CrossFit
Bench press
Build to heavy set of 6
85% of heavy set: 2×8
For Time:
80 Double under
20 Ring Dip
20 Ring Dip
60 Double under
15 Ring Dip
40 Double under
10 Ring Dip
20 Double under
5 Ring Dip
5 Ring Dip
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Competitor 1
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
5 rounds for load:
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
(same weight for all rounds)
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Strict Handstand Push-up
*start each round with 20 double unders
(choose reps prior to start. unbroken)
For total calories:
3x :10 Assault Air Bike / :50 Rest
2x :20 Assault Air Bike / :40 Rest
1x :30 Assault Air Bike
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Competitor 2
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Strict Handstand Push-up
*start each round with 20 double unders
(choose reps prior to start. unbroken)
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
5 rounds for time:
400m Assault Air Runner
500m Row
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Aerobic Capacity
AMRAP 30:00
Ruw or Row 800m
10 DBall Get-ups
200m Single-Arm Overhead Carry (switch arms every 50m)
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Weightlifting
Power Snatch + Hang Power Snatch
85% 3(1+1)
Power Clean + Pause Jerk
85% 4(1+2)
Push Press
5×3 – choose weight-
“If everyone is moving forward together, then success takes care of itself.”
~Henry Ford
~Henry Ford
