CrossFit
For load:
Every 1:00 for 10:00
1 Front Squat
(make consistent increases)
For time:
40-30-20
Pull-ups
Push-ups
Sit-ups
Air Squats
______________
Competitor 1
Push Press
70% 1×3
80% 1×3
90% 1×1
95% 2×1
Back Squat
70% 1×5
80% 1×5
90% 1×3
95% 1×2
Bench Press
70% 1×5
80% 1×5
90% 1×3
95% 1×2
For time:
1-2-3-4-5-4-3-2-1 (100 reps total)
Strict Pull-up
Strict Chin-up
Strict Commando Pull-up Rt
Strict Commando Pull-up Lt
(alternate each set with a partner)
_______________
Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Power Snatch (:02 BK)
(add 10lbs/5lbs each set)
For load:
Front Squat 3-3-2-2-2
*follow each set with 2 Nordic Curls – :05 Eccentric
(make consistent increases)
Bench Press
60% 1×8
70% 1×5
80% 1×3
85% 2×2
*follow each set with 1 legless rope climb.
For time:
1-2-3-4-5-4-3-2-1 (100 reps total)
Strict Pull-up
Strict Chin-up
Strict Commando Pull-up Rt
Strict Commando Pull-up Lt
(alternate each set with a partner)
Independent Session
20-40min Sustained Conditioning at 70% MHR
_________________
Weightlifting
Power Snatch
85% 4×2
Power Clean + Push Press
90% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Response to stimulus is systemic rather than mechanical.”
~Greg Glassman
