CrossFit
Pull-up Pyramid
1-2-3-4-5-4-3-2-1
(pull-up / chin-up)
4 rounds for time:
10 Front Squat 135/95
20 Russian Kettlebell Swing 70/53
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Competitor
5 rounds no measure:
250m Row
200m Run
For time:
12-9-6-3
Power Clean 155/105
Over the Box Jump 24/20
For total reps:
Every 1:00 for 16:00
Odd min: Rounds of 1 Pull-up + 1 CTB Pull-up + 1 Bar Muscle-up
Even min: Burpee ro a 6″ reach
(choose reps prior to start. unbroken)
3 rounds:
12 Seated Row
12 Pullover
12 Seated Dip
(alternate rounds with a partner)
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Aerobic Capacity
3 rounds:
2:00 Bike for Cals
1:00 Rest
:30 Plank Shoulder Taps
:30 Left arm Side Plank
:30 Right arm Side Plank
:30 Forearm Plank
1:00 Rest
2:00 Row for Cals
1:00 Rest
2:00 Single arm Farmer’s Hold (switch arms every :30)
1:00 Rest
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Weightlifting
Deload Week for Masters State Meet or Testing
Rest
“We first make our habits, and then our habits make us.”
~John Dryden
