CROSSFIT TOTAL
A. Establish a 1-RM Back Squat B. Establish a 1-RM Strict Press C. Establish a 1-RM Deadlift *The sum of all three lifts equals your "CrossFit Total". *
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A.
Every 90 sec for 15 minutes (10 sets): Back Squat 3 reps @75% B. 3 rds: 10 Weighted Overhead Box Step-ups 20 Walking Lunges (Weighted if possible) 30 Double Unders 400 m run A.
Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold B. Four rounds for time of: 14 Alternating Dumbbell Snatch 14 Sit-Ups 400 Meter Run A.
Deadlift *5x8 @70 % Rest 1 minute between sets. B. For time: 25 Wall Ball Shots (30/20 lb) Run 400 Meters 20 Wall Ball Shots Run 400 Meters 15 Wall Ball Shots Run 400 Meters 10 Wall Ball Shots It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: (1) move to California; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs. Rest until the clock reaches 14 minutes, and then… C. Five rounds for time of: 30 Double-Unders 15 Kettlebell Swings (32/24 kg) A. EMOM, for 8 minutes:
Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 B. AMRAP, 6 minutes of: 6 Power Cleans (70/50) 12 Hand-Release Push-Ups C. EMOM, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold A. Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% Strict Handstand Push-Ups x 6 reps *Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU. B.CrossFit Games Open 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 Two rounds of: 10 Overhead Squats (45/30kg) 10 Chest-to-Bar Pull-Ups From 3:00-6:00 Two rounds of: 12 Overhead Squats (45/30kg) 12 Chest-to-Bar Pull-Ups From 6:00-9:00 Two rounds of: 14 Overhead Squats (45/30kg) 14 Chest-to-Bar Pull-Ups Etc., following same pattern until you fail to complete both rounds within the 3-minute period. STOP AFTER THE ROUND OF 16! If you successfully complete the round of 16, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 18 should this event pop up in 2016. DO NOT go for more just for the sake of comparison – I don’t want the additional volume to jeopardize training for the rest of the week. CrossFit team series event 4 WOD
Rx'dComplete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 thrusters 5 chest-to-bar pull-ups Then, Male 2 and Female 2 each perform: 10 thrusters 10 chest-to-bar pull-ups Then, Male 1 and Female 1 each perform: 15 thrusters 15 chest-to-bar pull-ups Then, Male 2 and Female 2 each perform: 20 thrusters 20 chest-to-bar pull-ups Etc., following the same pattern. M - 43kg thrusters F - 29kg thrusters At the call of “3, 2, 1 ... go,” the first male/female pair each perform 5 thrusters and 5 pull-ups. The athletes work at the same time but synchronization is not required. Only once both athletes in the first male/female pair have completed the round of 5 may they slap hands with the second male/female pair, who then each begin the round of 10 thrusters and 10 pull-ups. Once the second pair has finished, the second pair may slap hands with the first pair, who will then begin the round of 15. The reps continue to go up by 5 every round. The team’s score is the total number of reps completed in 15 minutes. |
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