Warm up- 100 double unders or 4x100m shuttles

Mobility

Partner MetCon

 

Performance

AMRAP – 9m

1 jump squat

1 push up

*increase by 1 rep per round

AMRAP – 7m

1 db clean + press 35/25

1 slam ball 30/20

 

Fitness

AMRAP – 9m

1 ohs 95/65

1 pull up

*increase by 1 rep per round

Change barbell to 135/95 (clock is running)

AMRAP – 7m

1 power clean

1 wall ball to 10/9′ target – 20/14# ball

 

Competition

AMRAP – 9m

1 ohs 135/95

1 chest to bar pull up

*increase by 1 rep per round

Change barbell to 165/105 (clock is running)

AMRAP – 7m

1 power clean

1 wall ball to 10/9′ target – 20/14# ball

 

After Party- 150 abmat sit ups.

*10 burpees every time you break

BATTLE @ THE BOX- EVENT 1

*30 min cap on each level.

Performance

For time:

Three rounds of: 7 Deadlifts (70/53 lbs KB)

7 Ring Rows

7 HR Push Ups,

Three rounds of: 15 slam balls (20 / 14 lb ball to 10′)

15 abmat sit ups,

100-foot Farmer carry (2 - 40 / 20 lb DB’s)

28 Burpees

100-foot Farmer carry (2 – 40 / 20 lb DB’s)

3 Rope Ascents (pull from seated to standing position)

 

Fitness

For time:

Three rounds of: 7 Deadlifts (225 / 155 lbs)

7 Chest To Bar Pull Ups

7 Ring Dips,

Three rounds of: 21 Wall ball shots (20 / 14 lb ball to 10′)

21 Toes-to-bar then,

100-foot Farmer carry (2 - 45 / 25 lb plate pinch)

28 Burpee box jumps (24″ / 20″ box)

100-foot Farmer carry (2 – 45 / 25 lb plate pinch)

3 Rope Ascents

 

Competition

CrossFit Regionals Indivual Event 6

For time:

Three rounds of: 7 Deadlifts (345 / 225 lbs)

7 Muscle-ups then,

Three rounds of: 21 Wall ball shots (20 / 14 lb ball to 10′)

21 Toes-to-bar then,

100-foot Farmer carry (2 – 100 / 70 lb dumbbells)

28 Burpee box jumps (24″ / 20″ box)

100-foot Farmer carry (2 – 100 / 70 lb dumbbells)

3 Muscle-ups

 

 

 

 

Warm Up + Mobility

Squat (front or back)

Warm up reps:

(perform 30sec each side of static hip stretch between every warm up set)

5x @ 50%

5x @ 55%

5x @ 60%

Work

Squat (front or back)

5 rounds, 7-10 reps per set @ 75%

R/R 3o sec

400m sprint

R/R 2min

After Party

1min plank

50 abmat sit ups

1min plank

50 abmat sit ups

Double Unders or Run + Mobility

Warm Up: 3x

5 Max height wall ball shot 20/14

5 burpees or hspu

 

MetCon

Performance

30 db thrusters 30/15

30 burpees

30 kbs 35/26

30 slam balls

 

Fitness

30 power cleans 95/65

30 burpees (to target above max reach)

30 push jerks (same bar)

30 wall ball shots

 

Competition

30 power cleans (@80% of bwt or 135/95, whichever is heavier)

30 burpee pull ups

30 push jerks (use same bar)

30 wall ball shots 20/14# ball

Performance

3 rounds of:

400m run

12 weighted lunges 30/15lb DB’s

12 ring rows

12 HR Push Ups

 

Fitness

“Helen”

3rft of:

21 kbs 53/35

12 pull ups

 

Competition

7rft of:

3 muscle ups

3 kb snatches L+R 53/35

3 hspu’s

3 kb snatches L+R 53/35

Warm Up + Mobility

Shoulder ROM Series

Strength *scales available in class

Push Press

Warm Up Reps

5x @ 40%

5x @ 50%

5x @ 60%

Working Reps

5x @ 75%

3x @ 85%

1+ @ 95%

 

MetCon

Performance

3 Rounds. R/R 2min between rounds.

5 Push Press @ 65/45

10 HR Push Ups

15 Ring Rows

 

Fitness

3 Rounds. R/R 2min between rounds.

10 Push Press @ 95/65

15 HR Push Ups

20 Pull Ups

 

Competition

3 Rounds. R/R 2min between rounds.

10 Push Press @ 135/95

15 HR Push Ups

20 Pull Ups

 

 

Warm up + Mobility

Techique and standards demo

Strength skill *scales available in class

3x (make a heavier attempt each cycle)

Barbell Complex (performing the following lifts unbroken equals 1 rep)

5 hang power cleans

10 push jerks

20 back squats

Metcon AMRAP -7min

Thrusters 75/45

*emom 3 burpees

 

Performance

3 rounds for time

400m run

21 weighted lunges 40/20

21 push ups

 

Fitness

3 rounds for time

400 run

21 ohs 95/65+

21 pull ups

 

Competition

Benchmark Girl “Amanda” w/ running

400m run

9 full snatch 135/95

9 muscle ups

400m run

7 full snatch

7 muscle ups

400m run

5 full snatch

5 muscle ups