CrossFit
Pull-up Pyramid:
1-2-1-3-1-2-1
(Strict Pull-up & Chin-up)
3 rounds for time:
30 Wall Ball 20/14
15 Deadlift 225/155
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Competitor
5 rounds: (slowest round is score)
10 Calorie Ski Erg
15 Calorie Row
(rest 1:30 between rounds)
2 rounds:
15 Tube External Rotation
10 Prone Incline Front Raise
10 Prone Incline Lateral Raise
15 Band Face Pull
10 Plate Circle (both directions)
For time:
20 Burpee to a 6″ reach
20 Ring Muscle-up
20 Strict Handstand Push-up
At a modertate load:
Standing Press 5-5-5-5-5
(make consistent increases)
10-8-6
No rest between exercises.
Tempo Front Pulldown (:04 ecc)
Tempo Pullover (:04 ecc)
Tempo Seated Dip (:04 ecc)
(alternate rounds with a partner)
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Aerobic Capacity
5 rounds for cals:
1:00 Row – Easy Pace
:30 Row – Moderate Pace
:30 Row – Fast Pace
(rest 1:00)
5 rounds for cals:
1:00 Air Runner – Easy Pace
:30 Air Runner – Moderate Pace
:30 Air Runner – Fast Pace
(rest 1:00)
5 rounds for cals:
1:00 Bike/Ski – Easy Pace
:30 Bike/Ski – Moderate Pace
:30 Bike/Ski – Fast Pace
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 2×1
Pause Jerk Dip (:02 bottom)
110% 3×2
Power Clean + Push Press
70% 2(2+2)
75% 2+2
80% 2(2+2)
Barbell Sit-up
3×8 -choose weight-
Good Morning
3×8 -choose weight-
Athletes Competing In Senior State Championships
Rest
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.”
~Albert Einstein
