CrossFit
For load:
Front Squat 4×4
(rest as needed)
For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlbell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
8 Kettlebell Swings
4 Pull-ups
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CrossFit Competitor
3 rounds for total reps:
Unbroken Rope Climbs
(rest 1:00)
Unbroken means that you don’t touch the ground. stop at the bottom and go back up.
Power Clean + Push Press
70% 2+2, 2+2
75% 2+2, 2+2
80% 1+1, 1+1, 1+1
based on push press
For total reps:
Every 1:00 for 20:00
Odd min: Ring Muscle-ups
Even min: Handstand Push-ups
Choose reps prior to start. Sets must be unbroken. Only score successful rounds.
3 rounds for time:
1000m Row
(rest 1:00)
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Weightlifting
Push Press
70% 4×4
based on push press 1rm
Hang Power Clean
70% 3×3
75% 4×2
based on power clean 1rm
Bench Press
5×5 -choose weight-
Plank Hold
3x:30 -choose weight-
“Life is 10% what happens to me and 90% of how I react to it.”
~Charles Swindoll
