CrossFit
For load:
Dumbbell Pullover 12-10-8-8-8
(make consistent increases)
For time:
400m Run
21 Bench Press 155/105
21 Pull-ups
400m Run
15 Bench Press
15 Pull-ups
400m Run
9 Bench Press
9 Pull-ups
____________________
Competitor 1
For load:
Rebounding Push Press 9-7-5-3
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Odd min: 3 DBall Over the Shoulder 150/100
Even min: Ring Dips
(choose reps prior to start. unbroken)
For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: Strict HSPU
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
3 not timed:
25 Push-ups
25 Ring Row
At 2k row pace:
250m row
(rest :30)
500m row
(rest 1:00)
750m row
(rest 1:30)
500m row
(rest 1:00)
250m row
(rest :30)
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Competitor 2
5 rounds for load:
5 Rebounding Push Press
1 Rope Climb + 1 Legless Rope Climb + 1 Rope Climb
(make consistent increases)
5 rounds for reps:
:20 Ring Muscle-ups
:40 Rest
:20 Dumbbell Power Clean & Jerk 50/35
:40 Rest
Not timed:
30 Kick Sits (alt legs)
45′ Hand Walk
30 Cobras
45′ Plate Push
30 Frog Squats
45′ Seal Walk
30 Half Hindu
45′ Hand Walk
30 Polar Bear Press
*click here for movement demos
*click here for movement demos
At 2k row pace:
1 x 250m row (rest :30)
2 x 500m row (rest 1:00)
3 x 750m row (rest 1:30)
2 x 500m row (rest 1:00)
1 x 250m row (rest :30)
_______________________
Weightlifting
Power Snatch
70% 3×4
Power Clean + Push Press
70% 3(4+3)
BTN Press
4×10 -choose weight-
“All the things that are worth doing, take time.”
~Mos Def
~Mos Def
