CrossFit
Skill
Rope Climb
For time:
5 Rope Climb
For time:
20 Power Clean 135/95
40 Box Jump 24″/20″
60 Russian Kettlebell Swing 53/35
120 Double under
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Competitor 1
Jerk Dip
100% 3×3
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
3 rounds for load:
1 Weighted Chin-up at approximately 90%
1 Weighted Dip at approximately 90%
(rest 1:00)
6 Weighted Chin-up
6 Weighted Dip
(rest 1:30)
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Strict Handstand Push-up
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
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Competitor 2
Jerk Dip
100% 3×3
Power Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 1+1
90% 2(1+1)
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
5 rounds for time:
7 Strict Handstand Push-up
14 Calorie Row
7 Bar Muscle-up
(rest 1:00 between rounds)
“Cumulative Sets”
1-2-3-4-5-6-7-8..until failure
For total reps:
Seated Row
(rest :10 between sets)
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Aerobic Capacity
5 rounds for reps + cals:
1:00 Air Runner or Bike
:30 Rest
1:00 Side Plank (:30/side)
:30 Rest
(rest 2:00)
–
5 rounds for reps + cals:
1:00 Row
:30 Rest
1:00 Single arm OH Carry (:30/arm)
:30 Rest
(rest 2:00)
5 rounds for reps + cals:
1:00 Single arm Farmer’s Walk (:30/arm)
:30 Rest
1:00 Burpee Lateral Box Step-over
:30 Rest
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Weightlifting
Power Snatch
4×2 -choose weight
Power Clean + Pause Jerk
4(2+2) -choose weight-
Push Press
4×3 – choose weight-
“Treat a person as he is, and he will remain as he is. Treat a person as if he were where he could be and should be, and he will become what he could be and should be.”
~Jimmy Johnson
~Jimmy Johnson
