CrossFit
For load:
Overhead Squat 5-5-5-5
(make consistent increases)
For time:
70-50-30
Calorie Row
Double under
Air Squat
Finisher
Manual Hamstring Curl 15-12-9
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Competitor
5 rounds for load: (constant load)
10 Blokz Bench Press
10 Gorilla Row
(alternate rounds with a partner)
For time:
5 Ring Muscle-up
15 GHD Sit-up
5 Ring Muscle-up
15 GHD Sit-up
5 Ring Muscle-up
15 GHD Sit-up
5 Ring Muscle-up
For time:
50 Strict Pull-up
25 Burpee to a plate
50 Heavy Wall Ball Shot 30/20
25 Burpee to a plate
50 Kettlebell High Pull 70/53
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×2
Power Clean
80% 5×2
Bench Press 8-5-3-1-1-1
Dumbbell Incline Press 12-10-8-6
Overhead Triceps Extension 12-10-8-6
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Strength & Hypertrophy
Back Squat
60% 3×8
3 rounds:
No rest between exercises.
8 Tempo Leg Extension (:04)
8 Dynabody Super Squat
(rest 1:30 between sets)
3 rounds:
No rest between exercises.
8 Tempo Hamstring Curl (:04)
8 Dynabody Hip Thrust
(rest 1:30 between sets)
Leg Press
1×50
“The crisis of today is the joke of tomorrow.”
~H. G. Wells
