WORKOUT OF THE DAY

CROSSFIT

“TRY BEFORE YOU DIE”

For max rounds:
1x Bar muscle-up
2x Handstand push-ups
3x Pistols

Add 1 rep to all movements each successive round, continue until failure or time elapses
12 minute time cap

CROSSFIT

“FIRST CUT” – Games 2019

4 rounds for time of:
400m run
3 legless rope climbs
7 squat snatches (60kg for women, 80kg for men)

Time cap: 20 minutes

WEIGHTLIFTING

Clean focus

CROSSFIT

MODIFIED “SECOND CUT” – Games 2019

800m row
66 kettlebell shoulder-to-overheads, 16/12kg
33 handstand push-ups

Timecap: 10 min.

POWERLIFTING

Deadlift focus

CROSSFIT

MODIFIED “SPLIT TRIPLET” – Games 2019

5 rounds for time of:
10 pull ups
100 double-unders
10 single-arm dumbbell hang split snatches
10 single-arm dumbbell hang clean and split jerks

16kg dumbbell for women, 22.5kg for men

WEIGHTLIFTING

Snatch focus

GYMNASTICS

Technique: handstand walk
Strength: core circuit

CROSSFIT

“Amanda.45”

13-11-9-7-5 reps for time of:
Muscle-up
Squat snatches, 60/43kg

Timecap: 15 min.

POWERLIFTING

Presses

CROSSFIT

“NAUGHTY NANCY” – Games 2018

4 rounds for time of:
600m Run(with a surprise)
25 overhead squats, 43kg for women/63kg for men

CROSSFIT

“COMPLEX FRAN”

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters

5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters

3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

30kg for women, 43kg for men

GYMNASTICS

Technique: core stability in motion
Strength: handstand push-up