A]
For time;
100 Overhead squats @ stick
B]
For time;
50 push-ups (Crossfit Games 2010 standard)
C]
3 rounds for time of;
Push press @ 30/20kg, 20 reps
Pull-ups, 20 reps
D]
100 medball twists @ 10kg + 30 overhead sit-ups @ 10kg
A)
Front squat, 3-3-3
B)
5 rounds for time;
Wallballs @ 10kg, 15 reps
Kbs @ 32kg, 15 reps
C)
1 round of;
400m sprint
D)
12 Turkish getups @ 24kg
A]
7 rounds for time;
3 Cleans 90/60kg, 3 reps
Handstand Push-ups, 4 reps
B]
Max in 5mins;
Wallballs @ 10kg
C]
Max in 5 mins;
Burpees
D]
Tabata Hollow Rocks
Max in 7mins;
140/90kg Deadlift, 7 reps
20m Sprint
14 One legged squats
21 Double unders
20m Sprint
For time;
1.2km Run
63 KBS@24kg
36 Pull-ups
3 Clean* & Jerk @ 50kg
*squat clean
A]
For time;
30 Muscle-ups
*9min cut-off
B]
3 rounds for time;
30 Wallball @ 10/6kg
30 Hang Squat Snatches @ 30/20kg
C]
30 Turkish Get-Ups
A)
6 rounds, max reps;
Shoulder Press
Floor press
Wallballs@10kg
* same bar for both presses.
* rest as needed between rounds
* record load and reps per round (same load each round)
B)
Max in 5mins;
Double unders
A]
For time;
100 Double Unders
* 10 min cut-off
B]
5 rounds for time;
Deadlifts @ 160kg, 5 reps
Handstand push-ups, 5 reps
C]
GHD complex @ 50 reps, orange band
Push Jerk 5×5
3 min ring pushups
4 rounds of
30 x hollow rocks
30 x burpees
A]
1-1-1-1-1, Power Clean
B]
3 rounds;
Pull-ups, 10 reps for time
Rest 3mins between rounds
C]
30-20-10 reps
Thruster @ 50kg
KBS @ 32kg
D]
100 sit-ups + 30 reverse hypers