CrossFit
For load:
Push Press 5-3-3-2-2-2
(make consistent increases)
With a partner for time:
400m Burden Run – Log
300 Double unders
200m Farmers Walk 70/53
100 Burpees
200m Farmers Walk
300 Double unders
400m Burden Run – Log
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Competitor 1
Thruster (from rack)
4×3 (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 3 (t&g)
(get to the heavy set of 10 in as efficient manner as possible)
5 rounds for load: (altenate pushes with a partner)
60yrd Sled Push Shuttle
40yrd Sled Push Shuttle
20yrd Sled Push Shuttle
(rest 2:00 between rounds)
*if you have to walk, take a plate off next round
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Competitor 2
4 rounds for reps:
:20 Handstand Hold
:10 Rest
:20 Handstand Push-ups
:10 Rest
:20 L-Hang Hold
:10 Rest
:20 Toes to Bar
:10 Rest
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(make consistent increases)
(rest 3:00)
7:00 to establish:
3RM Hang Squat Clean
(in teams of 3)
5 rounds for calories:
:30 Row
:30 Rest
(rest 2:00)
5 rounds for calories:
:30 Row
:30 Rest
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Weightlifting
Block Clean
80% 4×2
Clean Pull
4×3 -choose weight-
Back Squat
85% 4×2
4 Rounds
10 Neutral Grip Cable Rows
15 Barbell Curls
20 Abmat Sit-ups
“There’s no such thing as a free lunch.”
~Milton Friedman
~Milton Friedman
