The 10 Oclock class on Saturdays will be for the CrossFit Open Workout every Saturday until the open is over. Push Hard and test your limits!
Within 20 min:
Run 200m with partner
AMRAP – one partner working at a time
8 Turkish Get Ups 53/35#
12 Box Jumps 24/20
16 Push Ups
18 Burpees
(Stop every 5 minutes to run 200m w partner then continue with AMRAP)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.
Rest day
We will kill 15.1 tomorrow
Barbell WOD
then
WOD:
4 rounds
30 sec ME Thrusters 115/75#
rest 15 sec
30 sec ME lateral burpees
rest 1:15min
WOD 1:
12min AMRAP:
50 dbl unders
25 kbs 70/53#
10 Jerks 185/135#
rest as needed
WOD 2:
3 rounds
500m row
10 muscle ups
rest 3 min between rounds
Barbell WOD
then
WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Teams of 2- partner #1 does movement while partner #2 runs, when #2 gets in from run, #1 runs and #2 does movement. When both #1 and #2 have both done the movement and the run, then they move on to the next movement and continue the cycle. Score = total reps of each person.
#1 Deadlift (95/65)
#2 100 M run
When #2 gets in from run #1 runs and #2 does deadlift
Then:
Burpee
100 m run
Switch
Then:
Push Press (95/65)
100 m run
Switch
Then:
Double unders
100 m run
Switch
Barbell WOD
then
WOD:
15 min Amrap (add 20# to the power cleans every 3 min)
3 Power Cleans 135/95#
3 Bar facing burpees
6 POwer Cleans
6 Bar facing burpees
9 POwer Cleans
9 Bar facing burpees
and so on until you hit 15 min
Wod 1:
4 rounds
30 sec ME meters on the rower
rest 15 sec
30 sec ME wall balls 20/14#
rest 1:15
rest as needed
Wod 2:
5 rounds for time of:
10 Power Snatches 95/65#
10 TTB
Barbell WOD
then
2k row
50 pistols
30 hang power cleans 225/145#
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com