Crossfit
A) Every 90 seconds for 8 rounds: 2 push presses + 1 split jerk
Ascend in weight as form allows
B) For time:
15 L-sit pullups
20 db box step ups (40/30lb)
10 wall walks
20 db GTOH
15 ring MU
20 db burpee deadlifts
*Sub regular strict pullups for L-sit pullups
*Sub 30 CTB for ring MU
Rx-Plus
50/35lb
Metcon Class
Accumulate 250/200 cals on the bike erg
Every 3 minutes (starting @min 3) get off the bike and do 1 round of an ascending ladder of pushups-russian kb swings (53/35lb)-box jump overs
*For intermediate and above athletes, start at 3-3-3 and add 3 reps every round
*Example: Bike until 3 minutes, then do 3 pushups-3 kb swings-3 box jump overs, then bike until 6 minutes, then do 6-6-6, then bike until 9 minutes and do 9-9-9, etc etc until you hit 250/200 cals
*For beginner athletes start at 2-2-2 and ascend by 2 reps every round and scale to step overs.
*30 minute time cap. If you do not finish the round of pushups/swings/box jumps in the 3 minute time frame, your workout is over regardless of how many calories you have accumulated.
