• Focuses on building strength how Rich has and still does.

  • Includes classic strength, EMOMs, metcons, Olympic Lifting, Powerlifting, Dballs, Tire Flips, etc.

  • For those struggling with 1 rep maxes, cycling heavy weights, or medium weights in metcons.

This Strength Bias will focus on building strength the way Rich has throughout his CrossFit career. It will focus on improvements in the Olympic and Power Lifts as well as cycling heavy weights in a variety of ways. Rich and Mayhem Teams do very well in these events for a reason. The Strength Bias is made for individuals that are already well rounded to a certain extent. They may have some success in workouts with gymnastics, lighter loads, and/or high metabolic conditioning. These individuals may struggle more with heavier weights and medium/heavy conditioning workouts. This Bias will focus on improvements in these areas.


Day 1

Snatch (7x3 @75%)
Snatch Pull (4x3 @80%)
Snatch Grip Deadlift (3x3 @95%)
Back Squat (5x5 @75%)

5 rounds:
5 dumbbell hang squat snatches, left arm (70/45)
5 dumbbell hang squat snatches, right arm (70/45)
5 dumbbell thrusters (70/45)
200-m run

4 sets
10 weighted glute ham raise
20 reverse hyper

Day 2

Warm Up:
*15:00 for quality*
1:00 cardio machine
1:00 handstand hold
10 dumbbell single leg deadlift R/L
10 single arm dumbbell press R/L

Power Clean (5x3 @75%)
Push Press (5x3 @75%)
Push Jerk (5x3 @65% of push jerk)

8 Rounds
8 Strict HSPU
10 Deadlift (205/135)
12 Toe-to-bar
-Rest 1:00 b/w rounds-