CrossFit
For load:
Bench Press 10-8-6-6
(make consistent increases)
With a partner for time:
100′ Plate Push 45/35
200m Farmers Carry 70/53
300 Double Under
200m Farmers Carry
100′ Plate Push
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Competitor
Back Squat
Build to 1RM
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Calories on the Assault Bike
3 rounds:
3:00 to complete.
250m Row
Ring Muscle-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row
Handstand Push-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row
Calories on the Assault Bike (match test set)
(rest with remaining time)
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Weightlifting
At a moderate load:
Muscle Snatch 3-3-2-2-2
At a moderate load:
Snatch Push Press + Overhead Squat 3(3+3)
Snatch
70% 4×3
Back Squat
60% 1×8
65% 1×8
70% 1×8
3 rounds:
10 Incline Sit-up
15 Back Extension
“There is no short and easy road, no magic cure for those ills which have afflicted mankind from the dawn of history.”
~Frank B. Kellogg
