A.
Build to today’s heavy complex of…
1 Front Squat @ 32X1 + 2 Front Squats
B.
For time:
10 Muscle-Ups
50 Thrusters (95/65 lbs)
100 Double Unders
Every minute, on the minute, for 30 minutes
Minute 1 – 12/8 Calorie Assault Bike
Minute 2 – 12-15 Burpees
Minute 3 – 9-12 Chest-to-Bar Pull-Ups
Minute 4 – 6-9 Strict Handstand Push-Ups
Minute 5 – 12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
A.
Three sets of:
Supinated Grip Bent Over Row x 10-12
Handstand Walk x 30-60 Feet
GHD Sit-Ups x 15-20 reps
B.
Every 6 minutes, for 18 minutes:
30/20 Calorie Row
20 Dumbbell Push Press
20 Box Jump Overs
A.
Every minute, on the minute for 10 minutes
Station 1 – Row x 30 seconds
OR
Double-Unders x 30-50 reps
Station 2 – Strict Handstand Push-Ups x 5-10 reps
OR
Muscle-Ups x 3-6 reps
B.
Three rounds for time of:
Run 800 Meters
Medicine Ball Cleans x 50 reps
A.
Take 20 minutes to build to today’s heavy…
Push Jerk x 1
-OR-
Split Jerk x 1 rep
B.
“2018 CrossFit Games Regionals Event #4”
For time:
Two rounds of:
10 Snatches (175/125 lbs)
12 Bar-Facing Burpees
Then, Two rounds of:
10 Snatches (115/75 lbs)
12 Bar-Facing Burpees
A.
Five sets of:
Deadlift x 4-6 reps @ 2011
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row OR 400 Meter Run
20 Toes to Bar
20 Ring Dips
A.
Every 3 minutes, for 15 minutes of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Pull-Ups
In teams of 3, complete for time
400 Meter Med Ball Run
100 Deadlifts (155/105 lbs)
400 Meter Med Ball Run
80 Hang Power Cleans (155/105 lbs)
400 Meter Med Ball Run
60 Front Squats (155/105 lbs)
400 Meter Med Ball Run
40 Push Jerks (155/105 lbs)
400 Meter Med Ball Run
20 Squat Clean Thrusters (155/105 lbs)
A.
Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Ball Shots
10 Burpee Box Jump Overs
5/3 Muscle-Ups
B.
Three sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 3111
Rest while partner works
GHD Sit-Ups x 10-15 reps
Rest while partner work
Every minute, on the minute for 36 minutes
Station 1 – 15/12 Calorie Row/Ski Erg
Station 2 – 40 second Sandbag Bear Hug
Station 3 – 15/12 Calorie Row/Ski Erg
Station 4 – 10-12 “Heavy” Dumbbell Snatch
Station 5 – 15/12 Calorie Assault Bike
Station 6 – Rest
A.
Every 2 minutes, for 10 minutes:
Snatch Pull + Snatch + Overhead Squat
B.
“2018 Age Group Qualifier Event 4”
Complete as many rounds as possible in 5 minutes of:
9 Handstand Push-Ups
6 Bar Facing Burpees
3 Snatches (165/115 lbs)
*Rest 3 minutes and repeat
A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 4-6 reps
Rest 3 minutes
B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes
A.
Four sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 2 minutes
B.
Four sets of:
Against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Max Squat Cleans (135/95 lbs)
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters or Run 200 Meters
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20 Dumbbell Snatch (50/35 lbs)
10 Hand-Release Push-Ups
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
5/3 Muscle-Ups OR 10/5 Ring Dips
A.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
25 Air Squats
25 Kettlebell Swings
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
For times:
Minutes 0-12:00
Run 1600 Meters or Row 2000 Meters
Minutes 12:00-24:00
35 Burpees
50/35 Calorie Assault Bike
35 Burpees
Minutes 24:00-36:00
Row 2000 Meters or Run 1600 Meters
A.
Every 2 minutes, for 12 minutes:
Clean x 2 reps
Start at 65% and build to today’s heavy double.
B.
“2018 Age Group Qualifier Event 2”
Four rounds for time of:
25 Chest-to-Bar Pull-Ups
5 Cleans (245/170 lbs) or 80% of 1-RM Clean
Time cap: 15 minutes
A.
One set of:
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 12 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 9 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
A.
Every 2 minutes, for 16 minutes:
Snatch from 2″ Below Knee + Snatch
B.
Against a 4 minute running clock:
500/450 Meter Row
Wall Ball Shots x 30
Toes-to-Bar x Max Reps
Rest 4 minutes then repeat for a total of 3 sets.
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 12 minutes of:
9 Power Snatches (96/65 lbs)
6 Overhead Squats
3 Squat Snatches
Rest exactly six minutes, and then . . .
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
8 Burpee Box Jump Overs