“Duo Lipa”
2 Rounds for Time (15:00 Cap)
-20 Toes-to-Bar
-10 Bar Muscle-Up
-20 Front Squat 155/105lb
-10 Squat Clean & Jerk

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I run through 3 full weeks of real athletes' programming, one who does mainly 5k & 10k distances combined with CrossFit, one half marathon runner, and a final example who does Marathons and Trail Races.

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Ryne breaks down how programming for running needs to look different for CrossFitters.

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Learn how Max trains his athletes to build durability and run faster.

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“Black Cat”
For Time
-10 Deadlift 315/205lb
-20 Burpee Box Jump Over 24/20”
-10 Deadlift 315/205lb
-Rest 60s-
-10 Deadlift 315/205lb
-20 Burpee Box Jump Over 24/20”
-10 Deadlift 315/205lb

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Learn how to build your strict handstand push-up capacity as a CrossFit athlete through specific protocols and smart accessory exercise selection.

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“Polymath”
For Time
-33 DB Overhead Lunge Steps 50/35’s
-54 Strict Handstand Push-Ups
-87 GHD Sit-Ups
-141 Double Unders; Heavy or Drag

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Coach Paul B. Weber talks with Ben about how to build strength and capacity as a competitive fitness athlete.

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