CrossFit
For load:
Close Grip Bench Press 5-3-3-2-2-2
AMRAP 7:00
3-6-9-12-15…..
Push-up (hand release)
Kettlebell Swing 53/35
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Competitor 1
For load:
Bench Press 8-5-3-3-3-5-8
*follow each set with 1 legless rope climb
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Deficit Handstand Push-up 4″/2″
(choose reps prior to start. unbroken)
For load:
Single-Arm High Row 3×8
(alternate sets with a partner)
(alternate sets with a partner)
For load:
Seated Dip 6×8
(alternate sets with a partner)
–
For load:
Single-Arm Low Row 3×8
(alternate sets with a partner)
–
Band Pull Apart
100 with red band
Band Triceps Pushdown
100 with red band
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Competitor 2
For load:
Bench Press 8-5-3-3-3-5-8
*follow each set with 1 legless rope climb
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Deficit Hadstand Push-up 4″/2″
*start every minute with 20 double unders
15-12-9
No rest between exercises.
Pullover
Front Pulldown
Seated Row
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Shoulder Press
Chest Press
Seated Dip
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Pec Dec
Lateral Raise
Rowing Torso
(alternate rounds with a partner)
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Aerobic Capacity
AMRAP 24:00
Row 500m
(rest 2:00 after each 500m)
*slightly faster over each interval
Not for time:
400m Single arm Farmer’s Walk
(switch arms every 50)
(switch arms every 50)
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Weightlifting
Power Snatch + Overhead Squat
80% 4(2+2)
Power Clean + Push Jerk
80% 4(2+2)
Push Press
85% 3×3
“It is not the clear-sighted who rule the world. Great achievements are accomplished in a blessed, warm fog.”
~Joseph Conrad
~Joseph Conrad
