Part Time

CrossFit Free State – CrossFit

**“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich**

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

View Public Whiteboard


Part Time (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)

21/15 Calorie Assault Bike

* With a sneaky 63 pull-ups across the 3 rounds, we can think about breaking these up from the beginning to preserve our upper body pull

* Consider the following sets:

* **1 Set:** 21

* **2 Sets:** 12-9

* **3 Sets:** 7-7-7

* **4 Sets:** 6-5-5-5

* **5 Sets: **5-4-4-4-4

* **7 Sets:** 3’s

* We’ll always be moving on the burpees, so find a pace that supports your pull-up strategy

* If you know you’ll need some more time to recover your pull, slow the burpees down and just keep moving


* The movement we’ll always stay moving on during the second part, like the burpees in part 1, is the bike

* That being said, let’s push to also stay moving as much as possible on the movement we would stop on – the dumbbell snatches

* Switching on the ground can be helpful when finding a rhythm with the heavier bell, but if you’re able to, switching in the air is faster

* While we’ll always be moving on the bike, it’s not a throw away station, as we get a big calorie payoff for higher power outputs

* Try to start the bike fast each time to get that first calorie or two to tick off quickly, then settle into a moderate pace for the remaining calories

After Party

Metcon (No Measure)


3 Giant Sets:

10 Slow Ring Mountain Climbers

30 Seconds Ring Plank Hold

*** See below for demo videos of both movements:***
* **Slow Ring Mountain Climbers:** [Video](

* **Ring Plank Hold:** [Video](