Home Workout
AMRAP 15:00
3-6-9-12-15..continue increasing by 3’s
Mountain Climber
Bicycle Crunch
Pike Push-up
Russian Twist
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CrossFit
At a moderate load:
Bulgarian Split Squat 8-8-8-8 (each leg)
(make consistent increases)
4 rounds for time: (slowest is score)
500m Row
(rest 3:00 between rounds)
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Competitor
For load & reps:
Every 1:00 for 10:00
Odd min: 5 Weighted Pull-up
Even min: Bar Muscle-up
(choose reps and load prior to start. unbroken)
For reps:
:30 Bench Press 185/125
:30 Rest
:30 Standing Press 115/85
:30 Rest
:30 Weighted Dip 70/35
3 rounds:
3:00 to complete.
250m Row
Bench Press 185/125 (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row
Standing Press 115/85 (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row
Weighted Dip 70/35 (match test set)
(rest with remaining time)
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Weightlifting
At a moderate load:
Pause Jerk (:02 in dip) 3-3-3-3-3
(make consistent increases)
At a moderate load:
Power Clean 3-3-3-3-3
(make consistent increases)
At a moderate load:
Bench Press 8-8-8-8
(make consistent increases)
At a moderate load:
Weighted Dip 8-8-8-8
(make consistent increases)
At a moderate load:
Triceps Extension 12-12-12
(make consistent increases)
“Go to Heaven for the climate, Hell for the company.”
~Mark Twain
