Author: The Black Book

Handstand (Foundations)

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Running drills & technique (Foundations)

AMRAP in 16 minutes of:
Partner workout,
Run 300m
15 Wallball 20/14
Rest

Toes to bar technique (Foundations)

On the minute for 15 minutes,
1st 3 Toes to bar (strict)
2nd 3 Bridge-up
3rd 10 Back extension

Deadlift
3×8

Battle of the East Qualifier Workout 2:

Every 3 minutes for as long as possible:

Minutes 0:00 – 3:00
3 rounds:
5 Deadlifts 85/57,5
5 Toes to bar

Minutes 3:00 – 6:00
3 rounds:
7 Deadlifts 85/57,5
7 Toes to bar

Minutes 6:00 – 9:00
3 rounds:
9 Deadlifts 85/57,5
9 Toes to bar

Every 90 seconds perform 1 Snatch,
start form 60%
add 5kg every lift as long as possible

Strict pull-up
1 set max unbroken reps

6 Rounds of,
Run 2 minutes faster
3 minutes jog

Bring a clock with a timer (wrist watch). For better accuracy of results use a mobile app (like run keeper) or a heart rate monitor with GPS.

“Athletes tend to do, or prefer most, that type of
training they need the least.”
-CrossFit and GPP @CrossFit Journal

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Back Squat
20 rep

10-9-8-7-6-5-4-3-2-1
Reps for time of,
Thruster 42,5/30
Burpee over bar

Bar-mu technique

Partner workout
For max reps,
3 min Snatch 60/42,5
3 min Bar muscle-up
2 min Snatch 60/42,5
2 min Bar muscle-up
1 min Snatch 60/42,5
1 min Bar muscle-up