Last Man Standing
CrossFit Cirencester – CrossFit
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Last Man Standing (Time)
“Last Man Standing”
The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Picking up on the one minute segment you would have been starting your next round of muscle-ups.
Front Squat x 1 rep
(start with 60/40 on the barbell; males add 10kg, and females 5kgs every minute)
Picking up on the one minute segment that you would have been starting your next round of front squats…
20 Wall Ball Shots (14/6 lbs)
If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
Picking up on the minute you would have been starting your next set of wall ball shots…
10/8 Strict Handstand Push-Ups
If you cannot complete all 6/4 Strict HSPUs within the designated minute, your workout is over.
500m Row (Time)
Max Effort 500m Row
3 minutes rest between rounds