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Fri 24FEB23


quick minimalist workouts

Week 2 of 6


@slow tempo; 30sec; rest 30sec x 3


10 Air Squats

10 Down Dog Scap Push Ups

5 Plank Raises

x 2-3


Nose to Wall Hold: Accum 30sec


A. Air Squat

@3111; max repeatable reps; rest 90sec x 4

B. Hand Stand Push Up Variation

@3010; max repeatable reps; rest 90sec x 4

*Modification: Use variation you used last week

Strict HSPU, Piked HSPU, Piked Push Up,

or Push Up to Down Dog

C. Plank Variation

Accumulate 3min

*Use variation you used last week:

Forearm Plank, Plank



@consistent effort; 35 min


add muscle, build strength, feel energized

A. Deadlift:

3 reps; rest 2 min x 3

- 8-9.5 RPE and weight. Last set tough.

B. Weighted Strict Pull Up:

3 reps; rest 2 min x 3

- 8-9.5 RPE and weight. Last set tough

C1. Single Arm Alternationg DB Bench Press:

6-10 reps; rest 60 sec x 3

-7-8 RPE.

- replicate hand spacing to that of what you DB bench

C2. Nordic Hamstring Raise:

10-12 reps; rest 2 min x 3

-6-8 RPE. Quick and smooth reps.

C3. Weighted Side Bends:

20/side @ consistent tempo, stay lighter

rest as needed

x3 sets

- NOT alternating this week.


evidence-based, high-intensity functional fitness

CrossFit Games Open 23.2



Warm-Up, Stretching, and Mobility Flow Ideas

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Not sure what a specific exercise is?

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Questions? Scores?

** Put them in the comments below **

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