Wednesday, August 24th


The Beer Mile- CrossFit

Performance is in red, Competition is in blue, Links are in green

A1) 3 sets of:

Deadlift x 6 reps
rest 30 seconds

A2) 3 sets of:
Box Piked Handstand Pushup x 5-10 reps
Rest 2 minutes

1-2 AbMats are ok. From your knees is easier than from your toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet.

B) Every minute, on the minute, for 10 minutes:
Strict Chin Ups
Start with a number that is 30% of your MAX Rep Strict Chin Up
For example: MAX set is 20, you would do 6 each minute. If you can’t do 1 chin up, use the least amount of  assistance so can get one chin up.

C) 4 Rounds For Time
10 Push Presses 
10 Burpees Over the Bar
10 Hand Release Pushups

A1) 3 sets of:
Deadlift x 4 reps @70% of 1 Rep Max
rest 30 seconds

A2) 3 sets of:
Strict Handstand Pushups x 5-10 reps
Rest 2 minutes

(1-2 AbMats are allowed for hasp as long as you’re getting some range of motion out of it. Otherwise, scale with box piked handstand pushups. If you can do 3 sets of 12 easily, then add a deficit. Rubber blocks and bumpers work well for this.)

*Superset means that you perform a set of exercise A (in this case the Deadlift) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Strict Handstand Pushup). You then rest 2 minutes before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

B) Every minute, on the minute, for 10 minutes:
Butterfly Pull-Ups   OR  Stop Pull Butterfly Drill  x a few reps  OR  Butterfly Box Drill x a few reps
Start with a number that is 30% of your MAX Butterfly Pull-Ups
For example: MAX set is 20, you would do 6 each minute
The goal is in each minute to perform technically proficient connected Butterfly Pull-Ups.

C) 4 Rounds for Time:
12 Push Presses 95/65
9 Burpees Over the Bar 
6 Strict Stationary Bar Dips or 3 Bar Muscle Ups

(The Push Presses will come off the floor and should be on the light side. Burpess Over the Bar are lateral to the bar and a 2 foot take off and landing. Scale volume on the Bar Muscle-Ups as needed or perform stationary bar dips)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531