CROSSFIT
“Tabata What?”
For reps: (Tabata scoring)
DB Snatch 50/35 (alt. arm)
(1:00 Rest)
DB Thruster 50/35 (single-arm)
(1:00 Rest)
DB Renegade Row 50/35
(1:00 Rest)
DB Lunge Step 50/35
(score is lowest score of each exercise, combined)
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COMPETITOR
4 rounds for quality:
4 Parallette Handstand Push-up
40 Double Under (unbroken)
4 Ice Cream Maker (rings)
For load:
Jerk Dip + Pause Jerk + Jerk
Build to Heavy Set: 2 + 1 + 1
For time:
9-8-7-6-5-4-3-2-1
Strict Ring Dip
*alt. rounds with partner
Front Squat
50% 1×8
60% 1×5
70% 1×3
75% 1xAMRAP
“Death Race”
5 rounds for time:
15/10 Calorie Assault Bike
10 Burpee
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Jerk Dip
95% 3×3
Power Clean
80% 4×2
Push Press
70% 1×3
75% 1×3
80% 1×2
85% 1×2
90% 1×2
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POWERBUILDING
Cycle 1/Week 1
Back Squat
35% 1×5
45% 1×5
60% 1×5
Walk Out
85% 1×1
Pause Back Squat
50% 1×3
Good Morning
8(L) 8(M) 8(MH)
2 rounds:
No rest between exercises.
8 Tempo Leg Curl (:04 ecc)
8 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
Weighted Plank Hold
2x :30 (M)
“The growth and development of people is the highest calling of leadership.”
~Harvey S. Firestone
