CrossFit
For load:
Push Press 3-2-2-1-1-1
5 rounds for load: (alternate 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 1
Thruster
Find 1RM
Deadlift
Find 1RM
With a partner for time:
400m Sled Pull 135/90
400m Sled Push
400m Sled Pull
400m Sled Push
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Competitor 2
Not timed:
400m Jog
40 GHD Sit-ups
4 Rope Climbs
400m Jog
30 GHD Sit-ups
3 Rope Climbs
400m Jog
20 GHD Sit-ups
2 Rope Climbs
For distance + reps:
Reverse Tabata – Hand Walk
(rest 1:00)
Reverse Tabata – Bar Muscle-up
(rest 1:00)
Reverse Tabata – Double unders
(rest 1:00)
Reverse Tabata – Strict Handstand Push-ups
(Reverse Tabata – 8 x :10 Work / :20 Rest)
AMRAP 10:00 (alternate rounds with a partner)
12 Dumbbell Deadlifts 70/50
9 Dumbbell Hang Power Cleans
6 Dumbbell Jerk
3 rounds for calories:
3:00 Assault Bike
3:00 Rest
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Weightlifting
Block Clean
75% 3×3
80% 3×2
Clean Pull
4×4 -choose weight-
Back Squat
4×10 -choose weight-
4 Rounds
10 Neutral Grip Cable Rows
15 Barbell Curls
20 Abmat Sit-ups
“A few honest men are better than numbers.”
~Oliver Cromwell
~Oliver Cromwell
