With a running clock
13 minutes to find a 1rm back squat
13 minutes to find a 1rm strict Press
13 minutes to find a 1rm deadlift
*score is the combined total of your heaviest lift from each movement.
Teams of 3:
100 Deads, 155//105
80 Hang Power Cleans, 155/105
60 Front Squats, 155/105
40 Jerks, 155/105
20 Thrusters, 155/105
One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees.
Clean and jerk
1 rep at each of the following percentages
Each teammate completes 3 sets of:
10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.