CrossFit
For load:
Weighted Pull-up 2-2-2, 2×2
(rest as needed)
3 rounds for time:
400m Run
30 Push-ups
20 Pull-ups
10 Thrusters 95/65
________________________________________
CrossFit Competitor (off season)
Push Press
75% 1×3
80% 2×2
85% 1.2.1
Bench Press
80% 6×2
5 rounds for total reps:
Strict Pull-ups
(rest 1:00)
For time:
75 Medicine Ball Sit-ups 20/14
_________________________________________
Weightlifting
Power Clean + Clean
70% 2+2, 2+2
75% 2+2, 2+1
80% 2+1, 1+2, 2+1
(based on power clean 1rm)
Snatch High Pull
4×4 -choose weight-
Back Squat
70% 4×4
For load:
Barbell Sit-up 9-9-9
“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”
~Greg Glassman
