CrossFit
For load:
Bench Press 8-6-4-4
*follow each set with 8-12 supinated row
 
AMRAP 9:00
6 Handstand Push-up
12 Pull-up
18 Air Squat
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Competitor
Not timed:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
 
At a moderate load:
Rebounding Push Press 5-5-5-5-5
*follow each set with 3 ring mucle-up.
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-up
Even min: Handstand Push-up
(choose reps prior to start. unbroken)
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Aerobic Capacity
3 Rounds for Cals + Reps:
1:00 AirRunner
0:30 Rest
1:00 Lateral Box Step-over
0:30 Rest
1:00 Row
0:30 Rest
1:00 Mountain Climber
0:30 Rest
1:00 AirBike
2:00 Rest
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Weightlifting
Pause Power Snatch + Snatch
85% 2(1+1)
80% 2(1+1)
 
Pause Power Clean + Clean
85% 2(1+1)
80% 2(1+1)
 
Push Press + Jerk
85% 4(2+1)
(based on 1rm Push Press)
 
Front Rack Hold
10+ seconds -choose weight-
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“The secret is to work less as individuals and more as a team. As a coach, I play not my eleven best, but my best eleven.”
~Knute Rockne