Community. Coaching. Caring. Since 2009.
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Burpees and Sumo Deadlift High-pulls5 rounds for time of:
Run 200m
20 Burpees
12 Sumo Deadlift High-pulls (75#/55#)
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster 2-2-2-2-2Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
30 Wall Balls (20#/14#)
20 Toes-to-bars
CrossFit French Throwdown, CrossFit Fittest in Cape Town, Brazil CrossFit Championship, and Mid-Atlantic CrossFit Challenge all gain sanctioned event status.
1 Squat Clean, pick load
Every 1 min for 8 mins.
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go. No drops. Use mats.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead SquatsEvery 1 min for 18 mins, alternating between:
30 Double Unders
4 Muscle-ups
12 Single Arm Dumbbell Overhead Squats (50#/35#)
* DB OHS complete 6 each arm
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
Push Press: 1-1-1-1Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.
L Sit (Hanging) 3x 30 secs
Rest as needed between sets.
* Alternate with Pus Press. Accumulate 30 sec hanging in L sit. Scale to one leg out, or K2C hanging.
For time:
Run 400m
30 Handstand Push-ups
20 Burpee Pull Ups
30 Ring Dips
20 Burpee Pull Ups
30 Push-ups
Run 400m
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.
