The CrossFit Combine – CrossFit
“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” — Arthur Ashe
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
3 L-Pull-ups
3 Strict HSPU
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
4 Kipping Pull-ups
4 Kipping HSPU
Rest 2 Min
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
20 One Arm DB Thrusters 35/20 ( 10 Each Arm)
20 One Arm DB Clean 35/20 ( 10 Each Arm)
Bulletproof Body
Metcon (No Measure)
10 Min
20 Sec Supinated Hang
30 Sec Hollow Body Hold
20 Sec Pronated Hang
30 Sec Superman Hold
15 Min
30 Sec Plank Hold
10 Bird Dogs
30 Sec T-Plank hold L & R
10 Boot Straps
* The hangs can and should be done with the feet supported to control how much stretch there is based on the persons strength.
Home WOD
20 Min
Front Scale
Back Scale
L-Sit
Plank Holds
* Set a timer for 20 min and cycle through each movement and work on them. If your brain is saying you are too tired. Then stand up! and get to work! Break the cycle!