Heavy Load Long Distance

1985

For Time
10 Bear Complexes (135/95 lb)
100 yard Bear Crawl
8 Bear Complexes (155/105 lb)
100 yard Bear Crawl
6 Bear Complexes (185/125 lb)
100 yard Bear Crawl
4 Bear Complexes (205/135 lb)
100 yard Bear Crawl
2 Bear Complexes (225/145 lb)
100 yard Bear Crawl

1 bear complex consists of: 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press

Deligiannis

For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*

* Use a 40% bodyweight Sandbag

Heavy Load Short Distance

20 Rounds for Max Meters
Front Rack Double Kettlebell Walk

Rest 2 minutes

For every round, carry the two kettlebells in front rack positions for as long as possible. When you reach max distance, set them down and rest for 2 minutes. Repeat 20 times.

Saturday 240427

Saturday 240427

For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells

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Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Intermediate option:
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 65-lb barbell and 20-lb dumbbells
♂ 95-lb barbell and 35-lb dumbbells

Beginner option:
For time:
10 shoulder presses
100-meter farmers carry
15 push presses
100-meter farmers carry
20 push jerks
100-meter farmers carry

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The Shoulder Press
The Dumbbell Farmers Carry
The Push Press
The Push Jerk

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Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.