RX
5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Post-workout:
Accumulate:
50 seated leg raises
SKILL WORK
Pre-workout:
4 sets:
10 med-ball cleans
RX
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
INTERMEDIATE
For reps:
AMRAP 2:
Knees-to-armpits
– Rest 1:00
AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
9 box jump-overs (20/24 in)
BEGINNER
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00
AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
9 box step-overs (12/20 in)
RX
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
INTERMEDIATE
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of piked push-ups.
BEGINNER
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.
RX
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
INTERMEDIATE
5 rounds for time with a partner:
400-m run
30 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.
BEGINNER
5 rounds for time with a partner:
200-m run
20 air squats
– Run together and break up the squats as needed.
SKILL WORK
Pre-workout:
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
RX
3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
INTERMEDIATE
3 rounds for time:
15 burpees-to-target (6 in)
25 double-unders
15 burpees-to-target
25 crossovers
– Athletes may only use one jump rope.
BEGINNER
3 rounds for time:
10 burpees
50 single-unders
10 burpees
50 speed steps
"2016 REGIONALS EVENT 7"
BENCHMARK
RX
For time:
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
INTERMEDIATE
For time:
21 thrusters (55/75 lb)
1 rope climb
15 thrusters
1 rope climb
9 thrusters
1 rope climb
BEGINNER
For time:
21 thrusters (35/45 lb)
3 rope pull-to-stands
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand
SKILL WORK
Post-workout:
Accumulate:
2:00 L-sit hold
– Scale to complete in sets of :15 or more.
SKILL WORK
Pre-workout
Every 2:00 x 4 sets:
5 box jumps
– Increase the height of the box with each set.
JERRY
BENCHMARK
RX
For time:
1,600-m run
2,000-m row
1,600-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
1,200-m run
1,600-m row
1,200-m run
RX
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
RX
3 rounds for time:
30 GHD sit-ups
30 power snatches (55/75 lb)
INTERMEDIATE
3 rounds for time:
20 GHD sit-ups to parallel
30 power snatches (45/55 lb)
BEGINNER
3 rounds for time:
20 sit-ups
20 hang power snatches (35/45 lb)
SKILL WORK
Post-workout:
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.
We will be closed this weekend so that we may host a CrossFit L1 Course. We do this so that we may bring you the best training anywhere in the city of Pittsburgh. See you Monday!
RX
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
INTERMEDIATE
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
BEGINNER
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Rest 5:00, then…
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
SKILL WORK
Post-workout:
Accumulate:
30 KB Turkish get-ups
SKILL WORK
Pre-workout:
3 sets:
10 lateral banded monster walks/direction
10 banded good mornings
RX
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.
– Rest 1:00 between AMRAPs.
INTERMEDIATE
Same as RX’d
BEGINNER
Every 5:00 for 3 rounds:
Run 600 m
Max wall-ball shots (10/14 lb) (9/10 ft) in remaining time.
– Rest 2:00 between rounds.
RX
5 rounds for time:
15 chest-to-bar pull-ups
25-ft handstand walk
INTERMEDIATE
5 rounds for time:
10 chest-to-bar pull-ups
1:00 handstand walk attempts
BEGINNER
5 rounds for time:
15 jumping chest-to-bar pull-ups
:30 piked/plank shoulder taps
SKILL WORK
Pre-workout:
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.
RX
AMRAP 12:
36 double-unders
6 squat cleans (95/135 lb)
INTERMEDIATE
AMRAP 12:
36 double-under attempts
6 squat cleans (75/115 lb)
BEGINNER
AMRAP 12:
48 single-unders
6 squat cleans (65/95 lb)
RX
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
INTERMEDIATE
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups
BEGINNER
For time:
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
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