032615
Power Clean 4×2 @ 75%
Front Squat 3×3 @ 70%
WOD:
1k row
80 dbl unders
40 burpees
20 box jump overs
Power Clean 4×2 @ 75%
Front Squat 3×3 @ 70%
WOD:
1k row
80 dbl unders
40 burpees
20 box jump overs
Barbell Wod
then
WOD:
4 rounds
10 db snatches 100/65#
Shuttle run 6 lengths of the gym (down and back equals 2)
Push Press + Push Jerk + Split Jerk
3 sets of 1 + 1 + 1 at 60% of 1RM Clean & Jerk. Level load across all sets.
WOD:
4 rounds
16 kb snatches 53/35#
Shuttle run 6 lengths of the gym (down and back equals 2)
WOD 1:
12 min time cap:
Row 50 cal
20 burpees
20 thrusters 115/75#
16 burpees
16 thrusters
12 burpees
12 thrusters
8 burpees
8 thursters
4 burpees
4 thrusters
row until the 12 min time cap if you make it this far
rest as needed
WOD 2:
Max reps of the following complex (without coming off the bar) in 3 min
3 t2b
2 c2b pull ups
1 bar muscle up
Clean
5 Sets of 1 at 85% of your 1RM Clean & jerk. Level load across all sets.
WOD:
12 min time cap:
Row 50 cal
20 burpees
20 thrusters 95/65#
16 burpees
16 thrusters
12 burpees
12 thrusters
8 burpees
8 thursters
4 burpees
4 thrusters
row until the 12 min time cap if you make it this far
Barbell wod
then
5 rounds of:
1:00 ME Pistols (alternating)
1:00 ME row for cal
1:00 ME Box Jump Overs 24/20″
1:00 Rest
OR
15.4 REPEAT
Power Snatch + Snatch
5 Sets of 1 + 1 at 80% of your 1RM Snatch. Level load across all sets.
Wod
5 rounds of:
1:00 ME Pistols/scaled is air squats (alternating)
1:00 ME bench press 155/95#
1:00 ME Box Jump Overs 24/20″
1:00 Rest
Build to heaviest 50′ farmers carry possible with no drops
4 rounds
20 Front rack single kb lunge 53/35#
20 ball slams
20 ab mat sit ups
9a.m. class
“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
*Teams of two; 1 person does 6 reps while the other rests then swtich
10a.m.
15.4
Workout 15.4 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.
Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com