Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Work to a 3RM with a one second pause at the knee during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
4 Rounds:
Rest 1 Minute
Rest 1 Minute
1) Fitness: Every minute on the minute (EMOM) for 12 minutes, one full clean or hang clean. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 12 minutes, one full clean. Start at 75%; you may work up but there should be zero misses.
2a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 8RM, then drop sets at 95% & 90%
2b) Pendlay Rows, 3x 10 AHAP
Optional independent work:
3a) Fat Grip Unilateral Farmer’s Walk, 25m x 6 – alternate hands (50m per round) – AHAP with good form (keep body/shoulders/pelvis square with no stopping during 25m segments)
3b) 3x 8 Tricep Extension on Rings – maintain perfect plank
Weightlifting 0845
1)Tall Snatch+ High Hang Snatch
2) Clean & Jerk, pause three seconds 2″off floor and three seconds in receiving position of jerk: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses
CrossFit 1000
Teams of four:
30 minute time limit.
Strength
1a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 5RM, then two drop sets at 90%
1b) Weighted/Strict Pull-Ups 3x ME (aim for 5-8 reps)
Conditioning
For time:
Strength
1) Fitness: EMOM for 10 minutes, one full snatch. Start light and work up in weight throughout. If form degrades then drop weight back down.
Performance: EMOM for 10 minutes, one full snatch with a three second pause at the absolute bottom. Start at around 75%; you may work up but there should be zero misses.
2) Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, work to a heavy single with a five second pause at the absolute bottom. Then do 3×3 @ 80% with no pauses.
Optional independent work:
3a) 3x 50m Overhead Axle Bar Carry
3b) 3x :30 Weighted Plank