Strength
CrossFit Total
EVENT 3/4/5: THE CROSSFIT TOTAL
FOR LOAD*
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
(Score is Total Weight)
*Athletes have 12:00 at each station to establish a heavy lift for each movement.
WOD
EVENT 13 | '26 CFG -- SPRINT (version)
FOR TIME
50/40 Calorie Air Bike
Mike Drz
WOD
EVERY 4:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs 24"/20"
5 Back Squats 225#/155#
(Scored by Slowest Set)
*Bar comes from the rack
WOD
AMRAP 25:00
30/25 Calorie Air Bike
40 Alternating Lateral Box Step Overs 24"/20"
50 Walking Lunges
60 Double Unders
Strength
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
WOD
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups
