July 14, 2018

CROSSFIT
PICK ONE
Conditioning: AMRAP
Death by Back Squat
With a continuously running clock perform:
1 Back Squat, 1x bodyweight in the first 1 min,
2 Back Squats, 1x bodyweight in the second 1 min
3 Back Squats, 1x bodyweight in the third 1 min…
*Continue as long as possible
– OR –
Conditioning: 6 Rounds for Weight
Back Squat 1-10-1-20-1-30
Back Squat – 1 rep
Back Squat – 10 reps
Back Squat – 1 rep
Back Squat – 20 reps
Back Squat – 1 rep
Back Squat – 30 reps

SWEAT
Conditioning: AMRAP x 21:00
Vinly
45 Med Ball Tosses
45 Overhead 20″ Step Ups (with med ball)
45 Med Ball Sit Ups (Over box)
45 Calorie Ass Bike!
*Teams of 2
*Sub Rower if not enough bikes

STRONGMAN
Conditioning: For Time
Comp Train Benchmark
“BIG BANG”
50 Cleans 225/155
*scale as needed.
Conditioning: 10 Rounds for Time
5 Pull-Ups
10 “X” Dumbbell Movement
15 GHD or 30 AB Mat Sit-ups
Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Snatches Alt/Single arm
Round 9 – DB Deadlifts
Round 10 – DB Thrusters
Rx 40/20 Dumbbells
Rx+ 50+/30+ Dumbbells and Strict pull-ups
Conditioning: 3 Rounds for Time
Zeus
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011

BARBELL BASICS