CrossFit
For Load:
Every 2:00 for 10:00
4 Weighted/Strict Pull-ups
2 rounds with a partner for time:
100 Calorie Row
50 Toes to Bar
50 Bar Dips
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Competitor 1
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 3×1
5 rounds:
20yd Sled Push Shuttle 225/180
(rest while partner works)
40yd Sled Push Shuttle 180/135
(rest while partner works)
60yd Sled Push Shuttle 135/90
(rest while partner works)
200m Recovery Jog
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Competitor 2
10 rounds for time: (score is slowest time)
250m Row
(rest :30 between rounds)
Hang Power Clean (AK)
Build to a heavy set of 3
85% of heavy set: 3×3
Pause Clean (:02 BK)
70% 2×3
75% 3×2
5 rounds:
20yd Sled Push Shuttle 225/180
(rest while partner works)
40yd Sled Push Shuttle 180/135
(rest while partner works)
60yd Sled Push Shuttle 135/90
(rest while partner works)
200m Recovery Jog
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BodyStrong
3 rounds:
Row, Abike, AirRunner or Ski
1:30 work for cals @70-85%
:30 rest
(increase effort each round)
2 rounds:
8-12 Pullover
8-12 Front Pull Down
8-12 Low Row
1:00 Box Step-up/Pistols
(alternate round with a partner)
2 rounds:
8-12 Behind the Neck Press
8-12 DB Incline Bench
8-12 Front Military Press
1:00 Air Squat
(alternate round with a partner)
2 rounds:
10-15 Seated Dip
20-30 Grippers
1:00 Forearm Plank
(alternate round with a partner)
3 rounds:
Row, Abike, AirRunner or Ski
1:30 work for cals @70-85%
:30 rest
(increase effort each round)
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Weightlifting
Clean + Jerk
70% 2+3, 3+2, 2+3
75% 3+2, 2+2, 3+2
Clean Pull
85% 4×5
Front Squat
65% 2×7
70% 2×6
“Failure is the condiment that gives success its flavor.”
~Truman Capote
~Truman Capote
