Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats
Alternating Kettlebell rows x 12 reps per side + 30 Foot kettlebell bear walk
2. Every 3 minutes for 5 sets:
3 Deadlifts
50′ Sled drag
3 Deadlifts
*Build in weight.
Warm up: 50 jumping jacks / 1 minute of running in place
*Things you might suck at: Pistols, Jump rope, Pullups, Muscle ups, Overhead squats, Telling jokes, Snatch balance, L- Sit, Handstand walks, etc.
2. 3 rounds for time of:
5 Muscle-ups
10 Box jump overs
15 GHD Sit ups
50 Double-unders
Warm up: 1 minute jump rope / 12 Lunges / 1 minute plank
For time:
1200 Meter row
30 Burpees
600 Meter row
20 Handstand pushups
300 Meter row
10 Cleans @ kinda sorta heavy
@ the 20 or 25 minute mark ( Try and give yourself a few minutes to recover. )
Take 10 minutes to find a max Clean for the day
*Between each attempt do 6 Bar facing burpees
Warm up: Plate press x 15 / Pushups x 15 / Banded curls x 15
Bench press x 6 + Strict pullups x 6 – 12
2. For time:
30 Shoulder to overhead @ 115 / 83
30 Hang power clean @ 135 / 93
30 Deadlifts @ 155 / 103
Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups
Odds: Front squat x 3
Evens: Power snatch x 2
2. 3 Rounds for time:
20 Wallballs
30 Double leg mountain climbers
In Teams of 2:
2 Rounds for Time:
1 Mile Run (together)
20 Power Snatch
30 Power Cleans
40 Box Step Overs
Warm up: 2 Rounds: 5-10 Jumping Lunges, 5-10 Empty Bar Push Press, 5-10 Sit ups, 5-10 Ring Rows
1 . 5 Rounds Not for Time:
2 Clean and Jerks (Can be touch-and go OR Singles)
Max Pull ups OR Muscle ups in One set
2 . For time:
50 Deadlifts @ Not Heavy
50 Burpees Over The Bar
*Every minute including the first one, stop and do between 10-20 Double Unders ( pick a number at the beginning and commit to it.)
Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle
Run 400 meters with something
* Sand bag, med ball, kettlebell, plate, yoke, small person, etc.
Run 400 meters
2. For time:
50 Wallballs
50 Reverse Burpees
*Every minute including the first one, stop and do between 5 and 10 foot handstand walk (double it for bear crawl)
Seeing this was why I started doing CrossFit. This video is the reason CrossFit Havoc exists.
Warm up:
For time: 500 meter run
50 Calories on a thing
50 Calories on a different thing
*Every minute including the first one, stop and do between 5 and 10 Burpees ( pick a number at the beginning and commit to it.)
2. For time:
50 Dumbbell thrusters
50 Devil presses
*Every minute including the first one, stop and do between 5 and 10 Toes to bar ( pick a number at the beginning and commit to it.)
Warm up: 10 burpees / 1 min plank / 10 burpees
2. For time:
50 Sit ups
50 Air squats
*Every minute including the first one, stop and do between 5 and 10 box jumps ( pick a number at the beginning and commit to it.)
