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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
A. Split Jerk @ 70% (5 X 5)
30 Min EMOM
15 Air Squats
* Score is total number of 1-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 30 rounds under a minute, your score is 30.
A. Strict Press @ 75% (5 X 3)
8 Min AMRAP:
3 Handstand Push-ups
3 Cleans (185/125)
... etc., following the same pattern until time is up, adding 3 reps to HSPU's each round & 3 reps to cleans every 3 rounds.
*Athlete's score will be the total number of repetitions completed before the 8-minute time cap.