Heats for Saturday's Friendship Games
https://cdn.fbsbx.com/…/15…/Team-Heat-Times-MASTER-LIST.pdf…
A.
Every minute, on the minute, for 16 minutes:
Minute 1 – 1-2 Rope Climbs
Minute 2 – 30-40 second L-Sit
Minute 3 – 10 Meters of Handstand Walk
Minute 4 – 30-40 seconds of Hollow Rocks
B.
Complete as many rounds and reps as possible in 7 minutes of:
30 Wall Ball Shots 20/14 lbs
15 Toes to Bar
A.
Every 2 minutes, for 12 minutes:
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
B.
Two sets of:
Against a 5 minute running clock, complete:
500 Meter Row
25 Overhead Squats 95/65 lbs.
Pull-Ups x Max reps
Rest 5 minutes
A.
Three sets of:
Romanian Deadlift x 8 reps @ 3011
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Supine Ring Row x 10 reps @ 2111
B.
Every minute, on the minute, for 18 minutes:
Minute 1 – 15-20 Kettlebell Swings
Minute 2 – 12 Walking Lunges with Kettlebells or Dumbbells
Minute 3 – 10-15 Burpees to 6″ Target
A.
Five sets of:
10 Shoulder to Overhead
(95-155/65-105 lbs)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols
@ the 10:00 mark
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans 165/105
8 Strict Handstand Push-Ups
9am class only
Barbell Cycling Clinic from 10-12pm
“Kelly”
Five rounds for time of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)
*30 minute cap
**Alternatively, perform this in teams of two, alternate tasks with only one member working at a time to complete as many rounds and reps as possible in 30 minutes
A.
Take 15 minutes and build to today's heavy
Power Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10/7 Strict Chest-to-Bar Pull-Ups or Pull-Ups)
10 Deadlifts 275/185 lbs
50 Double-Unders
For 30 minutes rotate through the following exercises:
Minute 1: Assault Bike x 45 seconds
Minute 2: Row 250/200 Meters
Minute 3: Rest
Minute 4: Burpees to a 6" target x 60 seconds
Minute 5: Rest
A.
Every 2 minutes, for 16 minutes:
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
4 Front Squats (155/105 lbs)
6 Front-Racked Reverse Lunges
8 Toes-to-Bar
A.
Every 90 seconds, for 3 sets of each:
Station 1 – Romanian Deadlift x 6 reps @ 3011 (stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
A.
Take 15-20 minutes and build to today's heavy Split Jerk
B.
Three sets for times of:
Row 500 Meters
Shoulder to Overhead x 10 reps 135/95 lbs.
Hang Power Cleans x 10 reps
Rest 3 minutes
In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry
100 Wall Ball Shots (20/14 lbs.)
300 Meter Farmer’s Carry
100 Box Jump-Overs (30″/24″)
300 Meter Farmer’s Carry
A.
3 sets of:
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)
B.
Teams of three must complete a total of 3 sets each as quickly as possible of:
Row 500 Meters
—
3 rounds of
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
V-Ups x 10 reps
—
Run 400 Meters
2 years in a row for EZ !
Thank you CrossFit Invictus for this one
“12 Days of Thankfulness”
1 250 Meter Row or 200 Meter Run
2 Muscle-Ups
3 Dumbbell Thrusters
4 Burpee Box Jumps
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells or Kettlebells
11 Ring Dips
12 Man-Makers
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
A.
Every 2 minutes, for 6 minutes:
Hang Clean + Clean @ 60-70%
Followed by…
Every 2 minutes, for 16 minutes:
Clean
*Sets 1-5 = 2 reps @ 70-80%
*Sets 6-8 = 1 rep @ 90%
B.
Complete as many rounds and reps as possible in 8 minutes of:
50 Double-Unders
10 Front Squats (185/135 lbs – from the floor)
A.
Every two minutes, for 12 minutes:
2 Front Squats + Split Jerk
*Sets 1-2 – 75% of 1-RM Clean & Jerk
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
B.
Four sets for max reps of:
45 seconds of Muscle-Ups
Rest 45 seconds
45 seconds of Sanbag Carry (Bear Hug)
Rest 45 seconds
45 seconds of Push-Ups
Rest 45 seconds
45 seconds of Toes-to-Bar
Rest 45 seconds
REMINDER ...
only one class at 9am
Nutrition clinic will be tomorrow from
10-12pm
We will be doing a fun partner workout :)
A.
Five sets of:
3-Position Snatch
(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats 135/95 lbs.
11 Toes to Bar
A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 60 seconds
45 Second Side Plank each side – rest 15 seconds between sides
Rest 60 seconds
B.
In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike
60 seconds of Dumbbell Man-Makers
60 seconds of Walking Lunges
Rest 60 seconds
A.
Three sets not for time
Muscle-Ups x 3-6 reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Handstand Walk x 10 meters
(use partner assist or Handstand Hold for 30-45 seconds)
L-Sit Hold x 45 seconds accumulated time
B.
Against a 3-minute running clock, with 3-minutes rest between sets, complete the following
Row 500/400 Meters
Wall Ball Shots x Max Reps
Repeat for a total of three sets.
A.
Five sets of:
Power Clean x 1.1
(rest 10 seconds between singles)
B.
Three rounds for time of:
10 Deadlifts
20 Pull-Ups
Rest 3 minutes, and then…
For time:
Bear Crawl 300 feet
200 Double-Unders*
*Every time you break your double-unders, perform 5 Burpee Box Jump-Overs