Endurance
A) 3 rounds for time:
5 med ball 2 shoulder (20#)
50m Farmer Walk (70#/50# per hand )
50m prowler push
B. 6 sets:
AD 20 sec max effort
Rest walk 2:40
FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Jump Rope Practice x 45-60 seconds
Rest 45 seconds
B. Every four minutes, for a total of six sets, complete the following as quickly as possible:
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)
AIM
A. Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift
B. Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Toes to Bar x 6 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)
SPORT
A. Take 15 minutes to build to today’s heavy Power Clean
B. For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
CROSSFIT MOMMAS
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.