CrossFit
Skill
Rope Climb
3 rounds for calories + reps:
1:00 Calories on The Assault Bike
1:00 Kettlebell Swings 53/35
1:00 Burpees
1:00 Double unders
1:00 Toes to Bar
1:00 Rest
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Competitor 1
Power Clean
70% 1×3
80% 2×2
90% 3×1
For load:
Bench Press 4-4-4-4
*follow each set with 2 Rope Climbs
(make consistent increases)
For total reps:
3:00 Ring Muscle-up
1:00 Row for calories
3:00 Strict Handstand Push-ups
1:00 Row for calories
3:00 Chest to Bar Pull-ups
1:00 Row for calories
3:00 Ring Dips
1:00 Row for calories
3:00 Pull-ups
1:00 Row for calories
3:00 Push-ups
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Competitor 2
3 rounds for distance:
0:00 – 2:00
8×1 Power Clean at 80% (every :15)
2:00 – 4:00
Row for Distance (go further each set)
4:00 – 6:00
Rest (complete 3 strict ring muscle-ups during rest)
3 rounds:
10 Shoulder to Overhead 185/125
30/20 Calories on The Assault Bike
(rest 2:00. complete 5 Strict Handstand Push-ups during rest)
3 rounds:
25 Double unders
5 Burpee Pullovers
25 Double unders
(rest :30)
7:00 AMRAP
1 Ring Muscle-up
2 Pistols (each leg)
3yrd Hand Walk
2 Ring Muscle-ups
3 Pistols
4yrd Hand Walk
….
Ascending Ladder
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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-
“You have power over your mind – not outside events. Realize this, and you will find strength.”
~Marcus Aurelius
~Marcus Aurelius
