092514
Push Press 5×2 87%
Pendlay Row 3×10 AHAP
WOD:
800m run
400m row
15 power cleans AHAP make it around 80% 1rm
Push Press 5×2 87%
Pendlay Row 3×10 AHAP
WOD:
800m run
400m row
15 power cleans AHAP make it around 80% 1rm
Recovery: 5k row
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Accessory Strength:
100 Side Bends (50 per side AHAP)
4×10 Bent over rows
4xME strict pull ups
WOD:
“The Kraken”
3 rounds
1 L-sit legless rope climb
3 Bench Press 250/145#
5 Deadlift 365/255#
7 Bar Muscle Ups
*adjust weights as needed
Back Squat
2×20 @ BW or as close to it as possible
Gymnastics
Tabata T2B
WOD:
60 sec max effort row
30 sec rest
60 sec max effort S2OH 95/65#
30 sec rest
5 rounds
core: 20 windmills
Snatch off low blocks
work to heavy triple
Back Squat:
2x20W/body weight on the bar
WOD:
“Open Workout 14.1″
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
SNATCH
3×1@87%
4×1@92%
WOD:
“Open Workout 14.1″
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
Teams of two
Movement-A is that station’s team goal and both athletes will work towards achieving this goal
At the count of 3,2,1 GO…Both athletes will start at station #1.
Athlete #1 will perform movement-A as the other athlete #2 performs movement-B. When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements. Athlete #2 will continue where Athlete #1 had stopped. Athletes will continue switching till the team completes the reps for movement-A. Once the reps for movement-A are complete the team move on to the next station.
Station 1
A) 50 Power Snatches (95#/65#)
B) 10 Dips
Station 2
A) 50 Box Jumps (24”/20”)
B) 5 Bar facing burpees
Station 3
A) 50 power cleans (95#/65#)
B) 10 Toes 2 Bar
Station 4
A) 50 KB Swings (53#/35#)
B) 10 Push Ups
Capacity Test #1
ME unbroken c2b pull ups
Capacity Test #2
100 Wall Balls for time 30/24#
Capacity Test #3
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time. Yes the clean is a squat
*rest as needed between the tests
The Lurong wod 2 is obviously today, number 3 will be done wednesday and all subsequent Lurong Wods will be done on Wednesday throughout the rest of the challenge. There will be Lurong make ups on Saturdays at 10a.m. The measurements are to be done at the gym when possible and I will verify them as they come in.
9 Min AMRAP:
Complete as many reps of possible in the time limit of the following movments:
Ground to Overhead (G2OH)
Bar Facing Burpees
Movement Details – Men
Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs
Movement Details – Women
Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs
Movement Standards
G2OH – Barbell
The Ground to Overhead (G2OH) movement is about getting the bar from the floor to overhead “anyway”. The key point is the range of motion between the start and end points. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Allowable variations include: power snatch, squat snatch, split snatch, clean and jerk, squat clean and jerk, squat clean thruster, or any variation. Touch-and-go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
G2OH – Med Ball
Med Ball Ground to Overhead (G2OH) starts with the athlete standing and the medicine ball on the floor. The movement is complete when the athlete is standing with the ball overhead with the hips, knees, and elbows fully locked out. Any variation to get to the finishing position is allowed. Touch and go at the bottom is allowed but bouncing the ball on the ground is not permitted.
Bar Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.
Scoring and Details
The athlete’s total score is the sum of all reps completed within the 9 minutes time allowance.
The athlete may preload the barbell with the first set weight. Then that athlete is responsible to changing weights under their own power during the workout. It is recommended to set up the needed weight in a way that transitions are quick with the weights easily accessible.
The submission page for the workout will automatically calculate the athlete’s total number of reps based on how far he/she progressed through the workout.
Video Submissions are required in order to be eligible for performance prizes.
The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.
You many complete the 3 benchmark workouts at whatever skill level you want, but the benchmark performance prize will be awarded to the top man and woman in each division, skill level, and region based on the total number of reps completing in all 3 benchmark workouts. In order to be eligible the athlete must perform all 3 benchmark WODs at the same skill level.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com