A.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 @3111
*Build in weight over the course of the 8 sets.
B.
10 Rounds
3 Power Snatches 135/95 lbs.
6 Box-Jumps 30/24"
A.
3 sets not for time of:
Muscle-Ups x 3-6 (Ring or Bar)
Handstand Push-Ups x 8-10
20 Tuck Crunches + 10 V-Ups
B.
3 sets for times of:
30 Calorie Assault Bike
15 Pull-Ups
Rest 3 minutes
A.
Every 2 minutes, for 8 minutes:
Hang Clean + Clean
Immediately followed by…
Every 2 minutes, for 10 minutes:
Clean x 1
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Front Squats 135/95 lbs.
30 Double-Unders
A.
Three sets of:
Bench Press x 8-10 reps @ 31X1
Ring Row x 8-10 reps @ 2111
Bottom’s Up Kettlebell Squat x 5 reps each arm
B.
Every minute on the minute for 12 minutes of:
Even: Run 200m*
Odd: 10 Power Jerks 155/105 lbs.
*Row 250m/200m
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/14 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/14 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)
*Both athletes perform the run at the same time.
Thank you CrossFit Invictus for this workout !
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-Bar
10 Deadlifts 115 / 75 lb.
5 Snatches 115 / 75 lb.
Immediately into...
WORKOUT 15.1a
1 Rep Max Clean and Jerk
6-minute time cap
A.
3 sets not for time:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Bent Over Barbell Row x 8-10 reps @ 2111
Weighted Plank Hold x 60 seconds
B.
50 Double-Unders
40 Shoulder-to-Overhead 135/95
30 Calorie Row
20 Bar Facing Burpees
30 Calorie Row
40 Shoulder-to-Overhead 135/95
50 Double-Unders
A.
3 sets not for time
Rope Climb x 1-2 ascents
Jump to bar from box x 10
Strict Toes-to-Bar or Hanging Leg Lifts x 8-10
B.
In teams of two, perform a 5000 meter relay row for time.
Set the erg for Intervals: Distance – 500 Meter intervals with 20 seconds rest. During that 20 seconds, switch out for the next teammate as quickly as possible.
A.
Three sets of:
Bench Press x 8-10 reps @ 2011
Ring Row x 8-10 reps @ 2111
Bottom’s Up Kettlebell Squat x 5 reps each arm
B.
For time:
Buy in: 100 Double-Unders
Five rounds of:
20 Wall Ball Shots 20/14 lbs
10 Dips (Ring or Stationary)
Cash Out: 100 Double-Unders
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans 135/95 lb.
6 Push-Ups
9 Box Jumps 24″/20″
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
5 Pull-Ups
10 Burpees
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Every two minutes, for 16 minutes (8 sets of):
Snatch x 1.1
*Rest 10 seconds between lifts
**Pause for 3 seconds in the receiving position
Build in weight over the course of the 8 sets.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats 95/65 lbs
A.
In teams of 2 take 15 minutes to build to a heavy Front Squat + Jerk
at the 20:00 mark start part B
B.
As quickly as possible, in teams of 2, complete the following six phases, in order, with each team member completing three of the phases independently. Which team member does the given workouts is entirely up to the team to determine.
Phase 1
Row 500 Meters
30 Thrusters 45lb/33lb
Phase 2
Complete rounds of 15, 12 and 9 reps of:
Power Cleans 135/95 lb.
Burpees
Phase 3
20 Ground to Overhead 135/95 lb.
Phase 4
20 Pull-Ups
35 Box Jumps 24”/20”
50 Double-Unders
Phase 5
Complete rounds of 15, 12 and 9 reps of:
Hang Snatch 95/65 lb.
Toes-to-Bar
Phase 6
75 Wall Ball Shots 20/14 lbs.
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Weighted Plank Hold x 60 seconds
B.
3 Rounds
400m Run
15 Kettlebell Swings
15 Hand Release Push-Ups
C.
Optional
For time:
1000m
A.
Complete 100 Wall Ball Shots 20/14 lbs. in as few sets as possible:
Rest EXACTLY 60 seconds
B.
Take 15 minutes and build to a heavy
3 Rep Deadlift
then...
AMRAP 10
10 Deadlifts 225/145 lbs.
10 Handstand Push-Ups
30 Double-Unders
A.
3 sets not for time:
Rope Climb x 1-2 ascents
Jump to Bar from box x 8-10
L-Sit x 30-45 seconds
B.
3 sets
AMRAP 5
3 Bar Muscle-Ups OR 5 Pull-Ups
5 Power Snatch 115/75 lbs.
7 Barbell Burpees
Rest 60 seconds
A.
3 sets not for time:
Russian Step Ups x 8-10 each leg
Single Arm Row x 8-10 each arm
Tuck Crunch x 25 + 5 Candlestick Rolls
B.
For 24 minutes, rotate through the following stations:
Station 1 - 45 seconds Row for Max Calories
Station 2 - 30 seconds of Max Box Jump Overs
Station 3 - 45 seconds Assault Bike for Max Calories
Station 4 - 30 seconds of Max Distance Overhead Carry
A.
Take 15 minutes and work to a heavy
2 Rep Max Thruster (from the floor)
+
4 sets
Pull-Ups x 10-15 reps
B.
For Time:
7-6-5-4-3-2-1
Power Clean 225/155 lbs.
Front Squat
*Use 70-75% of Max Clean for scaling weight
Take 20 minutes to work up to a heavy
Front Squat + Jerk
at the 20:00 mark...
AMRAP 10
30 Double-Unders
10 Alternating Single Arm Snatch 24/16 kg
Rest 5 minutes then at the 35:00 mark...
AMRAP 5
5 Toes-to-Bar
10 Push-Ups
With a running clock complete:
Run 800m
30 Cleans 155/105 lbs.
Rest until the 10:00 mark and then...
Run 800m
40 Shoulder-to-Overhead 135/85 lbs.
Rest until the 20:00 mark and then...
Run 800m
50 Barbell Burpees
A.
Take 15 minutes and build to a heavy
Hang Clean + Clean
then...
3 sets
Hang Clean + Clean @ 80%
B.
For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat 95/65 lbs.
Chest-to-Bar Pull-Ups