CrossFit
For time:
75 Sit-ups
150 Double Unders
75 Sit-ups
For time:
2k Row
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Competitor 1
Turkish Get-up
Build to a heavy set of 1 (both arms)
(make consistent increases)
Clean
70% 2×3
75% 3×2
5 rounds for time:
5 Deadlift 275/185
7 Bar Facing Burpee
7 rounds:
Assault Bike
:10 45 RPM
:10 50 RPM
:10 55 RPM
:10 60 RPM
:10 65 RPM
:10 70 RPM
(each round is 1:00. repeat 7 times)
(each round is 1:00. repeat 7 times)
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Competitor 2
7 rounds:
Assault Bike
:10 45 RPM
:10 50 RPM
:10 55 RPM
:10 60 RPM
:10 65 RPM
:10 70 RPM
(each round is 1:00. repeat 7 times)
(each round is 1:00. repeat 7 times)
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Deadlift
Build to a 1RM
At a moderate pace:
5k Row
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BodyStrong
Choice of Row, Abike, AirRunner or Ski
5 rounds:
1:00 @70-80%
1:00 Rest
*goal: sustainable effort – practice holding consistent RPMs after a strong start first 15s
*increase RPM slightly each set as able to sustain
2 rounds:
10-15 Close Grip Bench Press
8-12 Overhead Press
1:00 AMRAP Goblet Squat
(rest/walk 2:00 between rounds)
2 rounds:
6-10 Supinated Bent Over Barbell Row
8-12 Pullover
1:00 AMRAP Strict Pull-up or Ring Row
(rest/walk 2:00 between rounds)
Choice of Row, Abike, AirRunner or Ski
5 rounds:
1:00 @80-90%
1:00 Rest
*goal: similar or slightly more cals each set
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Weightlifting
Clean
80% 2×2
85% 4×1
Floating Clean Pulls
3×3 -choose weight-
Front Squat
5×2 -choose weight-
“Boast is always a cry of despair, except in the young it is a cry of hope.”
~Bernard Berenson
~Bernard Berenson
