Call Us: (720) 335-5591

Saturday 140118

18
Jan

Saturday 140118

Essentials

Strength/Skill:
Warm up:

4 Sets:(Tabata :20 on/:10 off) Alternate exercises

  • Push Ups
  • Sit Ups
  • Squats
  • 4 Square Jump

Strength:

Skill:

WOD:
In Teams of 3 Perform For Time: (Only one person may work at a time)

  • 1200m Med Ball Relay (Alternate 200m Run, Each Partner runs 2x200m)
  • 150 Wall Ball
  • 1200m Med Ball Relay
  • 150 Med Ball Overhead Walking Lunge
  • 1200m Med Ball Relay
  • 150 Push ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

4 Sets:(Tabata :20 on/:10 off) Alternate exercises

  • Push Ups
  • Sit Ups
  • Squats
  • 4 Square Jump

Strength:

Skill:

WOD:
In Teams of 3 Perform For Time:(Only one person may work at a time)

  • 1200m Med Ball Relay (Alternate 200m Run, Each Partner runs 2x200m)
  • 150 Wall Ball
  • 1200m Med Ball Relay
  • 150 Med Ball Overhead Walking Lunge
  • 1200m Med Ball Relay
  • 150 Push ups
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A1) AMRAP in 2 Minutes:

  • 4/2 Muscle-Ups
  • 8 Deadlifts 225/155

Rest 3 minutes, then

A2) AMRAP in 2 Minutes:

  • 4 Power Cleans 185/135
  • 8 Chest-to-Bar Pull-Ups

Rest 3 minutes, then

A3) AMRAP in 2 Minutes:

  • 4 Front Squats 155/105 – from the floor
  • 8 Toes to Bar

Rest 3 minutes, and then…

A4) AMRAP in 2 Minutes:

  • 4 Power Snatches 135/95
  • 20 Double-Unders

Rest 3 minutes, then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows

(male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

B) AirDyne, Watt Bike or Row for 8-12 minutes at 65-75%

Additional:
  • 10 Minutes Mobility

Leave a Reply