CrossFit
For total reps:
Every 1:00 For 10:00
Odd min: 1 Strict HSPU + HSPU
Even min: 1 Strict Pull-up + Pull-up
“The Chief”
5 Rounds For Total Reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
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Competitor 1
5 rounds for time:
250m Row
3 Ring Muscle-up
(rest 1:00 between rounds)
For time:
21-15-9
Handstand Push-up
Chest to Bar Pull-up
GHD Sit-up
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Rowing Torso
Lateral Raise
Face Pull
(no rest between rounds)
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Competitor 2
5 rounds for time:
10 Calorie Assault Bike
5 Ring Muscle-up
(rest 1:00 between rounds)
For total reps:
Every 1:00 for 10:00
Odd min: Strict Chest to Bar Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar
5 rounds:
No rest between exercises.
8 Seated Row
8 Chest Press
8 Pullover
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Pec Deck
Lateral Raise
Rowing Torso
(no rest between rounds)
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Aerobic Capacity
4 rounds:
2:00 Row
0:30 Rest
2:00 Bike or Ski
0:30 Rest
2:00 Air Runner
0:30 Rest
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Weightlifting
Power Snatch + Drop Snatch
85% 4(2+1)
Power Clean + Push Jerk + Split Jerk
85% 3(1+1+2)
Push Press
85% 4×4
“Don’t only practice your art, but force your way into its secrets; art deserves that, for it and knowledge can raise man to the Divine.”
~Ludwig van Beethoven
~Ludwig van Beethoven
