Pike push ups /Handstand push ups
Double DB Hang power clean - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
Double DB thrusters - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
Burpees
TC: 15
"For Time – The Climb Gets Real"
You’ll tackle an ascending ladder (3-6-9-12-15) of four fiery movements that build in volume and intensity each round:
Pike Push-Ups (or Handstand Push-Ups)
Pike Push-Up Demo
Double Dumbbell Hang Power Cleans
Double Dumbbell Thrusters
Burpees
Each round increases by 3 reps per movement — that’s 300 total reps if you finish.
Expect shoulder fatigue to set in fast, and make a plan to break up the DB movements as needed. The burpees will test your will in the later rounds.
Time Cap: 15 minutes
Goal: Move smart early, manage transitions, and push the pace in rounds 12 and 15.
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
bodyweight crossfit workout, Box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
Burpee workout, crossfit for time wod, rowing and burpee wod, rowing workout
For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal roning
Burpees
21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout
2 rounds
21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
