20th August to 2nd September, 2019

20th August - Tuesday -

Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas.

21st August - Wednesday -

Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout.

22nd August - Thursday - Recovery Day -

Skill - Bar-Muscle-Up + GHD Sit-Ups


23rd August - Friday -

Complete as many reps as possible in 15 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats

24th August - Saturday -

Complete as many rounds as possible in 15 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb.
Women: 105 lb.

Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

25th August - Sunday - Open Box 09:50am to 11:50am

26th August - Monday -

For time:

9 thrusters
1,000-m row/run
15 thrusters
1,000-m row/run
21 thrusters

Men: 65 lb.
Women: 45 lb.

27th August - Tuesday -

Deadlift 5-3-3-1-1-1 reps

Then, practice slowly descending from a handstand.

28th August - Wednesday -

21-15-9 reps for time of:

Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs

29th August - Thursday - Recovery Day -

Skill - Inverted Burpees + Legless Rope Climbs


30th August - Friday -


30 clean and jerks for time

Men: 135 lb.
Women: 95 lb.

31st August - Saturday - Team of 2 WOD -

For time:

100 strict pull-ups
200 push-ups
300 squats

1st September - Sunday - Open Box 09:50am to 11:50am

2nd September - Monday -

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

All Workouts at CrossFit Life Performance are from The CrossFit Main Site (USA) - CrossFit.com

Mahavir Sir