June 1, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: For Time
Burpees, Sit Ups and Wall Climbs
30 Burpees
50 AbMat Sit-ups
1 Wall Climb
40 AbMat Sit-ups
2 Wall Climbs
30 AbMat Sit-ups
3 Wall Climbs
20 AbMat Sit-ups
4 Wall Climbs
10 AbMat Sit-ups
5 Wall Climbs
30 Burpees

STRONGMAN
Conditioining: For Time
50′ Overhead carry (pick load/object)
10-9-8-7-6-5-4-3-2-1
Deficit push ups
(perform one 50′ overhead carry between each round of deficit push ups. men-45# plates, women-25#plates)
Conditioning: For Time
Stone/Sandbag front static hold for time. AHAP
Deadlift
Work up to a 3RM deadlift. Then perform an AMRAP of sumo deadlifts with 50% of 3RM. Post load and reps of AMRAP in comments.
Conditioning: No Measure
EXTRA CREDIT WORK
100 curls
100 overhead press
100 upright rows
(Empty bar or choose load)
*scale reps down if you are not used to high rep work.

ENDURANCE
Conditioning: For Distance
Row Test
30 Minutes for max distance on the rower. Not a conversational pace!

BODY
A – 10/10
Forward/back lunges w DB
Plank step outs to row

B – 10/10
Hip thrust to close grip press
Plank shoulder taps

C – 10R&L/10
Kneeling single arm press
Knee tucks (feet drag)

Finisher
10/10 x 3
Box squat jumps wDB
Mtn climbers