Workout:

The Other Total

For max load:
1 rep clean
1 rep bench press
1 rep overhead squat

Quarterfinal workout #3

For time:

8-16-24-32-24-16-8 wall-ball shots
4-8-12-16-12-8-4 shuttle runs
1-2-3-4-3-2-1 rope climbs

14-lb medicine ball, 10-ft target, 50-ft shuttle run
20-lb medicine ball, 10-ft target, 50-ft shuttle run

Time cap: 25 minutes

Quarterfinal workout # 1

50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups

2 x 35-lb dumbbells for all lunges, 2-in (5 cm) deficit
2 x 50-lb dumbbells for all lunges, 3.5-in (9 cm) deficit

Time cap: 15 minutes

Rest day or make-up day

__________

Watch Health Tip: Fasting from CrossFit.com.

Workout

Perform a Tabata interval for each movement:
Tabata pull-ups
Rest 1:00
Tabata wall ball (20/14 lb)
Rest 1:00
Tabata kettlebell sumo deadlift high-pull (53/35 lb)
Rest 1:00
Tabata calories bike
Rest 1:00

Workout

For load:

Overhead squat
5-5-5-5-5

Perform 15 hip extensions after each set.

Bench press
5-5-5-5-5

Perform 15 GHD sit-ups after each set.

Workout

For time:
5k row

Rest day or make-up day

__________

Need breakfast (or snack) ideas? Try these egg cups from CrossFit.com.

Workout

7 rounds for load of:
1 power clean + 1 front squat + 1 hang squat clean

Workout

30 mins. handstand practice

Then,

As many rounds as possible in 7 mins. of:
20 air squats
10 kettlebell swings (53/35 lb)