Athlete Spotlight – Troy Minske
Athlete Spotlight – Troy Minske
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Crossfit Beyond Sport Blog

Strength

Press 3-3-3

WOD

5 rounds for time of:

10 Deadlifts, 1x bodyweight

Shuttle Run, 100 m

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Strength

Overhead Squat 3-3-3

WOD

“Annie”

50-40-30-20-10 reps, for time of:

Double Under

AbMat Sit-up

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Strength

Power Snatch 3-3-3

WOD

“Fran”

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

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Strength

Weighted Push Ups 3-3-3

WOD

For time:

Row, 200 m

40 Box Jump (Step Up)s, 24/20 in

20 Push-ups

40 Sit-up (standard)s

20 Pull-ups

40 Supermans

20 Turkish Get Ups

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WOD

“Partner Angie”

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Work with a partner.

Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope. When the first partner finishes his sets of 10, switch positions. Continue until you’ve complete 100 of each exercise as a team.

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WOD

For 3 cycles: AMRAP in 5 mins of:

5 Burpees

10 Kettlebell Goblet Squats

15 Kettlebell Swings

20 Kettlebell Russian Twists

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Strength

Bench Press 3-3-3

WOD

“TABATA”

Tabata Row

Tabata Plank Hold

Tabata Farmers Carry

Tabata Shuttle Run 10m

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Strength

Push Press 3-3-3

WOD

“Mini Jumping Michael”

3 rounds for time of:

200 Jump Rope (Singles)s

25 Supermans

25 AbMat Sit-ups

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Strength

Back Squat 3-3-3

WOD

“Jumping Helen”

3 rounds for time of:

200 Jump Rope (Singles)s

21 Kettlebell Swings, pick load

12 Pull-ups

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Strength

Thruster 3-3-3

WOD

Complete as many rounds as possible in 12 mins of:

4 Turkish Get Up Alternating Arms, pick load

8 Kettlebell Thrusters, pick load

16 Kettlebell Deadlifts, pick load

32 Kettlebell Swings, pick load

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