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The CrossFit Combine – CrossFit

“Exercise shouldn’t feel like a chore. It should be fun. This is your release.” – Samantha Briggs

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Metcon

Metcon (5 Rounds for reps)

5 Rounds

1 Min Ball Slams

1 Min Plank

1 Min Double Unders

1 Min Rest

Bulletproof Body

Metcon (No Measure)

3 Rounds

10 Groiners ( L&R )

30 Sec Bent Knee Hollow Body Hold

30 Sec Side Plank ( L&R )

Metcon (No Measure)

20 Min

10 Ground 2 Overhead ( Hold Each rep at the top for 3 sec )

5 Tempo High Pulls ( L&R ) ( 1 up 5 down )

20 Single Jumps

10 Double Under Jumps

The CrossFit Combine – CrossFit

“Nothing valuable can be lost by taking time. If there be an object to hurry any of you in hot haste to a step which you would never take deliberately, that object will be frustrated by taking time; but no good object can be frustrated by it.” – Abraham Lincoln

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Metcon

Metcon (Time)

21-15-9

Toes 2 Bar

DB Deadlifts

Jump Overs

Bulletproof Body

Metcon (No Measure)

5 Rounds

15 Tempo Leg Raises ( 3 down 3 up )

10 Tempo One Leg Glute Bridge ( 3 up 3 down )

5 Down Dog Negatives

Metcon (No Measure)

10 min

30 Sec L-Hang

30 Sec Handstand Hold or Plank Hold

The CrossFit Combine – CrossFit

“Have a vision. Be demanding.” – Colin Powell

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Strength

Metcon (5 Rounds for weight)

Front Squats

5×10

Strict Pull-ups

5×10
After each set of front squats do 10 strict pull-ups.

Log weight for each set of front squats.

Bulletproof Body

Metcon (No Measure)

4 Rounds

10 One Arm Ring Rows ( L&R )

10 Side Steps w/Halo ( L&R )

10 Turkish Sit Ups ( L&R )

10 Tempo Split Squats ( L&R ) (3 down 3 up)

Metcon (No Measure)

10 Min

20 Sec Hang

30 Sec Wall Sit

20 Sec Front Scale ( L&R )

20 Sec Back Scale ( L&R )

The CrossFit Combine – CrossFit

“There’s a difference between interest and commitment. When you’re interested in something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” – Kenneth Blanchard

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Skill / Strength

Metcon (No Measure)

5x50m Acceleration Runs

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

150m Run

10 Burpees

1 Min Rest

Bulletproof Body

Metcon (No Measure)

15 Min

10 Leg Swings ( L&R )

5 Front to Back Scales ( Around or Under ) ( L&R )

5 Tempo Split Squats or One Leg Glute Bridge ( L&R ) ( 3 down 3 up )

1 Min L-sit

Metcon (No Measure)

15 Min

30 Sec Side Plank ( L&R )

10 Groiners

5 Tempo Squats ( 3 Down 3 Up )

5 Yoga Pushups

The CrossFit Combine – CrossFit

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Bulletproof Body

Metcon (No Measure)

Crossover Symmetry – Activation

Hip Halo – Activation

Tabata Warm-Up – Front Scale / Back Scale

For Quality

30 Sec One Arm Overhead Hold

5 Yoga Push-Ups

10 T – Planks

10 Dead bugs

The CrossFit Combine – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min

5 Strict Press (R)

50m OH Carry (R)

5 Strict Press (L)

50m OH Carry (L)

30 Strict Situps

3 Min Rest ( Change out Weights and Grab Jump ropes )

15 Min

5 Suit case DL (R)

50m One Arm Farmer Carry ( R )

5 Suit Case DL (L)

50m One Arm Farmer Carry ( L )

50 Double Unders

* Log Total Rounds and Reps

The CrossFit Combine – CrossFit

“I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.” – Ken Venturi

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Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
or

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Bulletproof Body

Metcon (No Measure)

20 Min

20 Sec Samson Stretch Lunge Hold ( L&R )

5 Ring Rows or Negative Pull-ups

5 Tempo Step Ups ( 1 up, control down )

The CrossFit Combine – CrossFit

“There is no success without struggle.” – Patrick Vellner

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Metcon

Metcon (No Measure)

10 Min For Quality

5 Muscle Snatches

5 Hang Power Snatches

5 OHS

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20 Min Cap

Bulletproof Body

Metcon (No Measure)

20 Min

5 Tempo OHS ( Go as close to below parallel as possible, while maintaining a good position )

5 Cossacks Squats

1 Min Foam Roll Quads or Back

1 Min Couch Stretch or Spiderman ( L&R )

The CrossFit Combine – CrossFit

“Head first towards the uncomfortable.” – Brent Fikowski

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Metcon

Metcon (No Measure)

10 Min

5 Power Cleans

5 Tuck Jumps or Plate Hops
*Maintain balance on tuck jumps or plate hops.

Metcon (Weight)

4 Rounds

5 Deadlifts – Heavy

20 Pushups
*This is not for time, this is for Deadlift weight.

Bulletproof Body

Metcon (No Measure)

20 Min

10 Power Rows ( L&R )

10 Strict Press ( L&R )

30 Sec Side Plank ( L&R )

30 Sec L-Sit

30 Sec Back or Front Scale ( L&R )

The CrossFit Combine – CrossFit

“I was taught at a young age that if you want something, be disciplined and work hard. Work harder than everyone else.” – Ben Smith

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Metcon

Metcon (Time)

50 Med Ball Cleans

Then

3 Rounds

15 Med Ball Presses

15 Med Ball Squats

Then

3 Rounds

20 Med Ball Deadlifts

10 Pull-ups

Bulletproof Body

Metcon (No Measure)

30 Min

50m One Arm Farmer Carry ( L&R )

10 Prone Snow Angels or Pass Throughs

10 One Leg RDL or One Leg Glute Bridge ( L&R )

10 Step Overs ( L&R )