2019

CrossFit 8 rounds for time: (slowest is score) 200m Run 15/10 Push-up 10 Kettlebell Swing 53/35(start rounds every 4:00)____________ Competitor For total reps:Every 1:00 for 10:00Odd min: GHD Sit-up Even min: Burpee to a Plate(choose reps prior to start) 6 rounds for time: (slowest is score)500m Row 5 Power Clean 185/1255 Shoulder to Overhead 185/125(start […]

CrossFit Pull-up Pyramid2-3-2-4-2-3-2 For time:500/400m Row 50 Box Jump Over 24/20500/400m Row ______________ Competitor For load:Every 1:00 for 10:001 Snatch Pull + 1 Snatch + 1 Overhead Squat (add 10lbs/5lbs each set) “Jason” For time:100 Squat5 Muscle-up75 Squat10 Muscle-up50 Squat15 Muscle-up25 Squat20 Muscle-up________________ Aerobic Capacity 3 rounds for cals: AMRAP 3:00 Bike, Ski or AirRunner

CrossFit Snatch Build to a heavy set of 3 AMRAP 7:00 3-6-9-12-15…Thruster 95/65Burpee Over the Bar_____________________ Competitor For time:800m Run 200m Farmers Walk 53/35600m Row 40 Sit-up60 Russian Kettlebell Swing 70/5340 Sit-up 600m Row 200m Farmers Walk 800m Run 40 Burpee_____________________ FitEssentials 4 rounds for load:5-8 Deadlift 5-8 Strict Pull-up AMRAP 10:0016-12-8Ball Slam Single-Arm Dumbbell

CrossFit 4 rounds for time:400m Run 50 Air Squat_______________ Competitor 4 rounds for time:400m Run 50 Air Squat25 Push-up50 Double under “Call him wise whose actions, words, and steps are all a clear because to a clear why.” ~Sara Teasdale

Upper Body Close Grip Bench Press 6-6-6-6-6(make consistent increases. stop prior to failure) Bent Barbell Row 12-10-8-6(make consistent increases. stop prior to failure) Weighted Dip 6-6-6-6-6(make consistent increases. stop prior to failure) Upright Row 12-10-8-6(make consistent increases. stop prior to failure) Incline Dumbbell Fly 12-10-8-6(make consistent increases. stop prior to failure) Dumbbell Bent Lateral Raise

CrossFit “The Ghost”6 rounds for reps + cals:1:00 Row1:00 Burpee1:00 Double Under1:00 Rest_________________________ Competitor For load:Every 1:00 for 10:001 Clean & Jerk (add 10lbs/5lbs each set) For time:25 Toes to Bar 25 Med Ball Sit-up 25 Toes to Bar “The Ghost”6 rounds for reps + cals:1:00 Row1:00 Burpee1:00 Double Under1:00 Rest_________________________ Weightlifting Clean 70% 2×275%

CrossFit Pull-up Pyramid:1-2-1-3-1-2-1(Strict Pull-up & Chin-up) 3 rounds for time:30 Wall Ball 20/1415 Deadlift 225/155_________________________ Competitor5 rounds: (slowest round is score)10 Calorie Ski Erg 15 Calorie Row (rest 1:30 between rounds) 2 rounds:15 Tube External Rotation10 Prone Incline Front Raise 10 Prone Incline Lateral Raise 15 Band Face Pull10 Plate Circle (both directions) For time:20

CrossFit Skill:Snatch For Time:400m AirRunner30 GHD Sit-up200m Farmer Carry 53/3510 Wall Walk____________________________ CompetitorNo measure:2k Row For load:Every 1:00 for 10:001 Snatch (add 10lbs/5lbs each set) For load:Every 1:00 for 10:00 3 Back Squat (make consistent increases) 8 rounds::15 Wall Ball Shot 20/14:15 Rest :15 Kettlebell Swing 53/35:15 Rest (tabata style scoring)______________________________ FitEssentialsFor load: “Superset” 5-5-3-3-3

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a Gym Closes_________________________ Upper Body 10-8-6-15No rest between exercises.Pec Deck Chest Press Multi-Triceps (alternate rounds with a partner) 10-8-6-15No rest between exercises.Rowing TorsoSeated Row Standing Shrug (alternate rounds with a partner) 3 rounds:No rest between exercises.10 Lateral Raise 8 Shoulder Press10 Plate