CF-Style
301026 PX5 Fryday
4-Rounddown Challenge
Format: 4 separate For-Time parts
Total time cap: 50:00
Rest: 3:00 after each part
Part 1 — Squat & Run
For time:
12-11-10
Back Squat (choose barbell level below)
300 m Run after each set
Rest 3:00 after completion
Part 2 — Gymnastics
For time:
9-8-7
Bar Muscle-Ups
30 Sit-Ups after each set
Rest 3:00 after completion
Part 3 — Barbell & Inversion
For time:
6-5-4
Hang Squat Clean (choose barbell level below)
10 Strict HSPU after each set
Rest 3:00 after completion
Part 4 — Final Burner
For time:
3-2-1
Legless Rope Climbs (15 ft)
6 Single-Arm Devil Press (22.5/15 kg)
6 reps total per set, alternating arms (3 per arm)
No additional rest. Finish strong!
Coach’s note: Barbell weight levels: RX: Men 90 kg / Women 60 kg. Level 3: Men 70 kg / Women 49 kg. Level 2: Men 50 kg / Women 35 kg. Level 1: Men 30 kg / Women 25 kg.
Bar Muscle Scaled to
9-8-7 Chest To Bar/Pull Up/Ring Row
30 Situps
Then after finish the last sets of 7 pull up 30 situp, directly perform 24 Push Up to finish part 2.
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A. Part 1 Squat & Run
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B. Part 2 Gymnastics
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C. Part 3 Barbell & Inversion
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D. Part 4 Final Burner
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From the gym
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