CrossFit
For load:
Turkish Get-up 1-1-1-1-1-1
(make consistent increases)
5 rounds for time:
7 Bar Facing Burpees
7 Box Jumps 24/20
7 Pull-ups
7 Thrusters 95/65
7 Toes to Bar
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Competitor 1
At a 1 Mile Pace:
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
2 rounds with a partner:
:30 Bear Crawl
:30 Frog Squat
:30 Kick Sit
:30 Ape
:30 Half Hindu Push-up
:30 V-up
(one person rests while the other completes :30 work)
(both partners complete each movement)
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Competitor 2
2 rounds with a partner:
:30 Bear Crawl
:30 Frog Squat
:30 Kick Sit
:30 Ape
:30 Half Hindu Push-up
:30 V-up
(one person rests while the other completes :30 work)
(both partners complete each movement)
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
At a 2k Pace:
500m Row
250m Recovery Row
500m Row
250m Recovery Row
500m Row
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Weightlifting
Snatch
75% 3×1
80% 1×1
Clean + Jerk
75% 3(1+1)
Front Squat
80% 3×2
“The main thing to do is relax and let your talent do the work.”
~Charles Barkley
~Charles Barkley
