7:00a – 8:30a Open Gym
___________

Sat-Sun, Aug. 29th -30th (8:30a-6:00p)
The Crossfit Weightlifting Trainer Course

 

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CrossFit
“The Angry Pony”
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 53/35
40 Pull-ups
30 Handstand Push-ups
____________

Competitor 1
Every 1:00 for 10:00
2 Hang Power Snatch (AK) at 70%

Snatch
70% 1×1
75% 2×1
80% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: 1 Ring Muscle-up + Ring Dips
Even min: 1 Strict HSPU + HSPU
(choose reps prior to start. unbroken)

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
______________

Competitor 2 (Best of Arizona Individual Comp on Sunday)
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Snatch (AK) at 70%

5 rounds for time:
1 Rope Climb
(alternate with a partner)

For time:
1-2-1-3-1-2-1
Power Clean & Push Press 185/125
Ring Muscle-up

Not timed:
1 Mile Jog

PNF Stretch
________________

Weightlifting
Rest

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CrossFit
Rest
_________

Competitor 1&2
Rest
_________

Weightlifting
Snatch
80% 1×2
85% 1×2
90% 1×1
80% 2×2

Clean + Jerk
80% 1+2, 2+1
85% 2+2, 1+2, 1+1

Back Squat
Find 3RM
-then-
2×3 at -15%

GHD Situps
4×15 -unweighted-

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CrossFit
5 rounds for time:
1 Rope Climb
(alternate with a partner)

For time:
21-15-9
Thruster 95/65
Deadlift 225/155
_______________

Competitor 1
Every 1:00 for 10:00
2 Hang Power Cleans (AK) at 70%

Clean
70% 1×1
75% 2×1
80% 3×1
85% 1×1

Snatch Pull
100% 4×3

10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Kettlebell Thruster 53/35 (each hand)
:15 Rest
________________

Competitor 2
Every 1:00 for 10:00
2 Hang Power Cleans (AK) at 70%

Clean from blocks (BK)
70% 1×1
75% 2×1
80% 3×1
85% 1×1

For time:
7 Rope Climbs
7 Snatches 155/110

5 rounds:
500m Row (at 2k pace)
(rest 1:00)
________________

Weightlifting
Block Power Snatch
80% 3×2

Block Power Clean
80% 3×2

Snatch Push Press
4×4 -choose weight-

Barbell Situps
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

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“Iron sharpens iron”

CrossFit
5 rounds for load:
Turkish Get Up
(consistent increases. rest as needed)

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
___________

Competitor 1
Every 1:00 for 10:00
1 Pause Jerk at 70%

Jerk
70% 1×1
75% 2×1
80% 3×1
85% 1×1

For time:
1-2-1-3-1-2-1
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)

For total reps:
Every 1:00 for 14:00
Odd min: 1 Strict Ring Dip + Ring Dips
Even min: 1 Rope Climb
(start every minute with 20 double unders)

For time:
100 Calories on The Assault Bike
_____________

Competitor 2
Push Press
Find 3RM
2×2 at 90% of 3RM
2×3 at 80% of 3RM

For total time:
30 10′ Wall Ball Shots 20/14
15yrd Hand Walking
~then~
5 rounds:
3 Ring Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 53/35
~then~
15yrd Hand Walking
~then~
5 rounds:
3 Ring Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 53/35
~then~
15yrd Hand Walking
30 10′ Wall Ball Shots 20/14
_______________

Weightlifting
Clean
85% 2×2
80% 3×2

Clean Pull
105% 4×3

Front Squat
80% 3×4
85% 2×3

Face Pulls
4×10 -choose weight-

Abmat Situps
AMRAP 1:30

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CrossFit
For total reps:
AMRAP 3:00
10 Handstand Push-ups
20 Burpees to a plate 45lbs
30 Kettlebell High Pulls 53/35
40 Sit-ups
50 Double unders

Rest 2:00

AMRAP 4:00
10 Handstand Push-ups
20 Burpees to a plate 45lbs
30 Kettlebell High Pulls 53/35
40 Sit-ups
50 Double unders

Rest 2:00

AMRAP 5:00
10 Handstand Push-ups
20 Burpees to a plate 45lbs
30 Kettlebell High Pulls 53/35
40 Sit-ups
50 Double unders
___________

Competitor 1&2
Every 1:00 for 10:00
3 Snatch Push Press + 1 OHS at 70%

Snatch
70% 1×1
75% 2×1
80% 3×1
85% 1×1

For total reps:
Every 1:00 for 14:00
Odd min: 1 Strict CTB Pull-up + CTB Pull-ups
Even min: 7 Calories on The Assault Bike
(choose reps prior to start. unbroken)

3 rounds for time:
400m Run
7 Back Squats 225/155
21 Double unders (unbroken)

_____________

Weightlifting
Snatch
85% 2×2
80% 2×2

Snatch Pull
105% 4×3

Back Squat
80% 3×4
85% 2×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

GHD Situps
4×10 -choose weight-

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Competitor 1&2
Team Training
__________

Weightlifting
Snatch
80% 1.2
85% 1.2.1

Clean + Jerk
80% 1+2, 2+1, 1+2
85% 1+1, 1+2

Back Squat
5-5-5-5-5

Bench Press
5×5 -choose weight-

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CrossFit
3 rounds for total reps:
Toes to Bar
(rest :30)

“D.T.”
5 rounds for time:
12 Deadlifts 155/110
9 Hang Power Cleans 155/110
6 Push Jerk 155/110
_______________

Competitor 1&2
Every 1:00 for 10:00
2 Hang Power Snatches (BK) at 70%

Thruster
70% 2×3
80% 3×2

5 rounds for time:
1 Rope Climb
7 Deadlifts 275/185
35 Double unders

For time:
2k Row
(record your time. we will use this for pacing)
________________

Weightlifting
Rest

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CrossFit
Rest
_________

Competitor 1&2
Rest
_________

Weightlifting
Drop Snatch
Work up to a heavy double
-then-
3×2 at -5kg

Push Press
Work up to a heavy triple
-then-
3×3 at -10kg

RDL
4×4 -choose weight-

Barbell Rows
4×8 -choose weight-

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CrossFit
For time:
400m Run
50 Push-ups
400m Run
100 Sit-ups
400m Run
50 Push-ups
400m Run
 _____________

Competitor 1&2
Every 1:00 for 10:00
2 Power Cleans from blocks (BK) at 70%

Clean
70% 1×1
75% 2×1
80% 3×1

Snatch Pull High Pull
70% 2×3
75% 3×2

For load:
20 Rep Squat
_____________

Weightlifting
Block Clean
85% 2×2
80% 3×2

Deficit Clean Pull (2″-3″)
100% 4×4

Front Squat
75% 3×5
70% 1×8

Face Pulls
4×10 -choose weight-

Abmat Situps
AMRAP 1:30

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