50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

Pre-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20

• 9:00-14:00.
• Sub 10:00 for more advanced athletes.
• 5+ ring dips at a time.
• No more than 1:30 on the air squats every round.

Air squat Reps, range of motion, lunges

Ring dip Banded assisted, reps, box -parallette dips

For time each

3 rounds of

25m sled push 70/100kg

1000m run

1000m row or ski or bike

4:00 rest

Sled push Load

Run distance

Ergs distance

5 rounds for time:
10 alternating DB snatches (22.5/30kg)
15.2-m DB overhead carry, left
15.2-m DB overhead carry, right

Pre-workout:
On a 10:00 clock:
Handstand walk practice

• 10:00 or less.
• Complete the DB snatches and DB overhead carries unbroken.
• A lot of muscular fatigue in the shoulders and grip.

DB snatch Load, hang DB snatch,KB swing, eye-level KB swing

Overhead carry Load, DB front-rack carry, DB farmers carry

5 rounds of:
400-m run
30 box jumps (50/60cm)
30 wall-ball shots (6/9 kg)

• 21:00-25:00.
• CrossFit benchmark workout.
• Higher volume, longer duration workout. Constant movement with minimal rest.
• Keep runs to 2:15 or less. Spend no more than 5:00 on a single round.

Run Distance, bike, row

Box jumpsHeight, reps, step-ups

Wall-ball shotsLoad, reps, wall-ball front squat (shoulder injury)

5 sets for load:
5 overhead squats

Skill work

3 sets:
10 behind the neck strict presses

• All sets 70% or higher.
• Perform all 5 sets across or make small jumps that are 10 lbs or less.
• Rest 3:00 between each set.

Overhead squat Load, range of motion, overhead lunges, front squats

For time

1000m run

1000m row

1000m run

200m farmer's carry 2x24/2x32kg

1000m run

100m walking lunges 10kg/20kg

run 800m

row 750m

farmer's carry load

walking lunges load

100 burpee pull-ups
– Pull-up bar is 30 cm above reach.

Pre-workout:
5 sets for load:
3 weighted strict pull-ups

• 11:00-15:00.
• Steady grind.
• Will help build mental resilience.
• Athletes should have to jump to reach the pull-up bar.

• athletes who can’t perform the pull-up do jumping pull-ups.

4 rounds for time:
27 push presses (35/50kg)
38/54 calorie row

Pre-workout:
8 sets for load:
2 shoulder presses

• 12:00-20:00.
• Complete the push press in 2 sets or less.
• Finish each row in 3:00 or less.
• Advanced athletes should try to go unbroken on the push press.

Push press Load, DB push press, DB strict press

Row Calories, bike, skierg

3 rounds for time of

1000m run

20 burpees box over jumps 50/60/cm

30 wall ball shots 6/9kg

Run distance 800m or less

Burpee box over jump reps 17,down-up, step-up, height

Wall ball shots load, height

AMRAP 12:
4 rope climbs
20 deadlifts (50/80 kg)
8 rope climbs
20 deadlifts
12 rope climbs
20 deadlifts

Continue adding 2 reps to the rope climb until time expires.

Athletes alterante rope climbs and split 10/10 deadlifts

Post-workout:
On a 10:00 clock:
Build to a heavy 2-rep deadlift

• Unbroken deadlifts in the first 2 rounds.
• Fast rounds early on, and then longer rest between rope climbs later in the workout.

Rope climb partial climbs, pull-to-stands, ring rows

Deadlift load, DB options, good mornings, back-step lunges

For time each

3x1000m rest 4:00

Post work-out

15 minutes sled push

Run 800m, rest 5:00