlebell Swings

9 Toes to Bar

50 Double Unders

8 Deadlift

8 Chest to Bar Pull Ups

7 Kettlebell Swings

7 Toes to Bar

40 Double Unders

6 Deadlift (225/155)

6 Chest to Bar Pull Ups

5 Kettlebell Swings

5 Toes to Bar

30 Double Unders

4 Deadlift

4 Chest to Bar Pull Ups

3 Kettlebell Swings

3 Toes to Bar

20 Double Unders

2 Deadlift

2 Chest to Bar Pull Ups

1 Kettlebell Swings

1 Toes to Bar

10 Double Unders

Accessory Work

Snatch + Hang Snatch (4×1(1+1)@70%+)

Target 5-10# increase from last week.

Snatch Pull (4×3@100%+)

Target 5-10% increase from last week.

5 Second Pause Bench Press (4×3@70%)

Pause 5 seconds on chest

Strict Toes-To-Bar (3×8)

SS with Back Extension

Back Extension (3×12)

Extra Credit

Metcon (Time)

4x500m Ski
Rest 2 minutes between efforts.

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