CrossFit
At a moderate load:
Renagade Row (each arm) 8-6-4
(movement quality is the priority)
For time:
45 Calorie Row
15 Bench Press at bwt/.66 bwt
3 Rope Climbs
30 Calorie Row
10 Bench Press
2 Rope Climbs
15 Calorie Row
5 Bench Press
1 Rope Climb
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Competitor 1
For load:
Bench Press 8-8-8-8-8
*follow each set with 1 rope climb
(rest as needed between sets)
Drop Set (3 decreases)
Seated Row
(start with a weight that allows 8-12. make consistent decreases)
3 rounds:
Each exercise to failure. No rest between exercises.
8-12 Zottman Curls
8-12 Dumbbell Overhead Triceps Extension
30-50 Hammer Strength Gripper
(rest 2:00 between rounds)
Not timed:
80yd Farmers Walk 70/53
20 Cobra Push-ups
40yd Single-Arm Overhead Carry (each arm) 53/35
20 Kick Sits
80yd Farmers Walk 70/53
20 Half Hindu Push-up
40yd Single-Arm Overhead Carry (each arm) 53/35
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Competitor 2
Not timed:
80yd Farmers Walk 70/53
20 Cobra Push-ups
40yd Single-Arm Overhead Carry (each arm) 53/35
20 Kick Sits
80yd Farmers Walk 70/53
20 Half Hindu Push-up
40yd Single-Arm Overhead Carry (each arm) 53/35
For load:
Bench Press 8-8-8-8-8
*follow each set with 1 rope climb
(rest as needed between sets)
Drop Set (3 decreases)
Seated Row
(start with a weight that allows 8-12. make consistent decreases)
3 rounds:
Each exercise to failure. No rest between exercises.
8-12 Zottman Curls
8-12 Dumbbell Overhead Triceps Extension
30-50 Hammer Strength Gripper
(rest 2:00 between rounds)
For time:
70 Calorie Row
35 Burpee over the rower
50 Calorie Row
25 Burpee over the rower
30 Calorie Row
15 Burpee over the rower
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Weightlifting
Clean + Jerk
75% 5(1+3)
Clean Pull
4×4 -choose weight-
Front Squat
65% 4×8
Press
12-10-8-6
(make consistent increases)
“Over every mountain there is a path, although it may not be seen from the valley.”
~Theodore Roethke
~Theodore Roethke
