GRACE/BENCHMARK
RX
For time:
30 clean and jerks (95/135 lb)
INTERMEDIATE
For time:
30 clean and jerks (65/95 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
HELEN//BENCHMARK
RX
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
INTERMEDIATE
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
BEGINNER
3 rounds for time:
200-m run
21 KB Swings (18/26 lb)
12 jumping pull-ups
SKILL WORK
Post workout:
Accumulate:
25 single-leg KB deadlifts/leg
– Use KB from workout.
RX
10 rounds for time:
9 toes-to-bars
3 wall walks
INTERMEDIATE
10 rounds for time:
6 toes-to-bars
2 wall walks
BEGINNER
10 rounds for time:
5 knees-above-hips
1 scaled wall walk
RX
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.
INTERMEDIATE
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row.
BEGINNER
For time:
30-25-20-15-10
Calorie row
– Perform 10 wall-ball shots (6/10 lb)(9/10 ft) after each row.
SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB
RX
AMRAP 10:
7 muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.
INTERMEDIATE
AMRAP 10:
7 chest-to-bar pull-ups
7 ring dips
7 devil’s presses (25/35 lb)
– Use two dumbbells.
BEGINNER
AMRAP 10:
7 ring rows
7 elevated ring push-ups
7 devil’s presses (10/15 lb)
– Use two dumbbells.
RX
7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (95/135 lbs)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
INTERMEDIATE
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (65/95 lbs)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
BEGINNER
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (35/45 lbs or lighter)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell (step over as needed)
1:30 rest
SKILL WORK
Pre-workout:
10:00 to work up to heavy set of 4 front-rack step-back lunges from a rack.
RX
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (35/50 lb)
8 right-arm single-DB front-rack step-back lunges
48 double-unders
INTERMEDIATE
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (25/35 lb)
8 right-arm single-DB front-rack step-back lunges
1:00 double-under attempts (up to 48)
BEGINNER
AMRAP 8:00:
12 alternating step-back lunges
24 penguin taps
RX
3 rounds for time:
Run 800 m
100-ft bear crawl
30 Russian KB swings (53/70 lb)
INTERMEDIATE
3 rounds for time:
Run 600m
100-ft bear crawl
30 Russian KB swing (35/53 lb)
BEGINNER
3 rounds for time:
Run 400m
50-ft bear crawl
20 Russian KB swing (26/35 lb or lighter)
TABATA SOMETHING ELSE //
BENCHMARK
RX
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.
INTERMEDIATE
Same as RX’d
BEGINNER
Every :30 for 16:00:
Min. 1-4: 4 ring rows
Min. 5-8: 4 hand-elevated push-ups
Min. 9-12: 4 sit-ups
Min. 13-16: 4 air squats
– If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.
CFG 2015 EVENT 5 - HEAVY DT //
BENCHMARK
RX
AMRAP 12:
12 deadlifts (145/205 lb)
9 hang power cleans
6 push jerks
INTERMEDIATE
AMRAP 12:
12 deadlift (105/155 lb)
9 hang power clean
6 push jerks
BEGINNER
AMRAP 12:
12 deadlift (65/95 lb)
9 hang power clean
6 push jerks
SKILL WORK
Post-workout:
8 sets for reps:
:20 hollow rocks
– :10 rest
RX
For load:
Every 2:00 for 10 sets:
1 snatch
INTERMEDIATE
Same as Rx’D
BEGINNER
For load:
Every 2:00 for 10 sets:
2 snatches
RX
AMRAP 8:
2 wall walks
4 box jump-overs (24/30 in)
INTERMEDIATE
AMRAP 8:
2 wall walks
4 box jump-overs (20/24 in)
BEGINNER
AMRAP 8:
2 inch worms + push-up
4 box step-overs (12/20 in)
SKILL WORK
Post-workout:
3 sets:
20 weighted sit-ups
1:00 plank hold
– Hold plank on the forearms.
SKILL WORK
Pre-workout:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats
CFG 2009 EVENT 5 / BENCHMARK
RX
3 rounds for time:
30 wall-ball shots (14/20 lb)(9/10 ft)
30 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
INTERMEDIATE
3 rounds for time:
20 wall-ball shots (14/20 lb)(9/10 ft)
20 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb)(9/10 ft)
15 low hang power snatches (15/25 lb or PVC)
– Each snatch begins from below the knee.
RX
5 sets:
On a 2:00 clock:
:30 L-sit hold
10 burpees-to-target (12 in)
Max distance DB farmers carry (35/50 lb)
Rest for 1:00.
– Use two DBs.
INTERMEDIATE
5 sets:
On a 2:00 clock:
:30 L-sit hold (knees bent)
10 burpees-to-target (12 in)
Max distance DB farmers carry (20/35 lb)
Rest for 1:00.
– Use two DBs.
BEGINNER
5 sets:
On a 2:00 clock:
:20 plank hold
10 burpees
Max distance DB farmers carry (10/15 lb)
Rest for 1:00.
– Use two DBs.
SKILL WORK
Pre-workout:
On a 6:00 clock:
Build to a heavy hang power clean
RX
For time:
400/500-m row
30 hang power cleans (145/205 lb)
400/500-m row
INTERMEDIATE
For time:
400/500-m row
30 hang power cleans (95/135 lb)
400/500-m row
BEGINNER
For time:
200/250-m row
30 hang power cleans (35/45 lb)
200/250-m row
RX
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
INTERMEDIATE
AMRAP 5:
6 alternating single-leg squats
30 double-unders
15 ring rows
AMRAP 5:
6 alternating single-leg squats
30 double-unders
12 pull-ups
AMRAP 5:
6 alternating single-leg squats
30 double-unders
9 chest-to-bar pull-ups
– Rest 1:00 between AMRAPs.
BEGINNER
AMRAP 5:
10 alternating backstep lunges
30 double-unders
15 jumping pull-ups
AMRAP 5:
10 alternating backstep lunges
30 double-unders
12 ring rows
AMRAP 5:
10 alternating backstep lunges
30 double-unders
9 banded strict pull-ups
– Rest 1:00 between AMRAPs.
RX
For time with a partner:
1,000-m row
400-m weighted front carry (70/100 lb)
100 GHD sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
INTERMEDIATE
For time with a partner:
1,000-m row
400-m weighted front carry (50/70 lb)
100 GHD sit-ups to parallel
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
BEGINNER
For time with a partner:
800-m row
400-m weighted front carry (35/50 lb)
100 sit-ups
400-m weighted front carry
800-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
FIBONACCI FINAL / BENCHMARK
RX
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (50/70 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-KB overhead walking lunge (35/53 lb)
INTERMEDIATE
For time:
5-8-13:
Handstand push-ups
Double-DB deadlifts (35/50lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB walking lunge (26/35 lb)
BEGINNER
For time:
5-8-13:
Pike push-ups on DBs
Double-DB deadlifts (25/35 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB walking lunge (12/18 lb)
RX
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
INTERMEDIATE
AMRAP 10:
12 box jumps (20/24 in)
1 rope climb
BEGINNER
AMRAP 10:
12 box jumps (16/20 in)
3 pull-to-stands
SKILL WORK
Post-workout:
3 sets:
:30 V-ups
– Rest 1:00
SKILL WORK
Pre-workout:
Every 2:00 for 4 sets:
3-5 empty barbell squat snatches
RX
3 rounds for time:
15 thrusters (65/95 lb)
400-m run
INTERMEDIATE
3 rounds for time:
15 thrusters (55/75 lb)
400-m run
BEGINNER
3 rounds for time:
15 thrusters (35/45 lb)
200-m run