19.4 Prep
1:00 Bike/Row/Ski Erg
18 Abmat Sit-ups
1:00 Bike/Row/Ski Erg
12 Chest to Bar Pull-ups
1:00 Bike/Row/Ski Erg
18 Abmat Sit-ups
1:00 Bike/Row/Ski Erg
12 Deadlifts @ 225/155
2013 Crossfit Regional Individual Event 4
30 Burpee MU
This coming Saturday we are going to honor the fallen of the Battle of Nasiriyah, Iraq 2003. For those of you who don’t know the story, here is a 44 minute Discovery Channel breakdown of the battle. https://www.youtube.com/watch?v=6Cgq0CvF-0w
Shuttle Run x10
Toy Soldier 5m
Knee Hug 5m
Spiderman stretch 10m
Bear Crawl 20m
Foot Grab Quad Stretch 10m
Broad Jump 20m
Single Leg Broad Jump 20m
7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles
AMRAP 30 Minutes:
Run/Row 800m
100 Double Unders
50 Ab Mat Sit-Ups
30* Kettlebell Swings 53#/35#
30 Russian Twists w/KB
10 Ski Erg Calories
200 Singles count as 100 points.
800m count as 80 points (10 points per meter)
20 Burpee Penalty for breaking up the KB swings (if you are going for Rx)
If you want a Turn 2 Vehicle Window Sticker to proudly rep our gym, please let Jake or myself know.
12 Minute Running Clock
Row 1 Minute
5-10 Evil Wheels
5 Muscle Snatches
5 BTN Snatch Push Press
5 Overhead Squats
16 minutes to find a 1 rep max
Alternating EMOM x20
First Minute: 10 Calories Assault Bike
Second Minute: 5 Single Arm DB Thrusters Each Arm (50#/35#)
“The Prince”
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row
Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold
:20s Hip Extension Hold
#nevermissamonday
Shuttle Run F+B x4
Shuttle Run Side to Side x4
Toy Soldier 5m
Knee Hug 5m
5 Kip Swings (w/band?)
Run 300m
Ski 10 Calories
Bike 10 Calories
10 Box Jumps
10 Push Press
10 Pull-ups (w/band?)
(try and complete within 15 minutes)
“Operation” Front Squats x8
(With an empty bar, try and stand with your toes in between the rig uprights and perform a squat without the bar touching the uprights.)
This is a crucial awareness as to how far you are letting the bar travel past the balls of your feet while lifting heavy weights. Anything past the balls of your feet will put unnecessary strain at best, and at worst lead to injury.
8 reps in under 30 seconds, followed by 90 second rest.
Start manageable and work up to impossible. Reduce load if you cannot complete 8 reps in 30 seconds
3 Rounds for time:
15 Toes to Bar
15 Box Jump Overs
15 Pull-ups
15 Push Press (95/65)
*15 Minute Time Cap
add one second penalty to your total time for each rep you do not complete.
If you don’t wear something GREEN!!!!!!
There will be a 20 Burpee Penalty before you start your workout.
Also, Coach Brandon will NOT be having a Comp Training for the next 2 Sunday’s
Run 800m
Dynamic Stretching for 10 min
High Knees
Butt Kickers
Toy Soldiers
Perfect Stretch
For Time:
1 X 800m Run + 10 D Ball Cleans (HAP)
Rest 2 min
2 X 400m Run + 10 D Ball Cleans Over Shoulder
Rest 1 min b/t
3 X 200m Run + 10 D Ball Cleans
Rest :30 sec b/t
*rest 3 min after the 3rd 200m Run
Then…..
1 Mile Run All Out MAX EFFORT
8am Yoga
9am CrossFit
10am Weightlifting
10am-1pm Paleo Nick
Med Ball Toss Warm-Up
then:
Ski Relay Race
In Two Teams, record rounds for your team
AMRAP 24 Minutes
300m Run
16 Back Squats 135#/95#
KB Turkish Get-Up L+R
10 Barbell Burpee Deadlifts
