CrossFit
For load:
Bench Press 5-3-1-1-1
*follow each set with 3-5 weighted chin-up
For time:
50 Sit-up
25 Handstand Push-up
25 Toes to Bar
25 Push-up (hand release)
50 Sit-up
25 Push-up (hand release)
25 Toes to Bar
25 Handstand Push-up
50 Sit-up
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Competitor
At a moderate load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) 1 Jerk
(add 10lbs/5lbs each set)
For time:
50 Sit-up
25 Handstand Push-up
25 Toes to Bar
25 Push-up (hand release)
50 Sit-up
25 Push-up (hand release)
25 Toes to Bar
25 Handstand Push-up
50 Sit-up
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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Aerobic Capacity
3 rounds for total reps + cals:
2:00 Assault Air Runner
1:00 Box Step-Up
1:00 Bear Crawl
2:00 Row
1:00 Suitcase Hold
1:00 Side Plank (:30 ea. side)
2:00 Bike
1:00 Plank Shoulder Tap
1:00 Hurdle Step Over
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Weightlifting
Power Snatch
85% 3(1+1)
Power Clean + Jerk
85% 3(1+1)
Push Press
75% 4×3
“It is better to be defeated standing for a high principle than to run by committing subterfuge.”
~Grover Cleveland
~Grover Cleveland
