HiBreed CF 60
HiBreed Training
Short on time, not on intensity. This one hits every CrossFit element in 60 minutes flat—strength, conditioning, skills—no fluff. Perfect for busy athletes who still want smart, progressive training. Scalable, efficient, and evidence-based. Chat access + full training logs included.
Warm Up
A
A: 4 min Cardio of your choice B: 5 x 3 weighted Squats Jumps followed by 5 heavy Med Ball Throws against a Wall (Think about pushing someone) start easy and get more and more aggressive per Round
B
Back Squat
4 x 4
C1
DB Strict Press
3 x 7
C2
Chin Ups
3 x 7
Circuit
D
3 Rounds for time: 30 Wall Balls 20m Overhead walking Lunges (2 Dumbells) 10 Burpees over DB Try to move with a constant and durable effort. Don't push too hard (RPE 8). Choose the DBs based on your strength and mobility overhead. Walk at least 10m unbroken.
Warm Up
A
A: 4 min Cardio of your choice B: 3x5 russian KB Swings (heavier each set) C: 3x5 American KB Swings (heavier each set) between each Set - 10 PVC Overhead Squats
B
High Hang Power Clean
4 x 3
C
Overhead Squat
3 x 4
D1
Bench Press
3 x 6
D2
One Arm DB Row
3 x 9
Circuit
E
15min AMRAP 15 Power Cleans 12 cal Row/Bike/Ski 9 Thrusters 6 Bar Muscle Ups Rx: @50/35kg Threshold Tempo (RPE 8) - hard but sustainable. Use your first round as a benchmark and repeat the same effort. Scale weight so you're able to get to your reps in 1-2 sets. If you can't do BMU - do 6 C2B + 6 Push Ups or use bands.
Warm Up
A
A: 4 min Cardio of your choice B: 2 Rounds of 10 Box Step Ups 10 Box Jumps (Step down) 10 Bouncing Box Jumps 10 Good Mornings (weighted)
B
Deadlift
4 x 3
C
Push Press
3 x 4
Circuit
D
25min AMRAP: 100m Run 10 Toes 2 Bar 10 Deadlifts (Rx: 100/70) RPE 7 - no hard effort, keep moving effortlessly and constantly
Warm Up
A
A: 4 min Cardio of your choice B: 5 x 3 weighted Squats Jumps followed by 5 heavy Med Ball Throws against a Wall (Think about pushing someone) start easy and get more and more aggressive per Round
B
Paused Front Squats
3 x 4
C
Back Rack Lunges
3 x 7
D1
Strict HSPU
3 x 7
D2
Strict Pull Ups
3 x 7
Circuit
E
5x2min Interval (1min Rest) 8 Burpee Box Jumps 8 Devil Press max Rep DB Thrusters @22,5/15kg This should be a really tough effort (RPE 9), but be aware that you need to do 5 Rounds ;-) The goal is to get to the Thrusters in each Round, so scale Weight & Reps accordingly.
Warm Up
A
A: 4 min Cardio of your choice B: 3x5 russian KB Swings (heavier each set) C: 3x5 American KB Swings (heavier each set) between each Set - 10 PVC Overhead Squats
B
High Hang Power Snatch
5 x 3
Circuit
C
25min AMRAP 500m Row 50 weighted Box Step Ups 50 russian KB Swings 50 Push Ups KB Swings and Step Ups with the same KB - go a bit lighter here to maintain constant output. Do short sets on the push ups to avoid failure.
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HiBreed CF 60
HiBreed CF 60
HiBreed CF 60
