Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

"THE FIFTH ELEMENT"

Settings

Workout

CrossFit - Fri, Oct 7

Warm-up

1 ROUND
30 Single Unders
10 Scap Push-Ups
10 Clean Deadlifts
100m Run

Into...

2 ROUNDS
30 High Jump Single Unders or Double Unders
10 Clean High Pulls
2 Wall Walk or 10 Single DB Strict Press
100m Run

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Deep Hang Power Clean

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.

(Score is Weight)

Week 5 of 9

Workout

"THE FIFTH ELEMENT" (5 Rounds for time)

5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

NOTE: New Benchmark.

Want to see some of these movements in action? Check out our .