Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 alternating box step ups
20 alternating plank shoulder taps
10 alternating curtsy squats
Conditioning
10 rounds for time:
10/8 cal machine (row, ski or bike)
10 pistols
10 burpees
20 plate Russian twists (10/side) 35/25 lbs
Time cap: 25 min
Scaling: sub the pistols for 10 alternating box step ups
Accessory
Warm up
4 min cardio of choice then 3 rounds of:
10 A-frame toe touches
10 alternating box step ups
5 strict hanging leg raises
Crossfit Total
15 min to find a strict press 1RM
15 min to find a back squat 1RM
15 min to find a deadlift 1RM
Your score is the total of your best successful lifts.
Warm-up suggestion:
5 reps at 50%
3 reps at 70%
2 reps at 75%
then single reps at 80%, 85%, 90%, 95%...
Part A
Warm up
2 rounds of:
10 cal row/ski
10 scap pullups
10 back rack good mornings [empty barbell or medium load KB]
10 double KB suitcase deadlifts
Endurance
25 min AMRAP:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang power cleans
Cal Row or Ski
Pullups
Russian KBS 32/24 kg
Box jumps 24/20 in
Loads: Barbell: 95/65 lbs, DBs: 2x 35/25 lbs
Note: If you finish the round of 1 rep, go back to 10.
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats
Snatch Complex
Take 15 min to find a max load for the following snatch complex:
1 snatch + 1 hang snatch + 1 overhead squat
Conditioning
For time:
50 alternating DB snatches 50/35 lbs
50/40 cal row
50 burpees over DB
Time cap: 12 min
Part A
Warm up
3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds
Deadlift and Front Squat
Take 20 min to build up to a single rep at 80% of your estimated 1RM of both deadlift and front squat.
This is not a max!
1RM of deadlift will be tested on Thursday during the annual Crossfit Total
Conditioning
Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks
Clean & Jerks
Take 10 min to work up to a heavy power clean
-- Then, take 10 min to work up to a heavy split jerk from the rack
Conditioning
In teams of 2, for time, one partner working at a time, splitting as desired:
4 rounds of:
50 double unders
20 burpees to plate
-- rest 2 min, then, 4 rounds of:
20 pullups
20 handstand pushups
12 chest to bar pullups
12 double DB push jerks 5/35 lbs
16/12 cal row
-- rest 2 min, then, 10 rounds of:
2 double DB snatches 50/35 lbs
2 double DB overhead lunges 50/35 lbs
Time cap: 40 min
Part A
Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat
Calculate a reference weight which is 105% of your recent 2RM back squat from the previous cycle. Using this as the reference, perform:
5 back squats at 40% of the reference weight
5 back squats at 50% of the reference weight
5 back squats at 60% of the reference weight
Warm up
3 rounds:
1 min row, increasing pace each round
3 inch worms with pushups
10 lunges
Endurance
Every 10 min for 4 rounds:
1,000m/800m row or ski
50 wall balls 20/14 lbs
500/400m row or ski
30 ring pushups
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats
Snatch Complex