CrossFit
For load:
Power Clean 5-3-3-2-2-2
(make consistent increases)
For time:
50 Sit-ups
25 Push-ups
75 Air Squats
25 Push-ups
50 Sit-ups
25 Push-ups
75 Air Squats
25 Push-ups
50 Sit-ups
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FitEssentials
For load:
Single-Arm Waiter’s Squat 8-8-8 (each arm)
(make consistent increases)
(make consistent increases)
2 rounds for reps + cals
1:00 DB Manmkers
1:00 Rest
1:00 MB Get-ups
1:00 Rest
1:00 Row
1:00 Rest
1:00 Single unders
1:00 Rest
1:00 Famer’s Carry Figure 8’s (turns 30′ apart)
1:00 Rest
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Competitor 1
6:00 no measure:
6 Single-Arm Dumbbell Snatch (alt arms) 70/50
6 Over the Box Jumps 24/20
(alternate rounds with a partner)
Do not exceed 80% 1RM:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
Do not exceed 80% 1RM:
Every 1:00 for 10:00
1 Clean Pull + 1 Clean + 1 Front Squat
(make consistent increases)
3 rounds for total calories:
3:00 Row for calories
3:00 Rest
(complete 20 GHD Sit-ups during rest)
(complete 20 GHD Sit-ups during rest)
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Competitor 2
6:00 no measure:
6 Single-Arm Dumbbell Snatch (alt arms) 70/50
6 Over the Box Jumps 24/20
(alternate rounds with a partner)
Do not exceed 80% 1RM:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
Do not exceed 80% 1RM:
Every 1:00 for 10:00
1 Clean Pull + 1 Clean + 1 Front Squat
(make consistent increases)
For total calories:
5:00 Row for calories
(rest 2:30)
1:00 Row for calories
(rest 1:00)
4:00 Row for calories
(rest 2:00)
1:00 Row for calories
(rest 1:00)
3:00 Row for calories
(rest 1:30)
1:00 Row for calories
(rest 1:00)
2:00 Row for calories
(rest 1:00)
1:00 Row for calories
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Weightlifting
Deficit Snatch
70% 2×3
75% 2×3
80% 2×2
Deficit Snatch Pull
90% 5×4
Back Squat
70% 4×8
Cable Rows
3×15 -choose weight-
2×12 -choose weight-
“Just knowing you don’t have the answers is a recipe for humility, openness, acceptance, forgiveness, and an eagerness to learn – and those are all good things.”
~Dick Van Dyke
~Dick Van Dyke
