CROSSFIT
For total reps:
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Dip
(choose reps prior to start – unbroken)
For time:
30 DB Thruster (2xDB) 50/35
100 Double Under
60/48 Calorie Assault Bike
100 Double Under
30 DB Thruster (2xDB)
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STRONGFIT
1.5 Barbell Shoulder Press
6(L) 6(M) 6(MH) 6(H)
Supinated Pulldown
10(L) 10(M) 10(MH) 10(H)
Decline Press
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
Incline Front Raise (supine)
3×12 (M)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
Band Lateral Raise Pulses
2 sets to failure
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COMPETITOR
3 rounds for quality:
200m Run
12 GHD Sit-up
8 Strict Pull-up
Block Clean (BK) + Front Squat + Jerk
60% 2(2+2+1)
65% 2(2+1+1)
Block Clean & Jerk (BK)
2 Waves:
70% 1×2
75% 1×1
80% 1×1
(rest as needed between sets)
Clean Pull
90% 3×3 (:03 eccentric)
Clean Deadlift
100% 2×3 (:03 eccentric)
Pause Front Squat (:03 at bottom) + Front Squat
75% 3(2+2)
80% 2(1+2)
AMRAP 10:00
10/8 Calorie Ski
10 DB Thruster (2xDB) 50/35
40 Double Under *unbroken*
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WEIGHTLIFTING
Muscle Clean 3-3-2-2-2
Power Clean from blocks
70% 4×2
Clean Pull
90% 4×4
Back Extension
2 sets (pick reps)
Side Plank Hold
2x :20 (each side)
“A lifetime of training for just ten seconds.”
~Jesse Owens
