CrossFit
5 rounds for total reps:
Strict Pull-up
(rest 2:00 between sets)
6 rounds for time:
8 Handstand Push-up
10 Box Jump Overs 24/20
12 Deadlift 155/105
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean + 1 Push Press
(add 10lbs/5lbs each minute)
For total reps:
1:30 Ring Muscle-up
1:30 Rest
1:00 Ring Muscle-up
1:00 Rest
:30 Ring Muscle-up
“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
“Cumulative Sets”
For total reps:
For total reps:
1-2-3-4-5-6-7-8..until failure
Bent/Seated Row
(rest :10 between sets)
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean + 1 Push Press
(add 10lbs/5lbs each minute)
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Ring Dip
3 rounds:
3:00 to complete.
250m Row + Ring Muscle-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row + Handstand Push-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row + Ring Dip (match test set)
(rest with remaining time)
“Cumulative Sets”
For total reps:
For total reps:
1-2-3-4-5-6-7-8..until failure
Bent/Seated Row
(rest :10 between sets)
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Aerobic Capacity
5 rounds for cals:
Row
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
(rest 1:00)
5 rounds for cals:
AirRunner
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
(rest 1:00)
5 rounds for cals:
Bike/Ski
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
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Weightlifting
Snatch Deadlift + 2-Position Power Snatch
(2 positions from hip/knee)
4(1+1) -choose weight-
Pause Power Clean + Pause Jerk*
(*pause at both dip and catch)
4(1+2) -choose weight-
RDL
4×10 -choose weight-
“To begin, begin.”
~William Wordsworth
~William Wordsworth
