CrossFit
For load:
Deadlift 5-3-3-1-1-1
(make consistent increases)
For time:
15 DBall Over The Shoulder 150/80
30 Calories on The Assault Bike
45 DBall Slams 20/14
60 Russian Kettlebell Swings 70/44
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Competitor 1
For load:
Every 1:00 until you miss the same weight twice:
1 Bench Press start at 135/95
(add 10lbs/5lbs each set)
For load:
Every 1:00 until you miss the same weight twice:
1 Weighted Pull-up start at body weight
(add 10lbs/5lbs each set)
For reps:
5:00 Ring Muscle-ups
3:00 Rest
5:00 Strict Pull-ups
3:00 Rest
5:00 Strict Handstand Push-ups
For time:
500m Row
rest 1:30
500m Row
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Competitor 2
Record reps for each movement:
5:00 Strict Ring Muscle-ups
3:00 Rest
5:00 Strict HSPU
3:00 Rest
5:00 Strict Pull-ups
3:00 Rest
5:00 Ring Muscle-ups
3:00 Rest
5:00 Handstand Push-ups
3:00 Rest
5:00 Pull-ups
3:00 Rest
5:00 Hand Walking for distance
Not timed:
18-15-12-9-6
Back Extension
GHD Sit-up
Independent Session
30-45min Sustained Work at 70% MHR
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Weightlifting
High Pull + Power Snatch
80% 4(1+2)
High Pull + Power Clean
80% 4(1+2)
Strict Press
3×5 -choose weight-
GHD Sit-ups
4×10 -choose weight-
Weighted Dips
4×8 -choose weight-
“I am ready to act, if I can find brave men to help me.”
~Carter G. Woodson
~Carter G. Woodson
