CrossFit
5 rounds for total reps:
Handstand Push-ups
(rest 1:00)
For time:
20 Box Jumps 24/20
800m Run
60 Double unders
1000m Row
60 Double unders
800m Run
20 Box Jumps
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CrossFit Competitor
Power Clean + Push Press
75% 2+2, 2+2
80% 2+2, 2+1
85% 1+1, 1+1, 1+1
based on push press 1rm
For total time:
5 rounds:
1 Muscle-up + 5 Ring Dips
~then~
5 rounds:
1 Strict HSPU + 5 Kipping HSPU
~then~
5 rounds:
1 Strict Pull-up + 5 CTB Pull-ups
~then~
5 rounds:
1 Strict HSPU + 5 Kipping HSPU
~then~
5 rounds:
1 Muscle-up + 5 Ring Dips
~then~
30 Hand Release Push-ups
8 rounds for total calories:
:30 Airdyne
:30 Rest
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Weightlifting
Push Press
75% 2×3
80% 3×2
Power Clean + Hang Power Clean
70% 2+2, 2+2
75% 2+1, 1+2, 2+1
80% 1+1, 1+1, 1+1
based on power clean 1rm
Bench Press
5×5 -choose weight-
Weighted Plank Hold
3x:45 -choose weight
“Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
~Theodore Roosevelt
