CrossFit
For load:
Push Press 5-5-5-5-5-5
(make consistent increases)
With a partner for time:
400m Farmers Walk 70/53
250 Air Squats
400m Farmers Walk
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Competitor 1
Thruster (from rack)
4×4 (choose a weight that allows you to complete all sets)
*follow each set with 15 GHD Sit-ups
Deadlift
Work to a heavy set of 5 (t&g)
(get to the heavy set of 10 in as efficient manner as possible)
With a partner for time:
400m Sled Push 180/135
(one person works at a time)
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Competitor 2
For total reps:
Every 1:00 for 10:00
Odd min: :15 Handstand Hold + Handstand Push-ups
Even min: :15 L-Hang + Toes to Bar
(choose reps prior to start. unbroken)
3 rounds for time:
6 Bar Muscle-ups
3 Cleans 205/135
2 Cleans 225/145
1 Cleans 245/155
6 Ring Muscle-ups
(rest 3:00)
For time:
21 Burpee Box Jumps 24/20
30′ Hand Walk
15 Burpee Box Jumps
60′ Hand Walk
9 Burpee Box Jumps
90′ Hand Walk
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
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Weightlifting
Block Clean
85% 2×2
90% 1×1
95% 1×1
Clean Pull
4×3 -choose weight-
Back Squat
85% 1×3
90% 3×2
4 Rounds:
10 Neutral Grip Cable Rows
15 Barbell Curls
20 ABMAT Sit-ups
“We see things as we are, not as they are.”
~Leo Rosten
~Leo Rosten
