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Record your best Bench Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
In 11 mins do:
Row 2000m
max reps in time remaining, Handstand Push-up
The scoring for this workout includes a tiebreak. The time taken for the athlete to row the 2000m will be used in the case that athletes complete the same number of handstand push-ups. Make sure add your 2000m time when posting your score.
Record your best Bench Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Deadlifts and RunsFor time:
21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m
Photo by @robcwilson
What would the CrossFit Games be without a controversy…
The Devin Ford Controversy and the Top 20 Athletes Worldwide
Results
Results cont
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats touch and go. No drops. Set it down.
Back Squat: 4RMRecord your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
For time:
Row 1000m
100 Double Unders
50 Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Shoulder Press 6-6-6Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-up
Tabata Air Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Rest 1 minute between exercises.
Photo by @robcwilson
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster 3-3-3Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
10 Wall Balls (20#/14#)
10 Toes To Bars
10 Box Jumps (24″/20″)
Photo by @robcwilson
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex
AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air SquatsComplete as many rounds as possible in 12 mins of:
5 Handstand Push-ups
10 Power Snatches (95#/65#)
15 Air Squats
Photo by @robcwilson
