It is important to remember that before starting these all these workouts you should warm-up properly. Perform these workouts at your own risk.

Workout 1

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

3+ hours after strength and conditioning workout:

Workout 2

Choose ONE of The Following Sports:

• Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
• Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
• Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
• C2 rower: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Each of these can be scaled to accommodate various fitness levels.  For information on how to scale, plus video demos and informational articles, visit www.crossfit.com .