CrossFit
3 attempts for total time:
L-Sit Hold
(rest 1:00 between attempts)
 
“Upside Down Lactic Ladders”
5 rounds for total calories:
:50 Row for calories
:10 Rest
:40 Row for calories
:20 Rest
:30 Row for calories
:30 Rest
:20 Row for calories
:40 Rest
:10 Row for calories
:50 Rest
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Aerobic Capacity
AMRAP 30:00
40 Calorie Row
60m Single-Arm Overhead Carry (each arm)
800m Run or 400m MedBall Carry
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Competitor 1
For load:
Rebounding Shoulder to Overhead 5-5-5-5-5
(make consistent increases)
 
For time:
14 Chest to Bar Pull-ups
7 Strict Handstand Push-ups
21 Pistols (each leg)
7 Strict Handstand Push-ups
14 Chest to Bar Pull-ups
7 Strict Handstand Push-ups
21 Pistols (each leg)
7 Strict Handstand Push-ups
14 Chest to Bar Pull-ups
 
2 rounds:
Each exercise to failure. No rest between exercises.
5-8 Weighted Chin-up
8-12 Dumbbell Pullover
5-8 Weighted Dip
8-12 Barbell Curl
30-50 Hammer Strength Gripper
(rest as needed between rounds)
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Competitor 2
At 5k pace:
1 Mile Run
 
For load:
Rebounding Shoulder to Overhead 5-5-5-5-5
(make consistent increases)
 
At 5k pace:
1 Mile Run
 
For time:
14 Strict Deficit Handstand Push-ups 4″/2″
7 Ring Muscle-ups
21 Pistols (each leg)
7 Ring Muscle-ups
14 Deficit Handstand Push-ups 4″/2″
7 Ring Muscle-ups
21 Pistols (each leg)
7 Ring Muscle-ups
14 Strict Deficit Handstand Push-ups 4″/2″
 
At 5k pace:
1 Mile Run
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Weightlifting
Power Snatch + OHS
75% 2(3+2)
80% 4(2+2)
 
Power Clean + Push Press
75% 2(3+3)
80% 4(2+2)
 
Waiter Walks
4×50′ both arms -choose weight-
 
Waiter Squats
3×8 (each arm) -choose weight-
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“Keeping an active mind has been vital to my survival, as has been maintaining a sense of humor.” 
~Stephen Hawking