Treeningukava/ WOD

HEAVY DAY

For load:
Push press
3-2-2-1-1-1

WOD

For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges

Each Tabata is 8 rounds of :20 of work and :10 of rest.

WOD

3 rounds of:
50 double-unders
10 deadlifts (70/102 kg)

2 rounds of:
50 double-unders
10 deadlifts (84/125 kg)

1 round of:
50 double-unders
10 deadlifts (102/143 kg)

Time cap: 12 minutes

10.00 CROSSFIT

11.30 HYROX

Quarterfinals Workout 1

rx
For time:
10 shuttle runs
20 overhead squats (36/52 kg)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Time cap: 12 minutes

SPENCER

Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk

WOD

5 rounds for time:
2 rope climbs to (4.6/4.6 m)
15 GHD sit-ups
20 box jumps (51/61 cm)

Step down from the box.

ELLEN

3 rounds for time:
20 burpees
21 DB snatches (15/22.5 kg)
12 DB thrusters (15/22.5 kg)

WOD

4 rounds for time:
1000-m row

• Rest 3:00 between rounds.

WOD

2 rounds for time with a partner:
20 shuttle runs
75 toes-to-bars
20 shuttle runs
50 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.