9/13/2019 - CROSSFIT WORKOUT 1

Score Type:: Total Weight

ON A 15:00 RUNNING CLOCK...

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean+2 Front Squat+1 Hang Squat Clean
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9/13/2019 - CROSSFIT WORKOUT 2

Score Type:: AMRAP

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105) performance|(115/75) fitness
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar (performance) I Knees 2 Chest (fitness)
Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

Score =  Barbell Front Rack Hold Time


SCALING
REPS, LOADING, VOLUME...
Barbell - Weight should be “DT” weight. Think moderate weight when fresh, but will feel very heavy towards the end of the workout. Quick cycling is the goal.
Toes to Bar - Should be completed in 1-2 sets. Scale volume to 6, 8, or 10 to allow this.

MOVEMENT ADJUSTMENTS...
Hang Power/Squat Clean - Deadlifts or Back Squats can be substituted if shoulder injury limits these movements. Front Squat - Stick with Hang Power Clean or Hang Muscle Clean if cannot squat.
Toes to Bar - Hanging knee raises or Toes to “as high as possible”. If cannot hang, lying V-ups can be substituted.

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Technique work while under load for the strength session. We cannot emphasize enough the importance of position work today. The goal is great form while building in weight to something challenging, for the day. Once form is compromised, athletes should strip some weight off and work through the complex with great technique.
Workout weight is moderate, think “DT” type of weight. Athletes should be able to cycle through this relatively quickly, ideally in :20-:30. Any longer than :30 then they went too heavy. Athletes should be able to finish each set of 12 Toes to Bar in 1-2 sets, working no longer than :30-:40. Abiding by these guidelines leaves everyone with roughly :30 in the static Front Rack Hold. This will be challenging in the later rounds, similar to our static Front Rack KB Holds we have programmed in the past.
9/13/2019 - BURN Workout 1

Score Type:: Total Time

25 Burpees
Medicine Ball Run, 20/14 lbs, 400 m
25 Plate Ground to Overhead
Medicine Ball Run, 20/14 lbs, 400 m
25 Wall Ball
Medicine Ball Run, 20/14 lbs, 400 m
25 Bike
Medicine Ball Run
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Comments

Sara D'Eugenio

Sara D'Eugenio 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 85 lbs

Kathleen Novak 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 180 reps

Kathleen Novak 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 135 lbs

Tessa Abokhair

Tessa Abokhair 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 46 reps

Tessa Abokhair

Tessa Abokhair 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 125 lbs

Ryan Van

Ryan Van 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 35 reps

Ryan Van

Ryan Van 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 155 lbs

Timothy Hawkins

Timothy Hawkins 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 50 reps

CJ Martini

CJ Martini 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 20 reps

CJ Martini

CJ Martini 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 205 lbs

Timothy Hawkins

Timothy Hawkins 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 175 lbs

Arvind Behera

Arvind Behera 2 days, 6 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 175 lbs

John Cruces

John Cruces 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 120 reps

John Cruces

John Cruces 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 145 lbs

Tanner Price

Tanner Price 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 205 lbs

Tanner Price

Tanner Price 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 130 reps

Rudy Rodriguez

Rudy Rodriguez 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 75 reps

Rudy Rodriguez

Rudy Rodriguez 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 165 lbs

Cooper Rodgers

Cooper Rodgers 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 135 reps

Cooper Rodgers

Cooper Rodgers 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 185 lbs

Kristy Rho 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 80 lbs

Carla Tremblay 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 140 reps

Carla Tremblay 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 70 lbs

EVer Osorio

EVer Osorio 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 125 lbs

EVer Osorio

EVer Osorio 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 130 reps

Lewis Guilbeau 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 145 lbs

Lewis Guilbeau 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 175 reps

Travis Francis

Travis Francis 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 145 lbs

Travis Francis

Travis Francis 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 175 reps

David Goodman 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 120 reps

David Goodman 2 days, 11 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 215 lbs

Clement Wan

Clement Wan 2 days, 16 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 267 reps
Notes: 105#

Debra Smith

Debra Smith 2 days, 16 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 200 reps

Debra Smith

Debra Smith 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 70 lbs

Heather Reuter

Heather Reuter 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 110 lbs

Victoria Perez

Victoria Perez 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 75 lbs

Kassey Osborn

Kassey Osborn 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 60 lbs

Perla Miriam

Perla Miriam 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 45 lbs

Drew Warriner

Drew Warriner 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 165 lbs

Clement Wan

Clement Wan 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 145 lbs

Kevin Kozak

Kevin Kozak 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 145 lbs

eric cuellar

eric cuellar 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 135 lbs

Dan Balcauski

Dan Balcauski 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 185 lbs

Jamie Martinez

Jamie Martinez 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 225 reps

Lauren Knobloch

Lauren Knobloch 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 215 reps

Andy Schraegle

Andy Schraegle 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 144 reps

Brian Morrison

Brian Morrison 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 100 reps

Nick Miller

Nick Miller 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 180 reps
Notes: 115# and T2B

Paul Blacklock

Paul Blacklock 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 180 reps

Mark Fischer

Mark Fischer 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 180 reps

Thomas Lindholm

Thomas Lindholm 2 days, 17 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 2: 109 reps

Andy Schraegle

Andy Schraegle 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 125 lbs

Nick Miller

Nick Miller 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 165 lbs

Lauren Knobloch

Lauren Knobloch 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 100 lbs

Brian Morrison

Brian Morrison 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 85 lbs

Jamie Martinez

Jamie Martinez 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 65 lbs

Morgan Morrison

Morgan Morrison 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 55 lbs

Thomas Lindholm

Thomas Lindholm 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 205 lbs
Notes: 95,115,135,155,175,185,205

Mark Fischer

Mark Fischer 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 65 lbs

Paul Blacklock

Paul Blacklock 2 days, 18 hours ago / Reply

9/13/2019 - CROSSFIT WORKOUT 1: 150 lbs

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