2 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Rest 5 minutes, then repeat.
This workout a variation of “Helen” and is all about intensity. You must run as fast as you can to create the intended stimulus.
Tag Archive: pull-up
21 Thrusters, 95/65 lbs
21 Pull-ups
15 Thrusters, 95/65 lbs
15 Pull-ups
9 Thrusters, 95/65 lbs
9 Pull-ups
Run, 1 mile
taken from CF main site
3 rounds for time of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 53/35 lbs
15 Pull-ups
10 Back Squats, 225/155 lbs
Scale as needed.
Test 1
Back Squat : 1 Rep Max
Record your best Back Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
Test 2
“Baseline”
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Test 3
Row 250 meters
OR
Run 400 meters
This is an all out effort for time. Pick one, and go hard!
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!
Run, 800 m
30 Pull-ups
60 Air Squats
30 Clean & Jerks, 135/95 lbs
60 Air Squats
30 Pull-ups
Run, 800 m
taken from Crossfit Linchpin 1/7