CrossFit
4 rounds for time:
500m Row
400m Run
30 Sit-ups
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Competitor 1
For time:
5 Bar Muscle-up
1 Strict Handstand Push-up
4 Bar Muscle-up
2 Strict Handstand Push-up
3 Bar Muscle-up
3 Strict Handstand Push-up
2 Bar Muscle-up
4 Strict Handstand Push-up
1 Bar Muscle-up
5 Strict Handstand Push-up
*5 Toes to bar at each break within a set
For load:
Every 1:00 for 20:00
Odd min: 1 Weighted Chin-up
Even min: 1 Weighted Dip
(add 10lbs/5lbs each set)
Not timed:
100′ Hand Walk
10 Rope Climbs
1 Mile Run
100 Double unders
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Competitor 2
Not timed:
1 Mile Run
10 Rope Climbs
100′ Hand Walk
1 Mile Run
For load:
Every 1:00 for 20:00
Odd min: 1 Weighted Chin-up
Even min: 1 Weighted Dip
(add 10lbs/5lbs each set)
For time:
10 Strict Handstand Push-up
2 Kipping Handstand Push-up
8 Strict Handstand Push-up
4 Kipping Handstand Push-up
6 Strict Handstand Push-up
6 Kipping Handstand Push-up
4 Strict Handstand Push-up
8 Kipping Handstand Push-up
2 Strict Handstand Push-up
10 Kipping Handstand Push-up
*10 Toes to bar at each break within a set
3 rounds for time:
80yd Sled Push Shuttle 225/180
40 Double unders
20 Burpees
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Aerobic Capacity
4 rounds for cals:
AMRAP 4:00
400m Run or 200m Medball Carry
Row for calories in time remaining
(rest 4:00 between rounds)
*Accumulate :30-1:00s Side Plank ea. arm during rest
Goal: Pace to increase effort each round – show increase in cals
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Weightlifting
Hang Power Snatch + Power Snatch
80% 2(1+1)
85% 1(1+1)
Power Clean + Push Press + Power Jerk
80% 2(2+2)
85% 1(2+2)
90% 1(1+2)
Snatch Push Press
Work up to Heavy 3
Single Arm Cable Row
3×10 -choose weight-
“My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging.”
~Hank Aaron
~Hank Aaron
