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CrossFit Total

Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.

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1:

Muscle Clean + Tall Clean : 3-3-3

Muscle Clean + Tall Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

(3+3)x3

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2:

Lifting: Pause Snatch Balance + Overhead Squats

2 Pause Snatch Balance + Overhead Squat 1-1-1, using heaviest weight per set Pause Snatch Balance + Overhead Squat 1-1, using heaviest weight per set

Pause Snatch Balance + Overhead Squat: (2+1)x3 (1+1)x2 Pause for 3 secs in the bottom.

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3:

Jerk Dip : 3x3

Jerk Dip 3x3 Use the same weight for each set. Rest as needed between sets.

HEAVY- 25 lbs more than your best jerk.

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4:

Rack Jerk : 3-3-2-2-1-1-1

Rack Jerk 3-3-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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5:

3 RFQ: Bulgarian Split Squats, Supinated Barbell Rows and Side Plank Leg Lifts

3 rounds for quality of: 8/8 Bulgarian Split Squats, pick load 10 Supinated Barbell Rows, pick load 10/10 Side Plank Leg Lifts

Supinated Barbell Bent Over Rows- pause at the top for 1 sec

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Ring L-Sit : 5x Max Hold, rest 1 min

Ring L-Sit 5x max hold Rest 1 min between sets.

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CrossFit Total

Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.

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Beginner Option:

Lifting: Back Squats, Shoulder Press and Deadlifts

Back Squat 3-3-1-1, using heaviest weight per set Shoulder Press 3-3-1-1, using heaviest weight per set Deadlift 3-3-1-1, using heaviest weight per set

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10 RFT: Burpees and Pull-ups

10 rounds for time of: 12 Burpees 12 Pull-ups

Scales: Pull-ups = 1/2 reps, ring rows

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8 RFT: Dumbbell Devil Press, Toes-to-bars and 200 m

8 rounds for time of: 8 Dumbbell Devil Press, pick load 8 Toes-to-bars Run, 200 m

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Conditioning:

4 RFT: Kettlebell Corkscrew Squats, Bike Calories, Handstand Push-ups and Handstand Walks

4 rounds for time of: 7 R Arm Kettlebell Corkscrew Squats, 53/35 lbs 14 Bike Calories 7 L Arm Kettlebell Corkscrew Squats, 53/35 lbs 10 Handstand Push-ups Handstand Walk, 20 ft

Check out the video demo at the link of the corkscrew squat. This movement is not only a great standalone for stability and rotational movement, but also a great start down the path to those interested in single arm overhead squats.

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