Saturday


Strength

40 Atlas stone – Ground to Shoulder

WOD –

Citizens, welcome to the CFStC Hunger Games!

This year’s Hunger Games arena finds us in a vile, bombed out industrial park wasteland and the Head Gamemaker has some surprises in store for our Tributes.

Tributes will face many treacherous conditions such as poisonous chalk dust clouds, a polar vortex, and extreme body odor.

The games will begin with the Tributes selecting a kettlebell and forming a circle around the Cornucopia (AKA the center of the gym). The Cornucopia will consist of bumpers and a variety of kettlebells & slamballs.

The workout will consist of 14 one-minute intervals. Tick tock. Each interval will have a designated movement and rep requirement.

Once the reps for that movement are completed, a Tribute may grab only ONE OBJECT (bumper, kettlebell, slamball) from the Cornucopia.

If a Tribute does not complete the rep requirement by the end of the minute (tick tock) they cannot grab an object from the Cornucopia. As punishment, you will place your heaviest single object back into the Cornucopia, and perform situps for the time remaining in the interval.

Once that minute interval is up, the Tribute rejoins the workout.

At the end of the 14th minute, the person with the most total weight in objects is allowed to live and will be our victor. Hooray!

Movements will be announced when you show up to the arena.

May the odds be ever in your favor!

 

Friday


WOD
With 17 minutes on the clock…

Find your 1 Rep Max squat snatch

With the remaining time complete as many burpees as possible.

Score is max weight snatched and total burpees.

 

Thursday


Skill

Clean Grip Lift Offs
3-3-3
50%-60%-70% (90% of dead lift)

WOD

EMOM

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10

Adv.
1 Bar muscle up
6 dips
9 squats

Intermediate
3 Chest to bar pull ups
6 Dips
9 Squats

Scaled
3 ring rows
6 push-ups
9 squats

Wednesday


Strength
Press 3-3-3-1-1-1
WOD
21-18-15-12
Push Press (75/45)
Barbell Step ups (75/45) to a (20/16”) box

 

Tuesday


Strength
Back Sqauat
3 -3-3-1-1-1
50%-60%-60%-70%-70%-70%

WOD
EMOM 10 Mins
3 OHS (135/95)
Complete each minute with max reps Double Unders.

Monday


SKILL

10 EMOM
3 Clean Lift Offs
Increasing weight as needed each minute

Strength
Take 10 minutes to find your 1RM Hang Squat Clean

WOD
12 Min. Amrap

5 Toes to Bar
10 Dead Lifts (135/95)
15 Wall Balls

Saturday


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5 rounds – rest exactly 3 minutes between rounds.

20 pull ups

30 pushups

40 sit ups

50 squats

Scale to achieve a 1:1 work/rest ratio. 3 minutes of work / 3 minutes of rest.

Read about the original Crossfit benchmark workouts here:

Http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf

Friday


Bullet Proof Shoulders
Burgener warm up with emphasis on snatch balance

Strength/ Skill
10 EMOM
Each minute perform 2 reps snatch balance.
Adding weight with each rep where appropriate keeping in mind that form must be perfect. Light weight is your friend

WOD
15 Min Amrap
5 HPS (95/75)
7 Box jumps (24/20)
9 Slam balls (40/30)

Thursday


Today is a “Mission of Information” workout. Use the dead results to choose a goal weight during the CFT
Strength

Dead Lift
5-5-3-3-1
70-77-58-93-101%
Complete with a Max rep Set of Back Squats at 70%

WOD

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10 Min Amrap
15 Wallballs (20/14)
15 Russian Kettlebell Swings (70/55)

Wednesday


Strength

Spend 10 minutes finding a Thruster 2rm

Test
2 Min. Max Pull Ups
2 Min. Max Push Ups
2 Min. Max KB Swings
2 Min. Max Double Unders
2 Min. Max Row for Calories.
Rest as needed between efforts but no more than 2 mins.

WOD
AMRAP 8 mins.
Death By…
Burpee Pull ups
AKB Swings (55/35)
Double Unders
Start the first set with 1 rep each, 2nd set 2 reps each and continue in this fashion until time runs out.
Score is