CrossFit
For load:
Turkish Get-up 1-1-1-1-1
(make cosnsitent increases)
For time:
5 Rope Climbs
50 Steps Walking Lunge
25 Toes to Bar
50 Double unders
75 Russian Kettlebell Swings 70/44
50 Double unders
25 Toes to Bar
50 Steps Walking Lunge
5 Rope Climbs
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean + Push Press
(add 10lbs/5lbs each set)
Bench Press
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×2
70% Max Reps
*follow each set with 1 legless rope climb
10 rounds for time:
5 Handstand Push-ups
6 Pull-ups
7 Kettlebell Swings 53/35
No measure:
100 Band Pulls
100 Band Triceps Extensions
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Competitor 2
For load:
Every 1:00 for 10:00
1 Split Power Clean (blocks) + 1 Split Jerk
(make consistent increases)
For load:
Every 1:00 for 10:00
Odd min: 8 Close Grip Bench Press
Even min: 5 Weighted Pull-up
(make consistent increases. do not push to failure)
At a moderate load:
Single-Arm Dumbbell Press 12-10-8-6
(make consistent increases)
Not timed:
18-15-12-9-6
Bent Cable Rows
Bar Dips
Plate Raises
No measure:
100 Band Pulls
100 Band Triceps Extensions
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Weightlifting
Muscle Snatch + Snatch
4(1+2) -choose weight-
Power Clean + Push Press
4(1+2) -choose weight-
Strict Press
3×8 -choose weight-
Strict Pull-ups
2x AMRAP
Bulgarian Split Squats
2×10 -choose weight-
“Only those who have learned the power of sincere and selfless contribution experience life’s deepest joy: true fulfillment.”
~Tony Robbins
~Tony Robbins
