Boulder CrossFit – CrossFit

“The Architect” (Weight)

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 15 Russian Kettlebell Swings

Station 2: Bench Press + :45 Straight Arm Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: 70/53lb, 44/26lb

Goal: Build strength while maintaining quality movement under fatigue

Score: Total combined load for deadlift and bench

Deadlift

Bench Press

Finisher (No Measure)

5 Sets, For Quality:

10 Glute Bridge Dumbbell Pull-Overs

15-20 GHD Weighted Reverse Hypers (Medball Loaded)