CrossFit
Pull-up Pyramid
3-5-7-5-3
(pull-up & chin-up)
3 rounds for time:
200m Single-Arm Dumbbell Farmers Carry 50/35
25 Goblet Squat 53/35
25 Hand Release Push-up
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Competitor
6 rounds no measure:
150m Air Runner
1:00 Recovery Row
3 rounds:
12 Prone Incline Lateral Raise
12 Ring Row
12 Band Pull Apart
For load & reps:
Every 1:00 for 10:00
Odd min: 3 Power Clean & Push Press (T&G)
Even min: Ring Muscle-up
(choose load and reps prior to start. unbroken)
For total reps:
3:00 Strict Chest to Bar Pull-up
2:00 Strict Pull-up
1:00 Pull-up (kipping or butterfly)
3 rounds:
10 Seated Row
10 Pullover
10 Seated Dip
(alternate rounds with a partner)
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Aerobic Capacity
10 rounds:
400m Row
(rest 1:00 between rounds)
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Weightlifting
Pause Jerk (:02 in bottom)
70% 4×3
Floating Power Clean
70% 4×3
Push Press
70% 4×4
Tempo Close Grip Bench Press (:04 ecc)
8-8-8-8
Triceps Extension
15-12-10-8
Back Extension
2×20 -no weight-
“Our doubts are traitors and make us lose the good we oft might win by fearing to attempt.”
~William Shakespeare
