Road to the Olympics

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Clean and Jerk (3,3,3,3,3)

Focus on keeping your hands on the bar for all 3 reps each set to perform unbroken, which will require the amount of weight to be lower than if you reset each rep.

Hang out between 70-80% of your max, making very small jumps in weight each set

Weighted Pull-ups (1RM)

Get that new PR!


Metcon (AMRAP – Reps)

16 min total time

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata squats

The Tabata interval

is 20 seconds of

work followed by

10 seconds of rest

for 8 intervals.

There is no rest

between exercises.
Bodyweight interval training! Consistency is key! Move fast for each set of 20 seconds, but attempt to stay consistent.