WOD:
“CrossFit Total”
Perform a 1 rep max of each of the following exercises. Your score is the sum of all your 1RMs in pounds:
- Back Squat
- Shoulder Press
- Deadlift
Skills:
- Handstand kickups and L-sits
Workout:
As many rounds as possible in 20 minutes of:
- 30 seconds handstand (against wall)
- 30 seconds squat (hold at bottom)
- 30 seconds L-sit (on boxes or rings)
- 30 seconds chin-over-bar
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Strength:
- Benchpress: 5-5-5-3-3-3
Workout:
“Cindy”
As many rounds as possible in 20 minutes:
- 5 pullups
- 10 pushups
- 15 squats
Skills:
- Muscle-up practice
Workout:
4 rounds for time:
- Run 400m
- 50 squats
Strength:
- Power cleans: 5-5-5-3-3-3
Workout:
“Angie”
For time:
- 100 pullups
- 100 pushups
- 100 situps
- 100 squats
You must complete all the repetitions for one exercise before moving on to the next.
Strength:
- Find your 1RM back squat
Workout:
For time:
- Row 200m
- 10 OHS (135/95 lbs)
- Row 200m
- 8 OHS (135/95 lbs)
- Row 200m
- 6 OHS (135/95 lbs)
- Row 200m
- 4 OHS (135/95 lbs)
- Row 200m
- 2 OHS (135/95 lbs)
Workout:
Modified “Tabata This” – Using the Tabata protocol (:20 on, :10 rest for 4 minutes) perform each of the following exercises:
- Rowing (1 kcal = 1 rep)
- Squats
- Pullups
- Back Extensions
- Situps
Your score will be the sum of the lowest number of reps performed in any round for each of the exercises.
Strength:
- Front Squat: 5-5-5-3-3-3
Workout:
In teams of two, for time and reps, 3 rounds of:
- 200m sandbag carry
- Push press (75/55)
While one teammate runs with the sandbag, the other must complete as many push presses as possible. When the runner returns with the sandbag, the teammates switch with each other.
Skills:
- GHD situps: 5×10
Workout:
“Cindy”
Perform as many rounds as you can in 20 minutes of:
- 5 pullups
- 10 pushups
- 15 squats
Strength:
- Zercher squats: 5-5-5-3-3-3
Conditioning:
In 20 minutes, perform as many rounds as possible of:
- 10 Thrusters (45/35 lb)
- 10 KB swings (24/16 kg)