CrossFit JAX | Atlantic Beach, FL CrossFit | Jacksonville Beach, FL CrossFit

KAI

1-3-5-7-9 barbell medley*

2-4-6-8-10 gymnastic medley**

115# men / 75# women

*1 rep of the barbell medley consists of:

-1 deadlift

-1 hang power clean

-1 front squat

-1 push press

**1 rep of the gymnastic medley consists of:

-1 push up

-1 jumping air squat

-1 chest to bar pull up

-1 toes to bar

instructions:

barbell medley will be odd numbered reps.  gymnastic bodyweight medley will be even numbered. there will be no blending of the movements; there must be a disctinct pause between movements i.e. the hang power clean and front squat is not a hang squat clean; the front squat and push press is not a thruster etc.  same rule applies for the gymnastic movements i.e. the push up and jumping air squat is not a burpee.

looks like:

1 deadlift, 1 hang power clean, 1 front squat, 1 push press.  then 2 consecutive push ups, 2 consecutive jumping air squats, 2 consecutive pull ups, 2 consecutive toes to bar.  then 3 consecutive deadlifts, 3 consecutive hang power cleans, 3 consecutive front squats, 3 consecutive push press.  then 4 consecutive push ups, 4 consecutive jumping air squats, 4 consecutive pull ups and 4 consecutive toes to bar and so on, until the final set of 9 reps of the barbell movements and 10 reps of the bodyweight movements.