CrossFit
Skill
Handstand Push-up
For load:
Strict Press 5-5-5-5-5
(make consistent increases)
For load:
Deadlift 5-5-5-5-5
(make consistent increases)
AMRAP 2:00
Sit-up
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Competitor 1
Power Snatch
70% 1×3
75% 1×3
80% 1×3
85% 2×3
Thruster
70% 1×3
75% 1×3
80% 1×3
85% 2×3
Deadlift
70% 1×3
75% 1×3
80% 1×3
85% 2×3
Single-Leg RDL
8-8-8-8 (each leg)
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Competitor 2
5 rounds for load:
5 Weighted Chin-up
5 Weighted Dip
(rest 1:30 between rounds. make consistent increases)
3 rounds:
Each exercise to failure. No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
Each exercise to failure. No rest between exercises.
8-12 Supinated Pulldown
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
Not timed:
1:00 Plank Hold
50 Nautilus AB1
1:00 Plank Hold
50 Sit-ups
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Bodyweight
4 Rounds
:30 Frog Squats
:30 Plank Shoulder Taps
:30 Kick Sits
:30 Forearm Plank
:30 Rest
:30 Frog Squats
:30 Plank Shoulder Taps
:30 Kick Sits
:30 Forearm Plank
:30 Rest
10:00 to complete 800m walk/jog/stretch
4 Rounds
:30 Ring Rows
:30 Table Top Hold
:30 Lft Leg Box Step-up
:30 Rt Leg Box Step-up
:30 Rest
10:00 to complete 800m walk/jog/stretch
4 Rounds
:10 Hollow Body Hold
:20 Rest
:10 Superman Hold
:20 Rest
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Weightlifting
Clean & Jerk
80% 6×1
85% 2×1
Clean Pulls
4×3 -choose weight-
Front Squat
80% 4×3
“I have but one lamp by which my feet are guided, and that is the lamp of experience.”
~Patrick Henry
