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The CrossFit Combine – CrossFit

“As we express our gratitude, we must never forget that the highest appreciation is not utter words, but to live by them” – John F. Kennedy

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Metcon

Metcon (Time)

10 Rounds

100m Run

10 Thrusters ( Light )

Bulletproof Body

Metcon (No Measure)

3 Rounds

5 Tempo One Arm DB Thrusters ( Light ) ( L&R )

50m Jog Forward

50m Jog Backward
*There is no set tempo you just want to move slowly through the entire movement. Try to keep the same pace for all 5 reps.

Metcon (No Measure)

15 Min

30 Sec Foam Roll Calfs

30 Sec Foam Roll Quads

30 Sec Foam Roll Glutes

30 Sec Foam Roll Back

30 Sec Foam Roll Lats

The CrossFit Combine – CrossFit

“One of the most difficult things is not to change society — but to change yourself.” – Nelson Mandela

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Metcon

Metcon (Time)

21-18-15-12-9-6-3

Feet Past hips

Ball Slams ( Light )

Bulletproof Body

Metcon (No Measure)

5 Rounds

20 Mountain Climbers

10 Core Climbers

30 Sec Sciatic Nerv Flossing ( L&R )

Metcon (No Measure)

15 Min

10 Bicep Curls

10 Overhead DB Tricep Extension

1 Min L-Sit

The CrossFit Combine – CrossFit

“If they stand behind you, protect them. If they stand beside you, respect them. If they stand against you, defeat them.” – Nordic Viking saying

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Strength

Deadlift (5×5)

*Keep all sets the same heavyish weight.

Accessory Work

Metcon (No Measure)

3 Rounds

10 Box Hamstring Curls

10 Bird Dogs ( L&R )

5 Tempo RDL ( 5 Down 1 Up ) ( With the bar )

Bulletproof Body

Metcon (No Measure)

15 Min

5 Tempo Single Leg RDL ( L&R )

10 Lemon Squeezes ( With a Hold at the top )

10 Box Hamstring Curls

Metcon (No Measure)

15 Min

30 Sec Table Top Hold

30 Sec Side Plank ( L&R )

1 Min Plank

The CrossFit Combine – CrossFit

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

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Metcon

Metcon (Time)

5 Rounds

20 Push Press ( Light )(1 Sec Hold At the top of each rep)

400m Run

2 Min Rest

Bulletproof Body

Metcon (No Measure)

15 Min

50m Side Shuffle

50m OH Carry

50m One Arm Farmer Carry ( L&R )

Metcon (No Measure)

15 Min

10 Pass Throughs

5 Negative Press ( L&R ) ( 5 down, 1 up )

20 Sec Pronated Hang

5 Prone Snow Angels

The CrossFit Combine – CrossFit

“Do the right thing. It will gratify some people and astonish the rest.” – Mark Twain

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Strength

Front Rack Step Ups (5×5)

*Record heaviest set of 5.

Gymnastics

Strict Pull-ups (4 X Max reps)

*Rest at least 2 min between sets

Bulletproof Body

Metcon (No Measure)

30 Min

3 Negative Step Downs ( L&R ) ( Try for a 5 count down )

10 Side Steps with Halo ( L&R )

5 Banded Upright Rows ( L&R )

30 sec Side Plank ( L&R )

The CrossFit Combine – CrossFit

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Bulletproof Body

Metcon (No Measure)

Crossover Symmetry Activation & Strength

Hip Halo Activation

15 Min

10 Bootstraps

30 sec Wall Sit

10 Box Hamstring Curls

20 sec Samson Stretch Lunge hold ( L&R )

20 sec Hold Chin over bar OR Hold top of ring row

The CrossFit Combine – CrossFit

“When you find your focus, it will feel as if everything is moving in slow motion.” – Annie Thoridottir

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Metcon

Metcon (Time)

4 Rounds

100m One Arm Farmer Carry ( L&R )

10 Burpees Jumping for max-height

100m One Arm OH Carry ( L&R )

10 Burpees Jumping for max-height
Go to the 100 with one arm then back with the other. Jump as high as you can each burpee.

The CrossFit Combine – CrossFit

“When the fire’s there, you just go for it. When the fire is not there, it gives you space for other things in your life.” – Kevin Jorgeson

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Skill / Strength

Metcon (No Measure)

10 Min For Quality

5 Muscle Snatch

5 Snatch Balance

5 Power Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 OHS (Medium)

10 Ring Pushups (Pause at the top and bottom of each rep)

1 Min L-Hang

Bulletproof Body

Metcon (No Measure)

10 Min

5 Pass-throughs

5 Bottom of Squat pass-though

5 Prone pass-through

30 Sec Wall Sit

Metcon (No Measure)

10 Min Foam Roll
*roll out the body

The CrossFit Combine – CrossFit

“My advice is very simple, if you want something, work your ass off for it.” – Camille Leblanc-Bazinet

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

15 Russian KB Swings (Heavy)

200m Run

10 Pull-ups

200m Run

10 Toes 2 Bar

200m Run

Bulletproof Body

Metcon (No Measure)

15 Min

10 One Arm Upright Rows with band ( L&R )

5 Down Dog Negatives

30 Sec L-sit

5 Cat Camels

Metcon (No Measure)

15 Min

5 Samson Stretch Lunges ( L&R )

30 Sec Front Scale

30 Sec Back Scale

10 Push-ups Plank to Elbow Plank

The CrossFit Combine – CrossFit

“It’s not always what you do for training, it’s who you do it with.”” – Annie Sakamoto

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Strength

One Arm DB Press Left Arm (5×5)

*Log heaviest set.

Go heavy but keep things tight. If they fall apart lower the weight.

One Arm DB Press Right Arm (5×5)

*Log heaviest set.

Go heavy but keep things tight. If they fall apart lower the weight.

Back Squat (5×5)

*Log heaviest set.

Keep weight at about 70% of what you have done before. Doing the movement right is what gives you the legs you want, not doing more weight until you break.

Bulletproof Body

Metcon (No Measure)

10 Min

5 Tempo One Arm Press (1 up 5 down) ( L&R )

20 Sec Table Top Hold

10 Step Overs ( L&R )

20 Sec Bent Knee Hollow Body Hold

Metcon (No Measure)

10 Min

3 Front to Back Scale – leg under ( L&R )

3 Front to Back Scale – leg around ( L&R )

Hand Stand Hold