CrossFit:
60 air squats
50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95
ADV 185/135 on the jerks
Bodywork:
20min. Running Clock…
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
in remaining time complete as many Figure 8 Flutter Kicks with a clap as possible.
10 Burpees, 20 Chair Dips, 30 Sit-Ups
then;
9 Burpees, 18 Chair Dips, 27 Sit-Ups
… And so on..
You are essentially adding the first number to the next movement each time if that makes it easier to count. Once you finish, it’s max figure 8’s!
Should take about 15min. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.
Figure 8 Demo:
https://www.youtube.com/watch?v=or7bn1zuImo
Sweat:
Teams of 2:
35min. to finish…
100 Burpees
90 American KB Swings 53/35
80 Burpees
70 Push Press 75/55
60 Burpees
50 American KB Swings 53/35
40 Burpees
30 Push Press 75/55
20 Burpees
*10 V-ups (each) after EVERY station.
*Break it up however you think will get you to finish the fastest 🙂
Da Daily D:
5 Rounds:
1min. of Max Double Unders
1min. Rest
1min. of Max DB Push Press 50/35s
1min. Rest
1min. of Max Toes-To-Bar or V-ups
1min. Rest
*If you happen to have a 41″ red or blue resistance band, consider doing 2 rounds of Pull Aparts instead of push press. That would be a nice change up!
5 Push Jerks (Heavy as possible. From the rack.)
immediately into;
10 DB Bent Over Rows (5ea. arm)
immediately into;
75 Double Unders
Rest 2min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!
*The 4th and 5th jerk should be very difficult.