CrossFit – Fri, Mar 17

16
Mar

CrossFit – Fri, Mar 17

Lowry CrossFit – CrossFit

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QF 2023 Test #3 (Time)

Quarterfinals Test 3

5 Rounds For Time:

5 Burpee Box Jump-Overs (30″/24″)

1 Clean and Jerk

*Add 1 Clean andJerk After Each Round

*Barbell: 225/155lb

*Time Cap: 10 Minutes
Stimulus

– Conditioning Category: Grind. Athletes will grind through heavy barbell reps.

– Burpee Box Jump Overs: Athletes are not required to stand fully on top of the box. The burpee must face the box.

– Clean & Jerk: Should feel heavy. If you are not competing, loading should be right around 75% of your 1RM Clean & Jerk.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

Warm-up

5:00 Machine

10 Box Step-Ups

10 Burpees

10 Box Jumps

10 Burpee Box Jumps (Low Height)

With An Empty Barbell:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Power Cleans

5 Squat Cleans

5 Strict Presses

5 Push Presses

5 Push Jerks

5 Split Jerks

With A Light Weight…

2 Burpee Box Jump Overs (Workout Height)

2 Clean & Jerks

With A Moderate Weight…

2 Burpee Box Jump Overs (Workout Height)

2 Clean & Jerks

…Keep performing the same practice round until you reach your workout weight.

QF 2023 Test #4 (AMRAP – Rounds and Reps)

Quarterfinals Test 4

AMRAP 20:

1,000 Meter Row

50 GHD Sit-Ups

500m Row

25 V-Ups
Stimulus

– Conditioning Category: Grindy Threshold. Athletes will grind through this conditioning/midline piece at the maximal sustainable pace.

– 1,000 Meter Row: Should take less than 4:30 to complete.

– GHDSU: Reps should take less than 2:00 to complete.

– 500m Row: Should take less than 2:15 to complete.

– V-Ups: Should take less than 1:30 to complete.

– Score: Total rounds + reps.

Modifications

1,000 METER ROW

– Reduce Distance

– 800m Ski

– 2000m Bike

– 800m Run

– 600m Air Run

GHDSU

– Reduce Reps

– Sit-Ups

500 METER ROW

– Reduce Distance

– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run

V-UPS

– Reduce Reps

– Sit-Ups