5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb./35-lb. dumbbells
45-lb./35-lb. dumbbell waiter walk, 50 meters, right arm
45-lb./35-lb. dumbbell waiter walk, 50 meters, left arm
Beginner Scale:
3 rounds for time of:
Row 1,000 meters
200-m farmers carry, 25-lb./15-lb. dumbbells
25-lb./15-lb.* dumbbell waiter walk, 50 meters, right arm
25-lb./15-lb.* dumbbell waiter walk, 50 meters, left arm
taken from Crossfit mainsite
“DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
About these BTWB tests:
Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification. Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it! Tests 1, 2 & 3 were posted last week.
Marathoners:
Long intervals
3 x 10 min run 5K goal pace
*rest 3 minutes between intervals
Others:
WOD
8 rounds each for time of:
10 push-ups
200m sprint
*rest 2 minutes between rounds
Burpees & Back Squats (185/135lbs)
With a continously running clock perform:
1 Burpee and 1 Back Squat, in the first 1 min
2 Burpees and 2 Back Squats, in the second 1 min
3 Burpees and 3 Back Squats, in the third 1 min
…
Continuing this for as long as you are able.
=====================
Rest 3 min, then do #2:
Burpees & Shoulder Presses (115/75 lbs )
With a continously running clock perform:
1 Burpee and 1 Shoulder Press, in the first 1 min
2 Burpees and 2 Shoulder Press, in the second 1 min
3 Burpees and 3 Shoulder Press, in the third 1 min
…
Continuing this for as long as you are able.
============================
Rest 3 min, then do #3:
Burpees & Deadifts (245/165 lbs)
With a continously running clock perform:
1 Burpee and 1 Deadlift, in the first 1 min
2 Burpees and 2 Deadlifts, in the second 1 min
3 Burpees and 3 Deadlifts, in the third 1 min
…
Continuing this for as long as you are able.
