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