CrossFit
5 rounds for load:
3 Front Squat + 3 Back Squat
5 rounds for time in teams of 3:
200m Run
30 Double Unders
10 Burpees
(relay style)
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Competitor 1
Clean
70% 2×3
75% 3×2
Snatch Pull
90% 4×4
Front Squat
70% 4×4
For time:
9-15-21-15-9
Wall Ball Shot 20/14
Toes to Bar
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Competitor 2
2 rounds:
800m Run
(2:00 rest between rounds)
Clean
70% 2×3
75% 3×2
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each set)
Front Squat
70% 4×4
For time:
9-15-21-15-9
Wall Ball Shot 20/14
Toes to Bar
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BodyStrong
3 rounds:
Row, Air bike, Air Runner or Ski
2:00 work at 70-85%
1:00 rest/walk
2 rounds:
8-12 Pullover
8-12 Front Pull Down or High Row
8-12 Low Row
(alternate rounds with a partner)
2 rounds:
8-12 Shoulder Press
8-12 DB Incline Bench
8-12 Front Military Press
(alternate rounds with a partner)
2 rounds:
10-15 Seated Dip
20-30 Gripper
1:00 Forearm Plank
(alternate rounds with a partner)
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Weightlifting
Clean + Jerk
80% 1+2, 2+2
85% 2+1, 1+1, 1+2
Clean Pull
3×3 -choose weight-
Front Squat
80% 5×2
“Maybe it’s every kid’s dream to go into a pod and come out looking like Captain America. And you don’t even have to exercise or lift weights! It’s great!”
~Joe Johnston
~Joe Johnston
