CrossFit
For load:
Bench Press 3-2-2-1-1-1
(make consistent increases)
For total rounds
Every 1:00 until failure:
Min 1: 7 Burpees
Min 2: 7 Thrusters 75/55
Min 3: 7 Toes to Bar
Min 4: 7 Sumo Deadlift High Pulls 75/55
(add 1 rep to each exercise every round)
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Competitor 1
For load:
Every 1:00 until you miss the same weight twice:
3 Thrusters 115/85
(make 10lbs/5lbs increases)
For load:
Every 1:00 until you miss the same weight twice:
3 Deadlifts 225/155
(make 20lbs/10lbs increases)
Record all four scores:
5:00 Rope Climbs
5:00 Rope Climbs
3:00 Rest
5:00 Handstand Push-ups
3:00 Rest
5:00 Ring Dips
3:00 Rest
5:00 Pull-ups
5 rounds for calories:
:10 Assault Bike Sprint
:50 Rest
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Competitor 2
For load:
Every 1:00 until you miss the same weight twice:
3 Bench Press 185/125
(make 10lbs/5lbs increases)
For load:
Every 1:00 until you miss the same weight twice:
3 Weighted Pull-ups – start at body weight
(make 10lbs/5lbs increases)
Record all three scores:
3:00 Legless Rope Climbs
1:30 Rest
3:00 Thrusters 95/65
1:30 Rest
3:00 Legless Rope Climbs
“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row for calories
:10 Rest
:40 Row for calories
:20 Rest
:30 Row for calories
:30 Rest
:20 Row for calories
:40 Rest
:10 Row for calories
:50 Rest
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Weightlifting
Rest
“The most worth-while thing is to try to put happiness into the lives of others.”
~Robert Baden-Powell
~Robert Baden-Powell
