Essentials:
A.
12 min
Front Squat
Build Up to a Heavy 3 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
Yearly Benchmark
(Scaled)
Crossfit Open 11.6/12.5/18.5
7min AMRAP
Thruster x 3 reps 65/45
Jumping Chin over bar pull ups x 3 reps
Thruster x 6 reps
Jumping Chin over bar pull ups x 6 reps
Thruster x 9 reps
Jumping Chin over bar pull ups x 9 reps
Thruster x 12 reps
Jumping Chin over bar pull ups x 12 reps
Thruster x 15 reps
Jumping Chin over bar pull ups x 15 reps
Thruster x 18 reps
Jumping Chin over bar pull ups x 18 reps
…Then rounds of 21…Then rounds of 24…and so on
Fitness:
A.
12 min
Front Squat
Build Up to a Heavy 3 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
Yearly Benchmark
Crossfit Open 11.6/12.5/18.5
7 min AMRAP
Thruster x 3 reps 100/65
Chest to Bar x 3 reps
Thruster x 6 reps 100/65
Chest to Bar x 6 reps
Thruster x 9 reps 100/65
Chest to Bar x 9 reps
Thruster x 12 reps 100/65
Chest to Bar x 12 reps
Thruster x 15 reps 100/65
Chest to Bar x 15 reps
Thruster x 18 reps 100/65
Chest to Bar x 18 reps
…Then rounds of 21…Then rounds of 24…and so on
Performance:
A.
12 min
Front Squat
Build Up to a Heavy 3 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
Yearly Benchmark
Crossfit Open 11.6/12.5/18.5
7 min AMRAP
Thruster x 3 reps 100/65
Chest to Bar x 3 reps
Thruster x 6 reps 100/65
Chest to Bar x 6 reps
Thruster x 9 reps 100/65
Chest to Bar x 9 reps
Thruster x 12 reps 100/65
Chest to Bar x 12 reps
Thruster x 15 reps 100/65
Chest to Bar x 15 reps
Thruster x 18 reps 100/65
Chest to Bar x 18 reps
…Then rounds of 21…Then rounds of 24…and so on