Home Workout
8 rounds:
40yd Shuttle Run
(alternate shuttles with a partner)
(200m recovery walk)
6 rounds:
60yd Shuttle Run
(alternate shuttles with a partner)
(200m recovery walk)
4 rounds:
80yd Shuttle Run
(alternate shuttles with a partner)
*A shuttle run is out and back.
For a 40yd shuttle, place a cone at 20yd.
For a 60yd shuttle, place a cone at 30yd.
For a 80yd shuttle, place a cone at 40yd. S
print to the cone and back to start line.
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CrossFit
For load:
Seated Row 8-8-6-6
(make consistent increases)
For time:
21-15-9
Kettlebell Swing 53/35
Box Jump 24/20
Burpee
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Competitor
For time:
25 Box Jump 24/20
100 Dumbbell Snatch 50/35
25 Box Jump 24/20
“Annie”
For time:
50-40-30-20-10
Double Under
Sit-up
8 rounds for total reps:
1:00 to complete:
12/9 Calorie Assault Bike
Max Wall Ball Shot 20/14
(rest 1:00 between rounds)
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Weightlifting
Deload for testing on Saturday.
Snatch
70% 3×1
Clean & Jerk
70% 3×1
Front Squat
70% 1×3
75% 2×2
80% 1×1
“If you want to be successful, it’s just this simple. Know what you are doing. Love what you are doing. And believe in what you are doing.”
~Will Rogers
