CrossFit
Skill
Hand Stand Hold/Hand Walk
 
For Time:
7 Bar MU
21 HSPU
400m Run
5 Bar MU
15 HSPU
400m Run
3 Bar MU
9 HSPU
___________________
 
Competitor 1
For load:
Bench Press 5-3-3-1-1-1
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Miscle-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
 
3 rounds:
No rest between exercises.
8-12 T-Bar Row
10-15 Nautilus Rowing Torso
8-12 MAG Bar Cable Front Pulldown
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Hammer Strength Shoulder Press
10-15 Nautilus Lateral Raise
8-12 Seated Dip
(alternate rounds with a partner)
 
Band Pull Apart
100 with Red Band
 
Band Triceps Pushdown
100 with Red Band
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Competitor 2
Not timed:
2k Row
 
AMRAP 7:00
1 Ring Muscle-up + 1 Ring Dip
 
For load:
Single-Arm Hammer Strength Front Pulldown 3×8
(alternate rounds with a partner)
 
For load:
Hammer Strength Chest Press 6×6
(alternate rounds with a partner)
 
For load:
Single-Arm Hammer Strength DY Row 3×8
(alternate rounds with a partner)
 
For load:
Hammer Strength Shoulder Press 6×6
(alternate rounds with a partner)
 
For load:
Single-Arm Hammer Strength Low Row 3×8
(alternate rounds with a partner)
 
Band Pull Apart
100 with Red Band
 
Band Triceps Pushdown
100 with Red Band
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Aerobic Capacity
5 rounds:
Row
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
 
(rest 1:00)
 
5 rounds:
AirRunner
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
 
(rest 1:00)
 
5 rounds:
Bike/Ski
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
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Weightlifting
Power Snatch
work up to Heavy 1
 
Power Clean + Jerk
work up to Heavy 1+1
 
Push Press
85% 3×2
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“Knowledge is proud that it knows so much; wisdom is humble that it knows no more.”
~William Cowper