Home Workout
8 rounds:
:20 Kick Sit
:10 Rest
:20 Frog Squat
:10 Rest
:20 Mountain Climber
:10 Rest
:20 V-up
:10 Rest
:20 Superman Hold
1:00 Rest
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CrossFit
For load:
Standing Press 8-8-8-8
(make consistent increases)
5 rounds for time:
5 Deadlift 225/185
10 Burpee Over the Bar
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Competitor
For reps:
:30 Handstand Push-up
:30 Rest
:30 Ring Dip
:30 Rest
:30 Hand Release Push-up
3 rounds:
3:00 to complete.
250m Row
Handstand Push-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row
Ring Dip (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row
Hand Release Push-up (match test set)
(rest with remaining time)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 3×3
“Don’t follow trends, start trends.”
~Frank Capra
