The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Clean warm up (No Measure)

-dip & shrugg

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Metcon (3 Rounds for weight)

EMOM, 9 minutes

1-3 minutes: 5 power cleans @ 70%

4-6 minutes: 3 power cleans @ 80%

7-9 minutes: 1 power cleans @ 90%
% of 1 RM power clean

Metcon

Metcon (AMRAP – Reps)

AMRAP, 6 minutes

2 cleans, 245 / 170

8 box jumps, 30′ / 24′
Any clean.

Post WOD Stretch

Scorpion stretch

Competitors extra credit

Metcon (2 Rounds for reps)

AMRAP, 2 minutes

Weighted strict pull ups, 45/25

2 minute rest

AMRAP, 2 minutes

Strict pull ups

Metcon (Time)

For time:

400 M prowler push, 50/35
On North A

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Metcon

CrossFit Team Series, Event 3 (09/’15) (Time)

Rx’d Workout

42-30-18 reps for time of:

Muscle-ups, with static deadlift hold

350-lb. partner deadlifts

Rx’d Standard

The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.

Scaled Workout

80-60-40 reps for time of of:

Hand-release push-ups, with static deadlift hold

270-lb. partner deadlifts

Scaled Standard

The 45-lb. barbell must be loaded with 90 lb. on one side and 135 lb. on the other side.

Notes

At the call of “3, 2, 1 … go,” one athlete may begin performing muscle-ups (push-ups for scaled). In order for the muscle-ups to count, coed partners (one man and one woman) must be holding the 350-lb. deadlift bar (270-lb. for scaled) in a static position at the waist. Teammates may rotate through the muscle-ups and deadlift static hold in any fashion until all muscle-ups have been completed. Each teammate must complete at least 1 muscle-up (or push-up) per round.

Next, the athletes complete coed partner deadlifts. There must always be one male and one female on the barbell. Once all the deadlifts have been completed, the team performs the remaining rounds in the same manner.

The team’s score is the total time to complete the workout. There is a time cap of 30 minutes. If your team did not complete the workout within the time cap, enter the number of reps you completed.

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

10 front squats w/ barbell

:30 second squat hold

10 back squats

:30 second squat hold

Weightlifting

Front Squat (10 minute to find a heavy triple)

Back Squat (10 minute to find a heavy triple)

Metcon

Metcon (Time)

3 rounds for time

16 alt. pistols

16 T2B
Pistol scale = goblet squats, 70/53

Post WOD Stretch

Banded leg stretch

Foam roll

Competitors extra credit

Barbell goat work, 12 minutes

Metcon (3 Rounds for reps)

3 x max effort double unders

1 minute rest between rounds

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch complex: H.P.S./P.S. (Work to a heavy single of the complex. TNG)

Hang power snatch / power snatch

Metcon

Metcon (Time)

28 – 21 – 14

-Snatches, 75 / 55(any snatch)

-Ab mat sit ups

Post WOD Stretch

Hip flexor wall stretch

Competitors extra credit

Clean drops (3 x 8 @ 65 /45)

Metcon (AMRAP – Rounds)

EMOM, 8 minutes

20′ unbroken HS walk
54′ unbroken HS walk

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

Pogos

Skill WOD

Rowing:

-The set up

-Resistance

-Cadence / striker tomorrow

-distance vs. calories

(10 minutes)

Metcon

Metcon (Time)

For time:

1000 M row

800 M run

40 stationary front rack lunges, 135/95

800 M run

1000 M row
Lunges = 1/2, 3/4, 5/6……..

Post WOD Stretch

Foam roll glutes and hamstrings

Competitors extra credit

Metcon (AMRAP – Rounds)

Reverse Tabata:

:10/:20

L-sit

Metcon (No Measure)

3 RNFT

10 strict T2B

10 back extensions

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

Split jerk foot work

Split jerk foot work with PVC

Split jerk foot work with barbell

.

Warm up to working weight

Weightlifting

Split Jerk (EMOM, 10 minutes. 2 split jerks @ 85%)

From the rack

Metcon

Metcon (AMRAP – Reps)

AMRAP, 7 minutes

10 pull ups

10 push presses, 115 / 75
RX+ = unbroken on both movements.

Post WOD Stretch

Foam roll lats and/or banded shoulder stretch

Competitors extra credit

Metcon (AMRAP – Rounds)

AMRAP, 5 minutes

25 M yoke carry, BW on yoke

50 M farmer carry, 90/50 on each handle

Metcon (Time)

For time:

25 M prowler push, 270 / 190 (on the prowler)

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

-10 OHS

-10 SOTT presses

Weightlifting

Teams of 3

15 minutes to work to a heavy double

From the rack

Overhead Squat (15 minutes to work to a heavy double )

Metcon

Teams of 3

1 person working at time

Must tag in.

Metcon (Time)

7 RFT

15 OHS

30 lateral over the bar burpees

90 double unders
OHS, 60% of the average of the teams strength WOD.

From the ground.

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

10 good mornings

10 power cleans

W/ barbell

Metcon

-Teams of two

-Athletes will each complete a full rounds.

-Teammates will alternate each round and run together.

Metcon (AMRAP – Rounds and Reps)

AMRAP, 18 minutes

2 rounds

6 pull ups

4 deadlifts

2 power cleans

OR

4 deadlifts

2 power cleans

1 ring muscle ups

then

200 M run

4 rounds

then

200 M run

6 rounds

200 M run

8rounds

then

200 M run

then

10 rounds

.

.

Continue going up in rounds
-Both options are RX.

-185/135

-No butterfly

Post WOD Stretch

Coaches choice

Competitors extra credit

1-Mile Run (Time)

Max Effort 1-Mile Run

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

3 rounds

8 squat jumps

8 push ups

Metcon

Lauren (Time)

30 – 20 – 10

Back squats, 135 / 95

Ring push ups
RX+ = unbroken back squats

Squats = from the ground

Scaled ring push ups = HRPU

Weightlifting

Back Squat (5×3@ 80%)

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Gymnastic goat work, 15 minute with a coach.

150 Double Unders (Time)

For time
One minute rest

100 double unders (Time)

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

2×2 snatch high pull at 50% 1 RM snatch

3×1 snatch high pull / snatch at 50% 1 RM snatch

(6 minutes)

Snatch (Work to a heavy single, 15 minutes)

Metcon

Metcon (Time)

For time

400 M run

then

2 rounds

3 muscle snatches

5 HSPU

6 power snatches

5 HSPU

9 squat snatches

5 HSPU

RX = 95 / 65

*RX+ = 135 / 95 & deficit HSPU, 45’s/25’s

*both or neither.

Post WOD Stretch

Athletes choice, wherever it is needed.

Competitors extra credit

Hang Power Clean (Work to a heavy, technical double. )

Stop going up when your form starts to go down!

3 x max effort HS walk (3 Rounds for distance)

Max effort HS walk with 2 minute rest between attempts.