CrossFit
8 rounds time: (slowest is score)
Start a round every 4:00
200m Run
15 Ball Slam 20/14
10 Burpee to a plate
_______________________
Competitor
4 rounds no measure:
500m Row
400m Run
30 Double under
15-12-9
Back Extension
Incline Sit-up
_______________________
Weightlifting
Clean from blocks (AK)
70% 4×4
Deficit Clean Pull
85% 4×4
Front Squat
60% 1×5
65% 1×5
70% 2×5
Seated Row 8-8-8-8
(make consistent increases)
2 rounds:
15 Tempo Back Extension (:04 ecc)
15 Tempo Nautilus Ab (:04 ecc)
“The highest levels of performance come to people who are centered, intuitive, creative, and reflective – people who know to see a problem as an opportunity.”
~Deepak Chopra
