CrossFit ‘Barbara’ 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds. (30 min time cap) Record individual and total round time QuickFit 3X: 200 m Run 20 Alternating DB snatch 10 Burpees over DB
CrossFit AMRAP 12 min: 9 DB deadlifts 6 Burpees 3 DB power clean *one hand of DB touches floor on DL and PC QuickFit 1 minute at each station for max reps for 4 rounds of: Medicine ball slams Push-ups Medball Situps Rest
CF: Power clean 3-3-3-3-3 reps Level 3: from floor building to todays 3rm (doesn’t need to be tng) Level 2: form floor, staying consistent with a challenging but good positions Level 1: from hang above knee, working correct movement and positions Longevity: Mini Cindy AMRAP 10 min: 5 body rows, 10 pushups, 15 squats QuickFit:
CF: ‘Cindy’ AMRAP 20min: 5 pullup, 10 pushup, 15 squat Level 3: no assistance Level 2: bands Level 1: ring rows Level 3: toes-touch and go Level 2: knees- touch and go Level 1: elevated surface box/bench Level 3: standing-hip crease below knee-standing (no hands on legs) Level 2: same as 3, but can use
CF: 3 round for time of: 20 Pistols, alternating legs 20 GHD sit-ups Level 3: add DB 50/35 Level 2: no weight Level 1: use box progression Level 3: GHD Level 2/1: straight leg abmat Longevity: pushpress 3-3-3-3-3 reps QuickFit: Alternating tabata: 8 min total 1st 20s- Assault Bike Sprints 2nd 20s- Plank Hold
CF: Split Jerk 3-3-3-3-3 reps Level 3: building each set to todays 3rm Level 2: after warmup, stick with a weight that is challenging but sticking the movement and catching with correct foot placement and locked out elbows. Level 1: staying light-mod with concentration on foot placement and speed. QuickFit: 3 Rounds: 10 DB Hang
CF: AMRAP 20 minutes of: Run 400 Meters Max rep overhead squats * goal is 5-10 rep range each round Level 3: 400m Run (sub 8 min mile) Level 2: 300m Run (8-10 min mile) Level 1: 200m Run ( 10+ min mile) *scale as needed to bike x 3 Level 3: OHS x body
CF: Deadlift 5-5-3-3-3-1-1-1-1 reps apprx % for building: 50-60-65-70-75-85-90-95-100+ All levels: Use 5-3 sets for warming up to heavy singles, then build to todays solid heavy single for the day.
CF: Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Pistol progressions
CF: Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Level 3: Rx as written Level
