Bet Shean
42. "Tip Toe"
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees
30:00 Cap
GENERAL
· Bodyweight triplet workout
· One 200 meter run per round, with 21 down to 3 reps on the toes to bar and burpees
· Looking to complete this in less than 25 minutes
Bet Shean
42. “TNT"
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
GENERAL
· Barbell only workout
· Choose the weight based off your limiting factor, while will likely either be the power snatches or the thrusters
· Should be something you can complete in 2 sets when fresh on each movement
· Conditioning should be the challenge, not the weight
· Use the same weight for all three movements unless one is exponentially more difficult due to mobility restrictions
· Shouldn't take more than 12 minutes
Bet Shean
41. “Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20")
GENERAL
· CrossFit benchmark workout that uses our bodyweight on the deadlift barbell
· Looking for about a 12-14 minute workout
· Roughy 2 minutes on the rower and 2 minutes on the other two movements
40. Front Squat
Build to Heavy 3
"Heartbreak Kid"
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
GENERAL
· Front squat focused two part workout on Weightlifting Wednesday
· “Heartbreak Kid” should be completed under 12 minutes (4 minutes per round)
39. "Bad Blood"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest
GENERAL
· Fight gone bad style workout
· 3 minutes on, 1 minute rest
· Score is total reps across the five rounds
38. Power Clean
Build to Heavy 3
"Black and Blue"
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
GENERAL
· Power clean focused two part workout
· Part 1 is a touch on go triple with a focus on technique
· “Black and Blue” Should be under a 10 minute workout
· Less than 2 minutes per round
· Adjust weights/number to achieve that
· Burpees are standard burpees
House of Caiaphas where Peter denied Jesus
37. "Sea Level"
For Time:
2,500/2,000 Meter Row
*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double Unders
GENERAL
· Workout starts with 10 swings and 30 double unders
· Those don't count towards the score, just eat into row time
· Swings and double unders happen on the 0, 3, 6, 9….
Pool of Siloam
38. Power Clean
Build to Heavy 3
"Black and Blue"
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
GENERAL
· Power clean focused two part workout
· Part 1 is a touch on go triple with a focus on technique
· “Black and Blue” Should be under a 10 minute workout
· Less than 2 minutes per round
· Adjust weights/number to achieve that
· Burpees are standard burpees
36. “Me Three"
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
GENERAL
· Teams of three with one athletes working at a time
· For time, with 30 minute cap
35. “Tri Sprint Intervals"
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
GENERAL
· Long, bodyweight interval workout today
· 40 minutes of work with two moves
· Simple movements, so we’ll get started pretty quickly
· Time suggestions per movement below
34. “Rope Swing"
AMRAP 15:
3 Rope Climbs (15') OR
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
GENERAL
· Big rope climb focus today
· Essentially running a mini rope climb seminar
· With simple movements like swings and sit-ups, we’ll spend most of our time working on climbing
33. “Rear End"
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)
GENERAL
· Looking to get right around at least 2+ to 3+ rounds today
· One round roughly every 6 minutes
32. “Doce"
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
GENERAL
· Weight decreases with each round, reps remain the same
· Athletes can look to increase their scores slightly with each round
· The goal is to get to the burpee box jumps in the first round
· Pick a weight/rep number that allows for that
· General maximum time frame for each movement:
o Row: 90 Seconds
o Cleans: 90 Seconds
o Burpee Box Jump Overs: 1 Minute
31. 3-Position Squat Snatch
Build to a Moderate Complex
“Snake Bite"
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
GENERAL
· Technique complex followed by CompTrain benchmark workout
· Higher skill and lighter weight
· Change variations or rep scheme as needed to complete between 8-12 minutes
SQUAT SNATCH & CHEST TO BAR PULL-UPS
· Choose a weight/variation that you could cycle 15-21 reps unbroken
· Non-Competitors can complete power snatches and chin over bar pull-ups
30. “Smirnoff”
3 Rounds:
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups
29. “Rope-a-Dope”
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
15 Rope Climbs
GENERAL DESCRIPTION
· Teams of 3, with one partner working at a time
· Split reps how you see fit
28. “Macho Mile”
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks
GENERAL DESCRIPTION
· 1 mile of running paired with a classic CompTrain Complex, “Macho Man”
MACHO MAN
· Barbell weight should be something you can complete at least 3 complexes without putting the weight down
· Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round
27. “Helmet Hair”
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups
STRICT MOVEMENTS
· Big focus is the strict movements
· Should be able to complete in 1-2 sets when fresh.
· Athletes with no goals of competing can complete 10 push-ups or 5 moderately heavy barbell or dumbbell strict press
WALKING LUNGES
· No weight on the lunges, just bodyweight
· Set up tape of cones to mark off distances
26. “Dead Broke“
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
GENERAL DESCRIPTION
· 5 minute strength intervals with increasing weights
· Stagger heats on opposite 5 minute intervals if short on rowers
ROW
· Row is the buy-in and only happens once per round
· Athletes will then complete AMRAP of deadlifts and box jumps
DEADLIFTS
· 1st Bar: 30 unbroken when fresh
· 2nd Bar: 25 unbroken when fresh
· 3rd Bar: 15 unbroken when fresh
25. Snatch Technique
On the Minute x 8:
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
Build to a Moderate Complex
“Inner Tube”
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Burpees
GENERAL DESCRIPTION
· Two parter focused on power snatch technique.
· Stimulus is a 15-20 minute workout
POWER SNATCHES
· Should be able to complete 30 when fresh
· Very light, something athletes can cycle for larger sets
BURPEES
· These are regular burpees, not over the bar
TOES TO BAR
· Should be able to complete the set of 25 in two sets when fresh
· Adjust number or variation as needed
