CrossFit
2 rounds for total reps + calories:
1:00 Wall Walks
1:00 DBall Over the Shoulder 150/80
1:00 Assault Bike for Calories
1:00 Weighted Sit-up 53/35
1:00 KB C&J 53/35 (both hands)
1:00 Burpee Broad Jumps
1:00 Row for Calories
3:00 Rest
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CrossFit Competitor
5 attempts to establish:
Max Broad Jump
(rest as needed)
Clean + Hang Clean + Front Squat
65% 1+2+1, 1+1+2
70% 1+2+1, 1+1+2
75% 1+1+1, 1+1+1, 1+1+1
Based on C&J 1RM
For total reps of Box Jump:
Every 1:00 for 10:00
Odd min: 2 Power Snatches at 70%
Even min: Box Jumps 24/20
Based on Power Snatch 1RM
(choose reps prior to start)
For time:
50 Cal Row
40 Double unders
30 GHD Sit-ups
20 Pistols (alt legs)
40 Cal Row
30 Double unders
20 GHD Sit-ups
10 Pistols (alt legs)
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 5×1
Snatch High Pull
2×3 -choose weight-
3×2 -choose weight-
Romanian Deadlift
2×4 -choose weight-
3×3 -choose weight-
( Focus on movement and stretch)
Accumulate 2:00 of:
Weighted Plank Hold 55lbs
“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.”
~Greg Glassman
