CrossFit
4 rounds for load: (constant load)
10 Dumbbell Pullover
10 Bent Barbell Row
(alternate rounds with a partner)
3 rounds for total reps:
2:00 to complete:
20/15 Calorie Assault Bike
Max Strict Pull-up
(rest 2:00 between rounds)
3 rounds for total reps:
2:00 to complete:
200m Run
Max Push-up
(rest 2:00 between rounds)
3 rounds for total reps:
2:00 to complete:
20/15 Calorie Row
Max Sit-up
(rest 2:00 between rounds)
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Competitor
For load:
Every 1:00 for 10:00
1 Clean + 1 Hang Clean + 1 Front Squat
(make consistent increases)
For time:
10-20-30-40-50-40-30-20-10
Double Under (unbroken)
For time: (slowest round is score)
Every 6:00 for 24:00
500m Row
20 Toes to Bar
20 Wall Ball 20/14
20 Russian Kettlebell Swing 70/53
(rest with remaining time each round)
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Weightlifting
Clean
70% 2×2
80% 2×2
70% 2×3
Clean Pull
100% 3×3
3 rounds:
8 Super Squat
12 Hip Thrust
16 Leg Press
(rest 2:00 between rounds)
Weighted Back Extension 3×10
“I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near.”
~Margaret Thatcher
