15 mins
Dynamic Warm-up
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Performed as Partners!
15 mins
Dynamic Warm-up
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Re-test from 8/14/15
10 mins
Dynamic Warm-up/Barbell Warm-up
25 mins
*Stay light
*Emphasize hitting each position and work on quickness under bar
100 DU/200 SU
1000m Row
1 Mile Run
*Complete in any order
*20 Min Time Cap
15 mins
Dynamic Warm-up
3 Sets at 100% effort
250 Row
10 Slam balls (30/20)
10 Burpees
10 Slam balls (30/20)
10 Burpees
10 Slam balls (30/20)
Rest 8 minutes between round
Re-test from 8/12/15
10 mins
Dynamic Warm-up/Barbell Warm-up
30 mins
Hang Power Snatch
8×2
*Start light and increase each set
*If you fail a set, go back down and complete remaining sets there.
*Mobility between sets
10 Wallballs (20/14)
20 DU
*1/1.5 DU/SU
15 mins
Dynamic Warm-up/Barbell Warm-up
30 mins
Find 3RM Thruster
*Performance – take from the floor
*Fitness – take from the rig
*Mobility between sets
Re-test from 8/10/15
5 Minute AMRAP
10 ALT KB Snatch (1.5/1)
10 Hollow Rocks
15 mins
Dynamic Warm-up
20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
*Performed as Partners!
*Deadlift should be about 50% of 1RM
*Scale Ring MU to Bar MU or 8 Strict Pull-ups & 8 HR Push-ups
*Fitness option – scale to Power cleans
*Pick a clean weight where you could do at least 5 unbroken when fresh.
15 mins
Dynamic Warm-up/Barbell Warm-up
20 mins
*Stay light
*Work on finishing the pull and speed under the bar
12 min AMRAP
Accumulate 30 second HS Hold
8 Hang Cleans (95/65)
10 Burpees
10 mins
Dynamic Warm-up
25 mins
Core Circuit: 5 sets
20 sec on/20 sec off
Hollow Hold
Arch Hold
Abmat Sit-ups
Supermans
1:00 rest
27-21-15-9-3
Single Arm KB Thrusters (Stay light on weight)
200m run b/t each set
*Can split KB Thrusters between arms as needed
10 mins
Dynamic Warm-up
20 mins
Rack Pulls
5×5 at 65% of 1RM DL
*Every 90 seconds
*Spend 10 minutes warming up to 65%
*Bar should start mid-shin/just below the knee
1000m row
Rest 5 minutes
750m row
Rest 4 minutes
500m row
Rest 3 minutes
250m row
*Should be completed within 25 minutes, including rest
CrossFit Pineville 