CrossFit
For time:
50 Wall Ball Shots 20/14
25 Strict Pull-ups
25 Strict Ring Dips
25 Back Squats 185/125
25 Kipping Ring Dips
25 Kipping Pull-ups
50 Wall Ball Shots 20/14
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Competitor 1
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 2×1
Back Squat
70% 1×3
80% 2×2
90% 3×1
For load:
Bent Dumbbell Row 10-10-10-10
3 rounds for time:
15 Toes to Bar
45′ Hand Walk
15 GHD Sit-ups
45′ Walking Lunge
15 Calories on The Assault Bike
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Competitor 2
Regional Specific Training
Individuals
Independent Programming
Team
For time:
15-10-5-4-3-2-1
Strict Handstand Push-ups
(alternate with a partner)
Every 1:00 for 10:00
Min 1-2: 2 Snatches at 65%
Min 3-4: 2 Snatches at 70%
Min 5-6: 2 Snatches at 75%
Min 7-8: 1 Snatch at 80%
Min 9-10: 1 Snatch at 85%
For time:
Athletes complete their portion of Regional Workout 9
2 rounds for time:
30/20 Calorie Assault Bike
30/20 Calorie Row
(rest 5:00 between rounds)
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Weightlifting
Snatch
85% 4×1
Snatch Pull
4×3 -choose weight-
Back Squat
77% 2×5
81% 2×5
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
“America was not built on fear. America was built on courage, on imagination and an unbeatable determination to do the job at hand.”
~Harry S Truman
~Harry S Truman
