Snatch
1 OHS EMOM x7 min
end HAP
*racks optional
BWCF
400m run
Every 3 min x 3
Strength
Hatch Cycle week 9, day 1
*20 min
Conditioning
Open workout "11.3"
Squat CnJ (165/110)
5 min AMRAP
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Snatch
1 OHS EMOM x7 min
end HAP
*racks optional
BWCF
400m run
Every 3 min x 3
Strength
Hatch Cycle week 9, day 1
*20 min
Conditioning
Open workout "11.3"
Squat CnJ (165/110)
5 min AMRAP
Snatch/CnJ
30 min to est a 1RM snatch,
then 1RM CnJ
BWCF
30 min of non stop running
Conditioning
Class' choice.
*18 min cutoff
CnJ
3 jerks EMOM x7 min
end HAP
*racks optional
BWCF
400m run, then
21-15-9
Kettle bell swings (53/36)
Goblet squats
*10 min cutoff
Midline
30 turkish sit-ups (L)
30 Turkish sit-ups (R)
*4 min
Conditioning
100m run
20 Ring Dips
30 Double unders
40 Cal Row
60ft BWD bear crawl
AMRAP in 30 min
Snatch
3 snatch balance EMOM x7 min
end HAP
*use racks/blocks
BWCF
1500m run
*12 min cutoff
Strength
Hatch cycle week 8, day 2
*20 min
Conditioning
21-15-9 Complex (2014 CF Games)
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
*8 min cutoff
3 front squats EMOM x7 min
end HAP
*racks optional
BWCF
120m shuttle EMOM x7 rounds
*rest between rounds
Midline
3xME UB partner leg throws
*6 min cutoff
Conditioning
1500m run
then, 3RFT of
15 burpee box jumps (30/24)
30 thrusters (115/80)
1500m run
*25 min cutoff
Snatch
3 OHS EMOM x7 min
end HAP
*racks optional
BWCF
:30 cal row
:30 rest
x7 rounds
Strength
Hatch Cycle week 8, day 1
*20 min
Conditioning
2013 Regional Event
30 burpee muscle ups
or
30 burpee pullups
*8 min cutoff
Every year at this time, CrossFitters around the world ramp up their training (as we have) in preparation for the world-wide CrossFit Open. It's a HUGE test of fitness for athletes who've been training year-round to see how well they stack up against the world-wide community of crossfitters.
Every Thursday for 5 weeks, CFHQ will announce a weekly workout via a very dramatic head-to-head competition/example of the workout by some of the fittest people on the planet. IE Open competitors (register through the link below) will meet up at 9am every Saturday to complete the workout. We will compete against each other in the gym for the sake of camaraderie, community, and of course...to put our training to the test.
As always, we will crown the top athletes of the competition with a podium announcement, 1st/2nd/3rd place medals, cash/gift prizes.
Last year, 32 athletes competed. This year, CFHQ is releasing workouts for a scaled division! That means EVERYONE can participate, including your kids! We will have 3 divisions: IE Kids/Scaled Adult/Rx.
FINE PRINT: Athletes will have 5 workouts to complete from Thursday to Sunday. All scores must be submitted to me with a judges signature approving the score. Judges will be provided on the 5 Saturdays at 9am but if workout need to be made up, athletes must find their own judge and time to complete/submit scores before workout deadlines on Sunday 5pm.
Snatch/CnJ
22 min to est a 1RM snatch, then CnJ
BWCF
Cindy
*20min
Conditioning
Class' choice.
*18 min cutoff
CnJ
5 cleans EMOM x7 min
end HAP
*TnG is preferred
BWCF
500m row
Rest 2 min
AMRAP in 10 min
Midline
3 min of ME windshield wipers (on a pullup bar)
*modify with floor wipers (on the ground)
Conditioning
"Jackie"
1k row
50 thrusters (45)
30 pullups
AMRAP in 25 min
Snatch
5 snatch EMOM x7 min
end HAP
*TnG is preferred
(Having trouble getting under the snatch? Replace today's snatch with snatch balance EMOM x7 ending HAP)
BWCF
Cal row
ME in 10 min.
Strength
Hatch cycle week 7, day 2
*20 min
Conditioning
8 OHS (95/65)
12 push press
AMRAP in 8 min