The real reason he trains at CrossFit OIB . . .
FITNESS & ENDURANCE
On the minute, every minute, for 20 minutes, complete the following:
Heavy Kettlebell Swings x 5 reps
Burpees x 3 reps As Quickly As Possible
AIM
On the minute, every minute, for 20 minutes, complete the following:
Power Clean x 2 reps
Burpees x 3 reps As Quickly As Possible
Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes.
SPORT
A. Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)
B. Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.
C. For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders
CROSSFIT MOMS
Advanced
1 mile run or row
60 knees to elbows
60 good mornings #45 bar
1 mile run or row
Intermediate
800m run or row
45 knees to elbows or knee ups
45 good mornings #25 bar
800m run or row
Beginner
400m run or row
30 knees to elbows or knee ups
30 good mornings PVC-#15 bar
400m run or row
*Partition knees to elbows and good mornings as needed.
