Strongman Play
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Weightlifting
sled push (1 rep = 1 length of turf)
Within 30 min each class splits up and works in teams to find:
Max weight sled push for 1 full length of turf
Max weight yoke walk for 100 feet distance (corner to corner of straight part of track)
Yoke Carry (1 rep = 100 feet)
Max weight for 100 feet. Read note above in sled push comments
Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER WOD:
Partners alternate after each full round for 16 minutes, but run together at the end of each round.
Partner 1 Hangs while partner 2 works on round below (If partner drops in the hang, both people must stop and wait until they get back up on the bar)
2 KB or DB Man-Makers (24kg/16kg)
4 Pull-Ups
6 Wall ball (20/14)
Once both partners complete 1 round, they go for a 100 m jog together with their medicine ball in hand
Have FUN with this. It’s supposed to be a fun experience as well as a good workout