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%...
EVF360
Part A
3 rounds:
1 min max cal row
30 sec rest
1 min max double KB push presses 20/12 kg
30 sec rest
1 min max broad jumps
30 sec rest
1 min max DB man maker 50/35 lbs
30 sec rest
1 man maker = 1 pushup on DB, 1 DB renegade row (right arm), 1 pushup on DB, 1 DB renegade row (left arm), 1 cluster
Part B
For Time:
10 burpee box jumps 24/20 in
20 alternating single DB farmer's hold lunges 50/35 lbs (1 DB, 10 per leg, swithc arm as desired)
30 alternating single dumbbell clean an jerks 50/35 lbs
120 double unders
30 alternating single dumbbell clean an jerks 50/35 lbs
20 alternating single DB farmer's hold lunges 50/35 lbs (1 DB, 10 per leg, swithc arm as desired)
10 burpee box jumps 24/20 in
Time cap: 16 min