9:00a-2:00p BOLT Kettlebell Competition at EVCF
7:30a Departure for EVCF Competitor Training Camp hosted by CrossFit Payson
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Weightlifting
Snatch
75% 2×3
80% 2×2
85% 2×1
 
Clean + Jerk
75% 2(2+2)
80% 2(1+2)
85% 2(1+1)
 
Back Squat
4×4 -choose weight-
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CrossFit
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)
 
AMRAP 7:00
7 Handstand Push-ups
14 Kettlebell Swings 53/35
7 Box Jumps 24/20
 
(rest 2:00)
 
AMRAP 7:00
14 Toes to Bar
21 Double unders
14 Wall Ball Shots 20/14
 
(rest 1:00)
 
AMRAP 3:30
Ring Muscle-ups
__________________
 
Competitor 1&2
(Athletes attending training camp take a rest day)
Snatch Pull + Snatch
Work to a heavy set of 2+1
85% of heavy set 5×1 (snatch)
 
For total reps:
1:30 Ring Muscle-ups
:30 Rest
1:00 Ring Muscle-ups
:30 Rest
:30 Ring Muscle-ups
 
For time:
30 Hang Cleans (squat) 135/95
150 Double unders
50 Chest to Bar Pull-ups
 
For total calories + reps:
“Tabata” Assault Bike
(score is total calories)
~then~
AMRAP 4:00
Strict Handstand Push-ups
___________________
 
Weightlifting
CrossFit
Rest
__________

Competitor 1&2
Rest
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Weightlifting
Block Snatch

80% 4×2
 
Block Clean
80% 4×2
 
Pause Squat
65% 4×3
 
Barbell Rows
CrossFit
For load:
Every 1:00 for 10:00
1 Overhead Squat
(add 10lbs/5lbs each set)
 
For total reps + calories:
1:00 Pull-ups
1:00 Rowing
1:00 Pull-ups
2:00 Rowing
1:00 Pull-ups
3:00 Rowing
1:00 Double unders
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Competitor 1&2
Clean + Front Squat + Jerk
Work to a heavy set of: 1+1+1
85% of heavy set: 3(1+1+1)
 
Back Squat
Work to a heavy set of 1
85% of heavy set: 3×1
 
“Sisson”
AMRAP 20:00
1 Rope Climb
5 Burpees
200m Run
________________
 
Weightlifting
Pause Clean + Clean
Work up to Heavy 1+1
-then-
3(1+1) at 85% of Heavy set
 
Clean Pull
2×3 -choose weight-
3×2 -choose weight-
 
Front Squat
85% 4×2
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: 1 Strict HSPU + HSPU’s
Even min: 1 Ring Muscle-up + Ring Dips
(choose reps prior to start. unbroken)
 
“Sisson”
AMRAP 20:00
1 Rope Climb
5 Burpees
200m Run
____________________
 
Competitor 1&2
For load:
Every 1:00 for 5:00
2 Power Cleans from blocks (BK) + 2 Push Presses
(add 10lbs/5lbs each set)
 
AMRAP 7:00
3 Thrusters 95/65
3 CTB Pull-ups
6 Thrusters
6 CTB Pull-ups
9 Thrusters
Etc…
~then~
AMRAP 5:00
Ring Muscle-ups
 
5 rounds for calories + reps:
:20 Assault Bike for calories
:10 Rest
:20 Toes to Bar
:10 Rest
:20 Double unders
:10 Rest
:20 Ring Dips
:10 Rest
(Tabata Style Scoring)
____________________
 
Weightlifting
Power Snatch
85% 3×2
 
Power Clean + Jerk
85% 3x (1+2)
 
Snatch Grip Push Press
4×3 -choose weight-
 
Barbell Situps
4×5 -choose weight-
 
Weighted Dips
CrossFit
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press
(add 10lbs/5lbs each set)
 
AMRAP 10:00
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
_________________
 
Competitor 1&2
For load:
Every 1:00 for 10:00
3 Position Hang Power Snatch (Hip/AK/BK)
(add 10lbs/5lbs each set)
 
For time:
1 Legless Rope Climb
15 Box Jump Burpees 24/20
3 Rope Climbs
30 One-Arm Dumbbell Snatches (alt arms) 70/50
3 Rope Climbs
15 Box Jump Burpees 24/20
1 Legless Rope Climb

~rest 3:00~

For time:
45 GHD Sit-ups
90′ Hand Walk
135′ Overhead Walking Lunge
 
3 Rounds for time:
150m Row
300m Row
150m Row
450m Row
(alternate with a partner)
___________________
 
Weightlifting
Slow Snatch Pull + Snatch
Work up to Heavy 1+2
-then-
3(1+2) @ 85% of Heavy set
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
4×3 -choose weight-
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps

Competitor 1&2

With a partner
5:00 to complete:
1000m Shuttle Run
~then~
10:00 to complete:
7 Rope Climbs
14 Ring MU
21 Bar MU
14 Ring Mu
7 Rope Climb
~then~
5:00 to establish:
1RM Shoulder to Overhead
 
15:00 rest
 
With a partner
5:00 to complete:
400m Sled Push 180/135
~then~
10:00 to complete:
100 Pull-ups
75 STO 135/95
50 DL 225/155
30 Parallete HSPU
~then~
For time:
75 Power Snatches 75/55

______________

Weightlifting
Snatch
75% 3×3
80% 2×1

Clean & Jerk
75% 3x (2+2)
80% 2x (1+1)

Back Squat
4×4 -choose weight-

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CrossFit
Power Clean + Clean
Work to a heavy set of 1+1
85% of heavy set: 3(1+1)
 
“Rambo”
5 rounds for time:
50 Double Unders
20 Pull-ups
_________________
 
Competitor 1&2
Pause Snatch (:02 BK)
Work to a heavy set of 1
85% of heavy set: 5×1 (no pause)
 
Back Squat
Work to a heavy set of 2
85% of heavy set: 1 rep every :10
(score is reps prior to failure.)
 
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
__________________
 
Weightlifting
Rest
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“Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing.”
~Thomas A. Edison

CrossFit
Rest
______________

Competitor 1&2
Rest
______________

Weightlifting
Block Snatch
80% 4×2

Block Clean
80% 4×2

Pause Front Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

Thomas1 (2)

CrossFit
Snatch Push Press + Overhead Squat
Work to a heavy set of 1+1
85% of Heavy set: 3(1+1)
 
For time:
50 Wall Ball Shots 20/1
50 Pull-ups
50 Burpees
25 Wall Ball Shots
25 Pull-ups
25 Burpees
__________________
 
Competitor 1
Clean from blocks (BK) + Front Squat
Work to a heavy set of 1+1
85% of heavy set: 5(1+1)
(follow each set with 7 Box Jumps 24/20)
 
Front Rack Reverse Lunge
Work to a heavy set of 5 (each leg)
85% of heavy set: 3×3
 
3 rounds for time:
300m Shuttle Run
30 Wall Ball Shots 20/14
200m Shuttle Run
20 Handstand Push-ups
100m Run Run
10 Deadlifts 275/185
(rest 2:00 between rounds)
__________________
 
Competitor 2
Clean from blocks (BK) + Front Squat
Work to a heavy set of 1+1
85% of heavy set: 5(1+1)
(follow each set with 7 Box Jumps 30/24)
 
Front Rack Reverse Lunge
Work to a heavy set of 5 (each leg)
85% of heavy set: 3×3
 
3 rounds for time:
300m Shuttle Run
30 Wall Ball Shots 20/14
200m Shuttle Run
20 Handstand Push-ups
100m Run Run
10 Deadlifts 275/185
(rest 2:00 between rounds)
 
“Assault by Tabata”
8 rounds:
:10 Assault Bike for calories
:20 Rest
(tabata style scoring)
____________________
 
Weightlifting
Clean
75% 4×2
80% 2×1
 
RDL
4×5 -choose weight-
 
Front Squat
85% 4×2
 
AMRAP 1:30
Abmat Situps
 
Face Pulls