CrossFit
Strict Press
5×3
2 rounds for time:
80 Double under
40 Pull-up
20 Burpee
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Competitor
3 rounds no measure:
15 Calorie Assault Bike
30 Calorie Row
15 Calorie Air Runner
Tempo Bench Press (:04 ecc)
6-6-6-6
(make consistent increases)
At a moderate load:
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-up
Even min: 3 Weighted Dip
(make consistent increases)
3 rounds:
No rest between exercises.
10 Seated Row
10 Pullover
10 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Nautilus Rowing Torso
12 Ring Row
(alternate rounds with a partner)
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Aerobic Capacity
5 rounds for cals:
1:00 Row – Easy Pace
:30 Row – Moderate Pace
:30 Row – Fast Pace
(rest 1:00)
5 rounds for cals:
1:00 Air Runner – Easy Pace
:30 Air Runner – Moderate Pace
:30 Air Runner – Fast Pace
(rest 1:00)
5 rounds for cals:
1:00 Bike/Ski – Easy Pace
:30 Bike/Ski – Moderate Pace
:30 Bike/Ski – Fast Pace
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Weightlifting
Rest
“He who wonders discovers that this in itself is wonder.”
~M. C. Escher
