Weightlifting
Jerk – 70% – 2 x 3, 75% – 3 x 3
Push Press – 80% – 3 x 4, 85% x 3
Snatch High-Pull – 75% (of snatch) – 4 x 5
Conditioning
Complete for time:
Run 800 meters
50 Pull ups
100 Push ups
150 Air Squats
Run 800 meters
Note: You may partition the gymnastic work as appropriate.
Weightlifting
Back Squat – 70% – 3 x 10
Hang Snatch (knee) – 70% – 2 x 2, 75% – 3 x 3
Snatch Pull – 90% (of snatch) 2 x 3, 95% – 2 x 3
Heaving Snatch Balance + OHS – 65% (of OHS) – 1+2 x 2, 70% – 1+2 x 2
Strength/Skill
Heaving Snatch Balance + OHS, 2-2-2-2-2
Conditioning
AMRAP in 10 mins of:
7 Power Snatch, 135/85
5 Muscle-ups
The sub for muscle ups will be burpees
Weightlifting (7:00 a.m. class)
Back Squat – 80% x 3 x 8
Snatch – 70% x 3 x 2, 75% x 2 x 3
Clean & Jerk – 70% x 3 x 2, 75% x 2 x 3
WOD (8:00 a.m. class)
AMRAP in 20 minutes:
20 Goblet Squats 53/35
20 Burpees
20 Toes-to-Bar
Run 400 meters
Weightlifting
REST DAY
Strength/Skill
Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)
Conditioning
For time:
300 m Row
200 Double Unders
100 Kettlebell swing, 53/35
Weightlifting
Power Snatch – 65% – 4 x 3
Power Clean + Power Jerk – 65% (of PC) – 4 x 3
Snatch High-Pull – 70% (of snatch) – 2 x 3, 75% x 3
Conditioning
REST DAY
GREAT post-FGB recovery!
Weightlifting
Back Squat – 75% – 5 x 5
Block Clean (knee) – 70% – 5 x 3
Clean Pull – 90% (of clean) 4 x 3
SLDL – 60% (of back squat) 3 x 5
Conditioning
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wallball Shots: 20/14, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 (Reps)
Row: (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Weightlifting
Jerk – 70% x 3 x 5
Push Press – 75% x 5 x 2, 80% x 4 x 2
Snatch High-Pull – 70% x 5 x 2, 75% x 5 x 2
Strength/Skill
10 mins to establish a Hang Clean 1 Rep Max
Conditioning
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Power Cleans, 155/95
Burpee
Weightlifting
Back Squat – 65% 3 x 10
Block Snatch (knee) – 70% 5 x 3
Snatch Pull – 90% (of snatch) 4 x 3
Heaving Snatch Balance + Overhead Squat – 65% (of OHS) x 1 +2 x 4
Strength/Skill
AMRAP (unbroken) in 4 mins of:
Double Unders
Conditioning
AMRAP in 10 minutes of:
20 Double Unders
10 Kettlebell Snatch (5L/5R), 53/35
5 Toes to bar
9 AM Weightlifting
Max Effort:
Back Squat
Snatch
Clean & Jerk
8 AM WOD
Complete for total working time
Row 750 meters (buy in)
+
5 rounds of
10 Wall balls, 20/14
10 Box jumps, 24/20
10 Kettlebell swings, 53/35
Rest 1 min between rounds
Weightlifting
REST DAY
TEST 5: Complete for time.
Run 800 meters
21 Thrusters, 75/55
21 “L” pull ups
The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.
The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Where necessary, the load for the thrusters may be reduced and the “L” pull-ups can be assisted by gently lifting the heels or allowing a “sloppy L.” For those not able to perform a pull-up, an assisted pull-up device may be used.
This test is classic CrossFit. The combination of a monostructural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity.
