CrossFit Training Manual

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This workout is a time-based, high-skill WOD with an emphasis on heavy barbell and gymnastic movements. Complete each superset as fast as you can, while keeping good form, before moving onto the next.

Start the WOD with five squat cleans, then five rope climbs, then four of each, then three, and so on down to one rep. Then go directly into the next superset: five snatches followed by five meters of a handstand walk, then four, three, two, one.

The total time it takes to complete all three supersets is your score.

Winter's WOD 5-4-3-2-1 (reps)

WOD Components

A1 Squat Clean

How to do it

With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, keep your back straight, head facing forward, and your shoulders in front of the bar.

Begin the pull by driving through the heels, explosively extend hips and legs as bar approaches mid-thigh. Arms don't pull until hips and legs are extended. Shrug powerfully before arms bend.

As the bar is pulled up, drop under into a front squat and catch the bar at the bottom in the rack position. Stand to full extension.

Squat Clean

Muscles worked

Hamstrings, forearms, glutes, lower back, quadriceps, shoulders, and traps.

A2 Rope Climb

How to do it

Grab the rope nice and high with both hands. Jump and bring your feet as close to your hands as you can and trap the rope between your feet. Stand tall on the rope using your legs. Reach up and grab the rope again as high as you can.

Let go of the rope with your feet and again bring them up to your hands, trap the rope, and stand. Continue until you reach the top.

To lower, loosen the grip of your feet on the rope as you slide down using a hand over hand motion. Don't slide down the rope with your hands!

Rope Climb

Muscles worked

Lats, biceps, forearms, back, shoulders, glutes and quads.

B1 Snatch

How to do it

Place your feet shoulder-width apart with the barbell above your toes. With a palms-down grip, bend at the knees and grab the bar using a wide grip. Bring the hips down and drop your body as if you were going to sit on a chair. Start lifting the barbell, keeping it close to your legs.

As the bar reaches the middle of your thighs, lift your body to an extension in an explosive motion. Keep arms locked until hips and legs are at full extension. Duck under the moving bar and catch in a full squat with arms locked overhead.

Barbell Snatch

Muscles worked

Quadriceps, biceps, hamstrings, lower back, shoulders, traps, and triceps.

B2 Handstand Walk

How to do it

Raise your arms overhead with your palms facing forward. Keep your arms locked so they don't give out. Then, point one foot in front of the other.

Focus on the spot where you intend to place your hands. Then in one fluid movement step forward, placing your hands on the floor, and kick up hard.

Once you are into a handstand, let the lower legs bend slightly to aid balance. Once you feel steady, move one hand forward. You've now taken your first hand-step! Now keep going.

Handstand Walk

Muscles worked

Shoulders, biceps, triceps, and core.

C1 Thrusters

How to do it

Start from standing and "racked" (bar on chest and shoulders with loose grip) and lower into a full squat with elbows still pointing forward.

Rise to full leg and hip extension and continue the bar's acceleration upward with a powerful press to lockout. To finish: lower the bar to racked position.

Barbell Thruster

Muscles worked

Quadriceps, glutes, core, and shoulders.

C2 Muscle-ups

How to do it

Start by using a false grip. Twist your hand so the ring lies diagonally from below the forefinger to in between the two fleshy parts of the hand near the wrist. Looking up at the rings, pull the rings hard to your chest.

The transition is the tricky bit. It's like trying to head butt someone while pulling the elbows back—which gets you into the dip position.

From there, keep the elbows in close and push out into full extension above the rings.

Muscle-ups

Muscles worked

Back, biceps, shoulders, triceps, and chest.