This is the CrossFit Challenge done as a circuit rather than prioritized.
We refer to this as the "Vertical Tabata Challenge."Perform each of the
following for only twenty seconds. Rest for ten seconds while quickly
transitioning to next movement.Rest for 1 minute after each round and
repeat seven times for a total of eight rounds. Total your weakest output
from each exercise from all eight rounds. This time your rowing score is in calories.
2 rounds of this circuit:
50 20" Box Jumps in 2 minutes
Lunge 2 minutes, record steps
Bike 2 minutes for distance
Squat 2 minutes, record reps
Rest 5 minutes
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow Rock
Hollow Arch
Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift
Rest
1 Jump on plyo box/ 1 clean pull-up
2 Jumps on plyo box/ 2 clean pull-ups
3 Jumps on plyo box/3 clean pull-ups...
n Jumps on plyo box/ n clean pull-ups
You've got 20 minutes to carry this sequence as far as you can.
The pull-ups need not be within a single set to count. Just alternate
between jumping and pull-ups. Complete the needed number of
pull-ups before the next round of jumps. Pick a challenging height
for the box jump. No jumping on pull-ups.
Three rounds for time of:
Jump-rope for two minutes
Pull-ups
Bench-press, body weight
Rest 1 minute
Our best will:
Double under without fouling for two minutes on the jump-rope.
Twenty five pull-ups, then twenty, then fifteen.
Twenty five, then twenty, then fifteen on the bench press.