February 2018

CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
“Reverse Tabata”
8 rounds:
:10 Sled Push 225/180
:20 Rest
 
800m Recovery Run
 
“Reverse Tabata”
8 rounds:
:10 Sled Push 225/180
:20 Rest
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FitEssentials
For load:
Superset
10-8-6
Sumo Deadlift
Single-arm DB Push-Press (each arm)
 
For load:
Lunge Squat 8-8-8 (slow tempo)
(rest :30 between legs)
 
Not for score:
Tabata Side Plank – alt sides
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Weightlifting
Block Snatch
75% 5×2
 
Block Clean
75% 5×2
 
Sled Push
8x 30yd -choose weight-
(full recovery between sets)
Lee-Anne
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”
~Helen Keller
CrossFit
For time:
500m Row
21 Burpees over the rower
500m Row
15 Burpees over the rower
500m Row
9 Burpees over the rower
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Competitor 1&2
Not timed:
400m Run
21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees
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Weightlifting
Pause Clean + Clean & Jerk
85% 2(1+1)
-then-
80% 4×1 (C&J only)
 
3-Position Clean Pull
4×3 -choose weight-
 
Front Squat
80% 4×4
GHD Sit-ups
4×15 -choose weight-
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“The harder I work, the luckier I become.”
~Benjamin Franklin
CrossFit
2 rounds for time:
800m Run
30 Pull-ups
15 Ball Slams 20/14
30 Kettlebell Swings 53/35
15 Ball Slams
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Competitor 1&2
AMRAP 5:00
3 Strict Handstand Push-up
3 Power Snatch 135/95
 
10:00 Recovery Row
 
AMRAP 5:00
7 Ring Dip
7 Hang Power Snatch 95/65
 
10:00 Recovery Row
 
AMRAP 5:00
9 Push-up
9 Dumbbell Power Snatch (alt arms) 50/35
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Aerobic Capacity
AMRAP 30:00
40/30 cal Row (Choose 40cals if sub 2:00 500m PR)
1:00 Forearm Plank
800m Run or 400m MedBall Carry
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Weightlifting
Power Snatch
80% 2×1
85% 3×1
 
Power Clean + Push Press
80% 3(2+2)
85% 2(2+2)
 
Snatch Push Press
Build to a heavy set of 5
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“Perseverance, secret of all triumphs.”
~Victor Hugo

CrossFit
For load:
Every 1:00 for 20:00
Min 1-5: 3 Thruster
Min 6-10: 2 Power Clean & Push Press
Min 11-15: 1 Clean & Jerk
Min 16-20: 3 Front Squat
*start every minute with 5 push-ups
(make consistent increases)
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FitEssentials
For load:
Axle Front Squat 8-8-8-8
*follow each set with :30 ring rows or strict pull-ups
 
AMRAP 10:00
6 Waiter’s Squats Rt-Arm
12 Single-Arm Bent Dumbbell Row (alt arms)
6 Waiter’s Squats Lt-Arm
200m Row
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Competitor 1&2
Score each workout by total reps.
Choose reps prior to start. Each round unbroken.
 
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Front Squat (from ground) 225/155
*start each round with 5 box jumps 24/20
 
800m Recovery Jog
 
Every 1:00 for 10:00
Odd min: CTB Pull-up
Even min: Clean (full) 185/125
*start each round with a 10′ hand walk
 
800m Recovery Jog
 
Every 1:00 for 10:00
Odd min: Pull-up
Even min: Power Clean 135/95
*start each round with 15 double under
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Weightlifting
Pause Snatch + Push Press + OHS
75% 2(1+3+1)
-then-
80% 3×2 (snatch only)
 
Block Snatch Pull
115% 4×4
 
Back Squat
80% 4×4
 
Ground Based Twist
4×15 -choose weight-
(15 each side)
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“It is the fight alone that pleases us, not the victory.” 
~Blaise Pascal

7:00a CrossFit 
7:00a CrossFit Competitor 

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Iron Athlete Winter Open Weightlifting Meet
9:00a-10:00a Women Weigh-in 
11:00a Women Lift 
12:00p-1:00p Men Weigh-in 
2:00p Men Lift 

Open 18.1
AMRAP 20:00
8 Toes to Bar
10 Dumbbell Hang Clean & Jerk (5 each arm) 50/35
14/12 Calorie Row
IMG_0528
“Talent hits a target no one else can hit; Genius hits a target no one else can see.”
~Arthur Schopenhauer
CrossFit
Rest
_____________________
 
Competitor 1&2
Rest
_____________________
 
Sleds
3 rounds:
:30 Sled Push 225/180
:30 Rest
 
800m Recovery Jog
 
3 rounds:
:30 Sled Push
:30 Rest
 
800m Recovery Jog
 
3 rounds:
:30 Sled Push
:30 Rest
______________________
 
FitEssentials
For load:
Superset
10-8-6
Axle Push Press
Kneeling Torso Row (each arm – :02 pause against torso)
 
2 rounds for reps:
AMRAP 4:00
8 Ring Rows (Adv: False Grip)
12 Lateral Box Step-over (6/side)
16 Mountain Climbers (8/side)
(2:00 recovery walk between rounds)
 
3 rounds not scored:
:20 Hollow Body Hold
:10 Straight Leg Hold (each leg)
20 Quadraped K2E (10/side)
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Weightlifting
Snatch
70% 3×1
 
Clean + Jerk
70% 3(1+1)
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“Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened.”
~Billy Graham
CrossFit
For load:
Turkish Get-up 1-1-1-1-1-1
(make consistent increases)
 
5 rounds for time:
7 Bar Facing Burpees
7 Box Jumps 24/20
7 Pull-ups
7 Thrusters 95/65
7 Toes to Bar
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Competitor 1
At a 1 Mile Pace:
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
 
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
2 rounds with a partner:
:30 Bear Crawl
:30 Frog Squat
:30 Kick Sit
:30 Ape
:30 Half Hindu Push-up
:30 V-up
(one person rests while the other completes :30 work)
(both partners complete each movement)
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Competitor 2
2 rounds with a partner:
:30 Bear Crawl
:30 Frog Squat
:30 Kick Sit
:30 Ape
:30 Half Hindu Push-up
:30 V-up
(one person rests while the other completes :30 work)
(both partners complete each movement)
 
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
At a 2k Pace:
500m Row
250m Recovery Row
500m Row
250m Recovery Row
500m Row
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Weightlifting
Snatch
75% 3×1
80% 1×1
 
Clean + Jerk
75% 3(1+1)
 
Front Squat
80% 3×2
IMG_0004 (1)
“The main thing to do is relax and let your talent do the work.”
~Charles Barkley
CrossFit
For time:
1k Run
25 Double unders
25 Toes to bar
25 Double unders
1k Row
25 Double unders
25 Toes to bar
25 Double unders
1k Run
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Competitor 1
Power Clean
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
 
AMRAP 8:00 (85% effort)
8 Box Jump 24/20
24′ Walking Lunge
8 Burpee to a 6″ reach
24′ Hand Walk
 
At 2k Pace:
500m Row
250m Recovery Row
500m Row
250m Recovery Row
500m Row
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Competitor 2
At 1 Mile Pace:
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
 
Power Clean
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
 
AMRAP 8:00 (85% effort)
8 Box Jump 24/20
24′ Walking Lunge
8 Burpee to a 6″ reach
24′ Hand Walk
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Aerobic Capacity
3 rounds for cals:
2:00 Row
(rest 1:00)
2:00 Farmer’s Carry for distance (NTE 53/35)
(rest 1:00)
 
For cals:
:30 Max Assault Bike
 
Accumulate 3:00 Front Leaning Rest (Adv: Rings)
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Weightlifting
Power Snatch
80% 2×1
85% 2×1
 
Power Clean
80% 2×1
85% 2×1
 
Snatch Pull
95% 3×3
27971910_10214243848744478_1379556549572837606_n
“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus
CrossFit
“The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
(rest 1:00 between AMRAP’s)
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FitEssentials
For load:
Romanian Deadlift 8-8-5-5 (slow tempo)
*follow each set with 8-12 side plank rotations (each arm)
 
For load:
12-10-8
Dumbbell Strict Press
Goblet Squat
Strict T2B (scale: strict hanging knee raises)
 
For cals + reps:
1:00 Row
(rest :30)
1:00 Burpees
(rest :30)
1:00 Row
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Competitor 1
Back Squat
70% 1.1.1.1.1 (every :20)
75% 1.1.1.1.1 (every :40)
80% 1.1.1.1.1 (every 1:00)
(rest 1:00 during weight changes)
 
“Not The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Snatch 115/85
6 Toes to Bar
9 Wall Ball Shots 20/14
(rest 1:00 between AMRAP’s)
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Competitor 2
Back Squat
70% 1.1.1.1.1 (every :20)
75% 1.1.1.1.1 (every :40)
80% 1.1.1.1.1 (every 1:00)
(rest 1:00 during weight change)
 
Record score for each piece:
75 Double unders
50 Calorie Row
25 Wall Ball Shots 20/14
5 Snatch (full) at 70%
 
(rest 1:00)
 
AMRAP 1:00
Toes to Bar
 
(rest 1:00)
 
75 Double unders
50 Calorie Row
25 Wall Ball Shots 20/14
5 Snatch (full) at 75%
 
(rest 1:00)
 
AMRAP 1:00
Toes to Bar
 
(rest 1:00)
 
75 Double unders
50 Calorie Row
25 Wall Ball Shot 20/14
5 Snatch (full) at 80%
_______________________________
 
Weightlifting
Snatch
80% 2×1
85% 2×1
 
Clean + Jerk
80% 3(1+1)
 
Back Squat
80% 4×2
 
GHD Sit-ups
4×15 -choose weight-
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“I’m your huckleberry”
~Doc Holliday