AUG 01
Crit
Bike 10 laps for time
(1,200± meters per lap)
30 Muscle-Ups
CrossFit Total
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Marathon Row
Row 42,195 meters
AUG 02
Rest Day
AUG 03
The Battleground
Rescue Randy drag
2 rope climbs
Obstacle-course run
2 rope climbs
Rescue Randy drag
Men wear 20-lb. vest
Women wear 14-lb. vest
Clean and Jerk Speed Ladder
3 rounds of heavy ladders, each with progressively heavier barbells
M 245-255-265-270-275 lb.
280-290-300-305-310 lb.
315-325-335-340-345 lb.
F 155-160-165-170-175 lb.
180-185-190-195-200 lb.
205-210-215-220-225 lb.
Fibonacci
5-8-13 reps of:
Handstand push-ups
Double kettlebell deadlifts
Then, OH lunge 89 ft.
AUG 04
Madison Triplus
Swim 500 m
Paddle 1,000 m
Run 2,000 m
Chaos
35 / 30-cal. SkiErg
30 / 25 burpees to bar
45 / 40 single-arm OHS, 50 / 35-lb. DB
40 / 45 single-leg squats
25 box jump-overs, 42 / 36-in. box
110-ft. tumbler pull, 400 / 300 lb.
Bicouplet 2
12-9-6
Snatches
Bar muscle-ups
Bicouplet 1
21-15-9
Snatches
Chest-to-bar pull-ups
M 85 lb. F 55 lb.
AUG 05
Two-Stroke Pull
5 rounds:
300-m run
20 / 15-cal Assault Bike
44-ft. sled pull
Handstand Walk
Handstand-walk race across multiple obstacles
Aeneas
5 / 4 pegboard climbs
40 thrusters, 85 / 55 lb.
33-ft. yoke carry, add weight
33-ft. yoke carry, add weight
33-ft. yoke carry
M 85-lb. thruster, 425-565-665-lb. yoke carries
F 55-lb. thruster, 345-405-445-lb. yoke carries