40 Atlas stone – Ground to Shoulder
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!
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.
Clean Grip Lift Offs
50%-60%-70% (90% of dead lift)
1 Bar muscle up
3 Chest to bar pull ups
3 ring rows
Push Press (75/45)
Barbell Step ups (75/45) to a (20/16”) box
EMOM 10 Mins
3 OHS (135/95)
Complete each minute with max reps Double Unders.
3 Clean Lift Offs
Increasing weight as needed each minute
Take 10 minutes to find your 1RM Hang Squat Clean
12 Min. Amrap
5 Toes to Bar
10 Dead Lifts (135/95)
15 Wall Balls
5 rounds – rest exactly 3 minutes between rounds.
20 pull ups
40 sit ups
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:
Bullet Proof Shoulders
Burgener warm up with emphasis on snatch balance
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
15 Min Amrap
5 HPS (95/75)
7 Box jumps (24/20)
9 Slam balls (40/30)
Today is a “Mission of Information” workout. Use the dead results to choose a goal weight during the CFT
Complete with a Max rep Set of Back Squats at 70%
10 Min Amrap
15 Wallballs (20/14)
15 Russian Kettlebell Swings (70/55)
Spend 10 minutes finding a Thruster 2rm
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.
AMRAP 8 mins.
Burpee Pull ups
AKB Swings (55/35)
Start the first set with 1 rep each, 2nd set 2 reps each and continue in this fashion until time runs out.