Part A 3 Sets of: Sandbag Carry 100Ft Sled Push 100Ft Rest as needed between sets Each Set should be very heavy. Sled push should be a walk but without stopping Part B In 10 Minutes Max L-sit Hold on Parallete or Weight Stack Double-unders (Reps are as many seconds as you held the L-sit) Run 100 Meters Score is number of DU’s
Part A 4 Sets of 5 Supinated Barbell Row 5 Rear Delt Fly Rest 60 Seconds Part B 12 minute AMRAP 5 Strict Pull-up 5 Strict Handstand Push-up (Scale W/Box, Nothing over 1 Mat) Handstand Walk Max Distance in 2 Attempts (Scale w/Bearcrawl 120ft)
For Time Run 400 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 600 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 600 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 400 Meters
Part A 3 Sets of: Max Sandbag Floor Press (10-15) Pec Stick Carry w/kB 120ft Part B 3 Rounds Each For Time of: Row 400 Meters 10 Burpees Over The Rower 40 Double-Unders 10 Push-press (135/95) Rest 1:1 but start at the top of a minute for ease of time keeping
Part A Sandbag or Dumbbell Press to “Lovely Day” (Choose wisely, quitting is not an option) Part B 5 Rounds For Time of: 10 Push-ups 20 Wallballs (20/14) 10 Push-ups 20 Box Jumps (24/20) 15 Minute Time Cap (Goal is to finish so scale if you can not finish Rx) Part C Tabata Plank-ups
Hello all my wonderful Uncommon people! It’s been a while since I’ve written a blog post, but the clamoring for my wisdom has just become too deafening to ignore any longer. So here I am, and here you go. I thought it might be interesting to write about each of the pillars of CrossFit. We have enough newer people in the gym that might not even know what they are. We also might have experienced people who have heard them, but haven’t given any thought as to what they actually mean. So it will be...
In teams of 2 30 minute AMRAP Run 800 Meters in 100 Meter Intervals Sandbag Throw 60 Meters in 10 Meter Intervals (Slam ball if needed) Sandbag Carry 800 Meters in 100 Meter Interval (Same weight as the team threw)