~45 min · unilateral, hamstring, and calf work CrossFit doesn't train directly
Bulgarian Split Squat
Rear-foot elevated. DB or barbell.
Target: 8–10 / leg
1
lbs
reps
2
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reps
3
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4
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5
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6
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8
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Romanian Deadlift
Slower, hamstring-focused pull.
Target: 10–12
1
lbs
reps
2
lbs
reps
3
lbs
reps
4
lbs
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5
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reps
Standing Calf Raise
Superset with the hold below.
Target: 15–20
1
lbs
reps
2
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reps
3
lbs
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4
lbs
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Weighted Plank / Hollow Hold
Target: 30–45 sec
1
lbs
sec
2
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sec
3
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sec
4
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sec
Banded Lateral Walk
Optional finisher — hip stability.
Target: 15 steps / dir
1
band
reps
2
band
reps
3
band
reps
~45 min · horizontal pull, strict press, and shoulder health CrossFit skips
Incline DB Press
Superset with the row below.
Target: 8–10
1
lbs
reps
2
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reps
3
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4
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5
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8
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Single-Arm DB Row
Target: 8–10 / arm
1
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reps
2
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3
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4
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5
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6
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8
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Face Pull / Band Pull-Apart
Superset with rear delt fly.
Target: 15–20
1
lbs
reps
2
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3
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4
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Rear Delt Fly
Target: 12–15
1
lbs
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2
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3
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4
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DB Biceps Curl
Superset with triceps work.
Target: 10–12
1
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reps
2
lbs
reps
3
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4
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Triceps Pressdown / Overhead Ext.
Target: 10–12
1
lbs
reps
2
lbs
reps
3
lbs
reps
4
lbs
reps
Past sessions
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