In the last episode of the series, we introduced you to the different models that explain fitness in CrossFit. This episode will continue with the second and third model. If you haven’t read the previous episodes, please do so before continuing. The Hopper Model The second model is based on the performance of randomized athletic …
3RFR 1min Front squats 70/50 kg 1min rest 1min Ring dips 1min rest 1min Dumbell Snatch 32,5/22,5 kg alternating L-R 1min rest
For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Complete all reps of each exercise before moving to the next.
A Snatch Complex IIII For Max Weight: Hang Power Snatch + BTN PP or PJ with the same grip as you used for Power Snatch 1 x 1 : RM B Romanian Deadlift 3 x 8 : across C 200 DU for time
A Push Press 10 RM B AMRAP8 8 (ring) dips 16 Kettlebel briefcase deadlift 32/24 kg, 8L 8R 32 DU
1000m row 75 burpees 50 wall balls 25 pull ups 15 squat snatch 50/37,5 kg 10 TTB 5 bar MU
AMRAP12 8 hang power clean 60/42,5 kg 6 burpees 4 pistols
10RFT 7 SDHP 42,5/30 kg 7 Front squats 42,5/30 kg 7 Push jerk 42,5/30 kg
A Turkish Get-up 1 x 1 : RM B Gymnastics burner AMRAP6 12 HSPU 12 V-up C Max height box jump 7×1
For reps: 21-15-9 Snatch 42,5/30 kg Burpees over the bar Remaining time AMAP reps MU total time: 11 min