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Fri 27JAN23


quick minimalist workouts


30 sec @ slow tempo x3 sets; ran

*work on bracing through stomach here


Skill Practice

Forearm HS Hold

*start by facing the wall with inverted and walking feet up the wall


Death By Burpees

EMOM style...

min 1: 1 rep

min 2: 2 reps

min 3: 3 reps

min 4: 4 reps

*go until you can't do the given reps in the given minute


add muscle, build strength, feel energized

A. Deadlift:


rest 2 min

- 8-9.5 RPE.

(4 sets)

B. Weighted Strict Pull Up:


rest 2 min

- 8-9.5 RPE.

(3 sets)

C1. Decline Bench Press:

20 reps

rest 60 sec

-7-8 RPE.

- replicate hand spacing to that of what you DB bench

C2. Seated Leg Extension:

20 reps

rest 2 min

-7-8 RPE.

x2 sets for C.

C3. Alternating Weighted Side Bends:

30 sec @ consistent tempo, stay lighter

rest as needed

x3 sets


evidence-based, high-intensity functional fitness

Previous CrossFit Open workout.

Your choice on which one.



Warm-Up, Stretching, and Mobility Flow Ideas

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Not sure what a specific exercise is?

YouTube It

Questions? Scores?

** Put them in the comments below **

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