CrossFit
For load:
Close Grip Bench 5-4-3-2-1
(make consistent increases)
5 rounds for total reps:
3:00 AMRAP
3 Front Squats 135/95
6 HSPU
9 Pull-ups
(rest 1:00 between AMRAP’s)
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Competitor 1
AMRAP 6:00
8 Thrusters 75/55
2 Bar Muscle-up
For total reps:
Every 1:00 for 10:00
Odd min: 3 Strict Pull-up + CTB Pull-up
Even min: 3 Strict HSPU + HSPU
*Start every minute with 20 double unders
3 rounds:
No rest between exercises.
8 Chest Press
8 Seated/Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Pullover
8 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Shoulder Press
8 High Row
(alternate rounds with a partner)
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Competitor 2
For total reps:
Every 1:00 for 10:00
Odd min: 3 Strict CTB Pull-up + Pull-up
Even min: 3 Strict HSPU + HSPU
*Start every minute with 20 double under
(choose reps prior to start. unbroken)
Not timed:
800m Run
AMRAP 6:00
8 Thrusters 75/55
4 Bar Muscle-up
Not timed:
800m Run
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
8-12 Seated Dip
(alternate rounds with a partner)
Not timed:
800m Run
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
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Aerobic Capacity
AMRAP 30:00
1000/800m Row or Run
200m Farmer’s Walk
1:00 Forearm Plank
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Weightlifting
Power Snatch + Drop Snatch
80% 4(2+2)
Power Clean + Push Jerk + Split Jerk
80% 4(2+1+1)
Push Press
85% 4×3
“To be trusted is a greater compliment than being loved.”
~George MacDonald
~George MacDonald
