Haron performs several exercises to warm up. In this image, he is warming up his triceps by doing overhead dumbbell triceps extensions.
He then moves to an incline bench press. This workout builds the upper and mid-chest, which are crucial for CrossFit workouts.
He then moves into working on his deadlift form. Deadlifts build the hamstrings and back at the same time.
At the top of his deadlift, he calls this "locking out." locking out for 2-3 seconds in warmups puts his mind into thinking about the competition and how you have to hold at the top for 3 seconds.
He then moves into a reverse barbell curl. This builds his forearm strength and helps with overall compound lifts.
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Here he is locking out at the top of his "set." He does this to create that "mind to muscle" feeling that he will need in competition.
Next is a bicep curl. He does three sets of 8-10 repetitions per arm; this helps his overall arm strength as the competition goes on.
Here he is performing a "lateral raise." This workout builds the outer shoulder, which is needed for certain exercises.
Next is the treadmill to work out the legs. He does this for endurance and the grit that it will take to get through the event.
Here we have an overhead dumbbell press. he does this to build overall shoulder strength; front delt, rear delt, and the sides of his shoulders.
This is the seated row machine. He incorporates this workout to grow his back strength and density to prep.
Next is the chest press. This builds his overall chest both the lower and upper chest, which will help him with pullups and muscle ups.
Then he moves into a lateral pull down. He says this is one of his favorite back exercises because he feels it in his entire back.
Then he moves into dips to grow both the lower chest and triceps at the same time. He says that he does this workout ever other gym day because it takes a lot of energy.
Here he is working on rear delts. This is a muscle in the back that is crucial for pulling things in competition.
For the last back workout he does a simple wide grip pullup. He says that this helps his swings when doing muscle-ups in competitions.
Now that he feels comfortable with his footwork, he unracks the weight. When doing a leg exercise, this is one of the most important parts because if your form is off from lift off, then the rest of the set will be affected.
This is the motion from him bringing the weight down. He makes sure to maintain a 90-degree angle as he reps out the weight.
Finally, when he gets to the bottom of his set, he does a quick pause to keep tension on the muscle, which will cause it to react, and he will grow muscle.
