CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
For time:
3-5-3-7-3-9-3-7-3-5-3
Handstand Push-up
Toes to Bar
(alternate rounds with a partner)
For total calories:
Tabata Assault Bike
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Competitor 1
At a moderate load:
Every 1:00 for 6:00
Min 1: 3 Snatch Push Press + 1 Overhead Squat
Min 2-3: 2 Snatch Push Press +1 Overhead Squat
Min 4-6: 1Snatch Push Press + 1 Overhead Squat
Snatch
70% 2×1
75% 1×1
80% 1×1
85% 2×1
90% 3×1
(if all 3 lifts are good, work to a max)
Back Squat
80% 3×3
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
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Competitor 2
At a moderate load:
Every 1:00 for 6:00
Min 1: 3 Snatch Push Press + 1 Overhead Squat
Min 2-3: 2 Snatch Push Press +1 Overhead Squat
Min 4-6: 1Snatch Push Press + 1 Overhead Squat
Snatch
70% 2×1
75% 1×1
80% 1×1
85% 2×1
90% 3×1
(if all 3 lifts are good, work to a max)
Back Squat
70% 1×3
75% 1×1
80% 2×1
85% 3×1
For time:
50-40-30-20-10
Calories on the Rower
Double Unders
Sit-ups
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Weightlifting
Snatch High Pull + Snatch
3(2+2) -choose weight-
Clean High Pull + Clean
3(2+2) -choose weight-
Front Squat
85% 2×2
80% 3×5
Partner Med Ball Sit-up
4×10 -choose weight-
Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.”
~Aristotle
