CrossFit
Rest
Rest
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Competitor 1&2
Rest
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Rest
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Sleds
4x20yd Sled Push Shuttle 315/225
(400m Recovery Jog)
3x40yd Sled Push Shuttle 270/180
(400m Recovery Jog)
2x60yd Sled Push Shuttle 225/135
(400m Recovery Jog)
3x40yd Sled Push Shuttle 270/180
(400m Recovery Jog)
4x20yd Sled Push Shuttle 315/225
(alternate shuttles with a partner)
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FitEssentials
Superset
12-10-8
Sumo Deadlift
Single-Arm Dumbbell Press (each arm)
(rest 2:00 between sets)
For load:
Lunge Squat 10-10 (slow tempo)
(rest 1:00 between legs)
For reps + calories:
Tabata Abmat Sit-ups
(1:00 Rest)
Tabata Row
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Weightlifting
High Pull + Muscle Snatch + NHNF Snatch
Work up to Heavy 1+1+1
BTN Jerk + Jerk
80% 4 (1+1)
Sled Push
2x 40yd
2x 30yd
2x 40yd
(Choose weight – first set of 40yd will be heaviest, weight decreases from 30yd to 40yd. Decreases again from 30yd back up to 40yd. Full recovery in between)
(Choose weight – first set of 40yd will be heaviest, weight decreases from 30yd to 40yd. Decreases again from 30yd back up to 40yd. Full recovery in between)
Finish with light reverse sled drag 2x40yd, choose moderate weight
“When you can’t make them see the light, make them feel the heat.”
~Ronald Reagan
~Ronald Reagan
