CrossFit – Fri, Jul 24

30:00 EMOM (5 Rounds)

Min 1: 12 Dual Dumbbell Bench Press

Min 2: 4 Sandbag Cleans

Min 3: 12 Dual Kettlebell Alternating Gorilla Rows (6/6)

Min 4: 50/50ft (15/15m) Single Arm Overhead Carry

Min 5: :45 Plank Hold

Min 6: Rest

Score = Load (record working loads for each movement)

Sandbag: 150/100lb (68/45kg)

Dumbbells: 2 x 50/35lb (22.5/15kg)

Kettlebells (Gorilla Row and Single Arm Overhead Carry): 53/35lb (24/16kg)

Notes:

• Sub 12 Dual Kettlebell Deadlifts if sandbags are unavailable.

• These are suggested loads not prescribed

Level 2:

10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 50/50ft (15/15m) Overhead Carry, :40 Plank Hold

Sandbag: 100/70lb (45/32kg)

Dumbbells: 2 x 35/25lb (15/12kg)

Kettlebells: 35/26lb (16/12kg)

Level 1:

10 Dual Dumbbell Floor Press, 4 Sandbag Deadlifts or Cleans, 10 Bent Over Rows (5/5), 80ft (24m) Front Rack Carry, :30 Plank Hold

Sandbag: 70/50lb (32/22.5kg)

Dumbbells: 2 x 25/15lb (12/7kg)

Kettlebells: 26/18lb (12/8kg)

Masters 55+:

10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 40/40ft (12/12m) Overhead Carry, :35 Plank Hold

Sandbag: 100/70lb (45/32kg)

Dumbbells: 2 x 35/25lb (15/12kg)

Kettlebells: 35/26lb (16/12kg)

Competitor:

Sandbag: 200/150lb (92/68kg)

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebells: 70/53lb (32/24kg)

Hotel Gym / Travel:

12 Dual Dumbbell Bench Press, 4 Heavy Dumbbell Power Cleans, 12 Dumbbell Alternating Gorilla Rows (5/5), 50/50ft (15/15m) Single Arm Overhead Carry, :45 Plank Hold

Dumbbells: 2 x 50/35lb (22.5/15kg)

For Quality:

3 Sets:

:30/:30 Crossbody Lat Stretch

:30 Childs Pose with Lat Reach

:30 Prone Press-Up / Up Dog (Gentle midline decompression)

For Quality:

3 Sets:

10-12 Incline Bench Dumbbell Y-Raise, Light

12-15 Weighted Hip Extensions

:30/:30 Paloff Press Hold

Choice on Loads.

For Time

Buy-In:

33/24 Calorie Bike

Directly into

3 Rounds

21 American Kettlebell Swings

21 AbMat Sit-Ups

Time Cap: 12:00

Score = Time

Kettlebell: 1 x 53/35lb (24/16kg)

Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault

Level 2:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

Kettlebell: 44/26lb (20/12kg)

-

Level 1:

Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault

3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups

Kettlebell: 26/18lb (12/8kg)

-

Masters 55+:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups

Kettlebell: 44/26lb (20/12kg)

-

Competitor:

Same Format

Kettlebell: 70/53lb (32/24kg)

GHD Sit-Ups

-

Hotel Gym / Travel:

Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill

3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups

Dumbbell: 50/35lb (22.5/15kg)

-

Big Class Notes:

If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.

For Quality

3 Sets:

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

For Quality

4 Sets:

:45 Weighted Forearm Plank

100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk

10/10 Side Lying Banded Clam Shells

For Time

Buy-In:

33/24 Calorie Bike

Directly into

3 Rounds

21 American Kettlebell Swings

21 AbMat Sit-Ups

Time Cap: 12:00

Score = Time

Kettlebell: 1 x 53/35lb (24/16kg)

Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault

Level 2:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

Kettlebell: 44/26lb (20/12kg)

-

Level 1:

Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault

3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups

Kettlebell: 26/18lb (12/8kg)

-

Masters 55+:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups

Kettlebell: 44/26lb (20/12kg)

-

Competitor:

Same Format

Kettlebell: 70/53lb (32/24kg)

GHD Sit-Ups

-

Hotel Gym / Travel:

Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill

3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups

Dumbbell: 50/35lb (22.5/15kg)

-

Big Class Notes:

If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.

For Quality

3 Sets:

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

For Quality

4 Sets:

:45 Weighted Forearm Plank

100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk

10/10 Side Lying Banded Clam Shells

For Time

Buy-In:

33/24 Calorie Bike

Directly into

3 Rounds

21 American Kettlebell Swings

21 AbMat Sit-Ups

Time Cap: 12:00

Score = Time

Kettlebell: 1 x 53/35lb (24/16kg)

Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault

Level 2:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

Kettlebell: 44/26lb (20/12kg)

-

Level 1:

Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault

3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups

Kettlebell: 26/18lb (12/8kg)

-

Masters 55+:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups

Kettlebell: 44/26lb (20/12kg)

-

Competitor:

Same Format

Kettlebell: 70/53lb (32/24kg)

GHD Sit-Ups

-

Hotel Gym / Travel:

Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill

3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups

Dumbbell: 50/35lb (22.5/15kg)

-

Big Class Notes:

If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.

For Quality

3 Sets:

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

For Quality

4 Sets:

:45 Weighted Forearm Plank

100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk

10/10 Side Lying Banded Clam Shells

For Time

Buy-In:

33/24 Calorie Bike

Directly into

3 Rounds

21 American Kettlebell Swings

21 AbMat Sit-Ups

Time Cap: 12:00

Score = Time

Kettlebell: 1 x 53/35lb (24/16kg)

Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault

Level 2:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

Kettlebell: 44/26lb (20/12kg)

-

Level 1:

Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault

3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups

Kettlebell: 26/18lb (12/8kg)

-

Masters 55+:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups

Kettlebell: 44/26lb (20/12kg)

-

Competitor:

Same Format

Kettlebell: 70/53lb (32/24kg)

GHD Sit-Ups

-

Hotel Gym / Travel:

Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill

3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups

Dumbbell: 50/35lb (22.5/15kg)

-

Big Class Notes:

If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.

For Quality

3 Sets:

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

For Quality

4 Sets:

:45 Weighted Forearm Plank

100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk

10/10 Side Lying Banded Clam Shells

For Time

Buy-In:

33/24 Calorie Bike

Directly into

3 Rounds

21 American Kettlebell Swings

21 AbMat Sit-Ups

Time Cap: 12:00

Score = Time

Kettlebell: 1 x 53/35lb (24/16kg)

Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault

Level 2:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

Kettlebell: 44/26lb (20/12kg)

-

Level 1:

Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault

3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups

Kettlebell: 26/18lb (12/8kg)

-

Masters 55+:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups

Kettlebell: 44/26lb (20/12kg)

-

Competitor:

Same Format

Kettlebell: 70/53lb (32/24kg)

GHD Sit-Ups

-

Hotel Gym / Travel:

Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill

3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups

Dumbbell: 50/35lb (22.5/15kg)

-

Big Class Notes:

If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.

For Quality

3 Sets:

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

For Quality

4 Sets:

:45 Weighted Forearm Plank

100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk

10/10 Side Lying Banded Clam Shells

For Time

Buy-In:

33/24 Calorie Bike

Directly into

3 Rounds

21 American Kettlebell Swings

21 AbMat Sit-Ups

Time Cap: 12:00

Score = Time

Kettlebell: 1 x 53/35lb (24/16kg)

Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault

Level 2:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

Kettlebell: 44/26lb (20/12kg)

-

Level 1:

Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault

3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups

Kettlebell: 26/18lb (12/8kg)

-

Masters 55+:

Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault

3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups

Kettlebell: 44/26lb (20/12kg)

-

Competitor:

Same Format

Kettlebell: 70/53lb (32/24kg)

GHD Sit-Ups

-

Hotel Gym / Travel:

Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill

3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups

Dumbbell: 50/35lb (22.5/15kg)

-

Big Class Notes:

If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.

For Quality

3 Sets:

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

For Quality

4 Sets:

:45 Weighted Forearm Plank

100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk

10/10 Side Lying Banded Clam Shells