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Mit den folgenden Workouts, konnte man sich in den Jahren 2011-2015 (via Einreichen eines Videos bei CrossFit inc.) für die CrossFit-Regionals qualifizieren, welche wiederum zu den CrossFit-Games führen.

 

15.5

  • Row (calories)

  • Thrusters (M=95lbs, F=65lbs)

27-21-15-9 cals/reps for time of:

15.4

  • 3 Handstand Push-ups

  • 3 Cleans

  • 6 Handstand Push-ups

  • 3 Cleans

  • 9 Handstand Push-ups

  • 3 Cleans

  • 12 Handstand Push-ups

  • 6 Cleans

  • 15 Handstand Push-ups

  • 6 Cleans

  • 18 Handstand Push-ups

  • 6 Cleans

  • 21 Handstand Push-ups

  • 9 Cleans

Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.

Cleans M=185lbs, F=125lbs)

As Many Reps As Possible in 8 Minutes

15.3

  • 7 Muscle-ups

  • 50 Wallballs

  • 100 Double Unders

As Many Reps As Possible in 14 Minutes

15.2

From 0:00-3:00 minutes

2 rounds of:

  • 10 Overhead Squats (M=95lbs, F=65lbs)

  • 10 Chest to Bar Pull-ups

From 3:00-6:00 minutes

2 rounds of:

  • 12 Overhead Squats (M=95lbs, F=65lbs)

  • 12 Chest to Bar Pull-ups

From 6:00-9:00 minutes

2 rounds of:

  • 14 Overhead Squats (M=95lbs, F=65lbs)

  • 14 Chest to Bar Pull-ups

Following same pattern until you fail to complete both rounds in 3 minutes

Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout.

15.1/15.1a

15.1

As Many Reps as Possible in 9 minutes of:

  • 15 Toes to Bars

  • 10 Deadlifts (M=115lbs, F=75lbs)

  • 5 Snatches (M=115lbs, F=75lbs)

15.1a

  • 1 Rep Max Clean and Jerk

6 minute time cap

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 Toes to Bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

14.5

  • Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)

  • Burpees

21-18-15-12-9-6-3 reps (84 total reps for each exercise) for time.

Burpees: Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

14.4

  • 60 Calorie Row

  • 50 Toes to Bar

  • 40 Wallball Shots (M=20lbs, F=14lbs)

  • 30 Cleans (M=135lbs, F=95lbs)

  • 20 Muscle-ups

As Many Reps As Possible in 14 Minutes.

14.3

  • 10 Deadlifts (M=135lbs, F=95lbs)

  • 15 Box Jumps (M=24", F=20"

  • 15 Deadlifts (M=185lbs, F=135lbs)

  • 15 Box Jumps (M=24", F=20"

  • 20 Deadlifts (M=225lbs, F=155lbs)

  • 15 Box Jumps (M=24", F=20"

  • 25 Deadlifts (M=275lbs, F=185lbs)

  • 15 Box Jumps (M=24", F=20"

  • 30 Deadlifts (M=315lbs, F=205lbs)

  • 15 Box Jumps (M=24", F=20"

  • 35 Deadlifts (M=365lbs, F=225lbs)

  • 15 Box Jumps (M=24", F=20"

As Many Reps As Possible in 8 Minutes.

 

Weights Listed are RX'ed - adjust weight or Box height as necessary based on ability and safe lifting.  Record the amount of time it takes after each set of 15 box jumps.  In the event of a tie the fastest time will be the deciding factor.

Suggested scaled weight scheme (M=135lbs/155lbs/185lbs/205lbs/225lbs/245lbs, F=75lbs/95lbs/115lbs/135lbs/155lbs/185lbs)

14.2

For as long as possible (total reps completed):

From 0:00-3:00 minutes
2 rounds of:

  • 10 Overhead Squats (RX'ed M=95lbs, F=65lbs)

  • 10 Chest-to-bar Pull-ups

From 3:00-6:00 minutes
2 rounds of:

  • 12 Overhead Squats (RX'ed M=95lbs, F=65lbs)

  • 12 Chest-to-bar Pull-ups

From 6:00-9:00 minutes
2 rounds of:

  • 14 Overhead Squats (RX'ed M=95lbs, F=65lbs)

  • 14 Chest-to-bar Pull-ups

From 9:00-12:00 minutes
2 rounds of:

  • 16 Overhead Squats (RX'ed M=95lbs, F=65lbs)

  • 16 Chest-to-bar Pull-ups

Keep this up following the same pattern of adding 2 more reps completed within 3 minutes.  At any given interval of 3 minutes once the 2 rounds are completed you rest the remainder of the 3 minutes.  You may not start the next 2 rounds until the start of the next 3 minute cycle.  You must be in a standing position at the start of any 3 minute cycle (can not touch the bar until the time starts).  Adjust weight as needed.

14.1

  • 30 Double Unders

  • 15 Power Snatches (M=75lbs, F=55lbs)

As Many Reps As Possible in 10 Minutes.

13.5

RX'ed Version

  • 15 Thrusters (M=100lbs, F=65lbs)

  • 15 Chest to Bar Pull-ups

-If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
-If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
-If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Our Alternative Version

  • 10 Thrusters (M=85-100lbs, F=55-65lbs)

  • 10 Pull-ups

-If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
-If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
-If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

13.4

  • 3 Clean & Jerk (M=135lbs, F=95lbs)

  • 3 Toes to Bar

  • 6 Clean & Jerk (M=135lbs, F=95lbs)

  • 6 Toes to Bar

  • 9 Clean & Jerk (M=135lbs, F=95lbs)

  • 9 Toes to Bar

  • 12 Clean & Jerk (M=135lbs, F=95lbs)

  • 12 Toes to Bar

  • 15 Clean & Jerk (M=135lbs, F=95lbs)

  • 15 Toes to Bar

  • 18 Clean & Jerk (M=135lbs, F=95lbs)

  • 18 Toes to Bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.



 

As Many Repss and Reps As Possible in 7 minutes.

13.3

  • 150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)

  • 90 Double-unders

  • 30 Muscle-ups

As Many Reps As Possible in 12 Minutes.

13.2

  • 5 Shoulder to Overhead (M=115lbs, F=75lbs)

  • 10 Deadlift (M=115lbs, F=75lbs)

  • 15 Box Jumps, (M=24", F=20"

As Many Reps As Possible in 10 minutes.

13.1

  • 40 Burpees

  • 30 Snatch (M=75lbs/Alt=75lbs, F=45lbs/Alt=45lbs)

  • 30 Burpees

  • 30 Snatch (M=135lbs/Alt=85lbs, F=75lbs/Alt=55lbs)

  • 20 Burpees

  • 30 Snatch (M=165lbs/Alt=95lbs, F=100lbs/Alt=65lbs)

  • 10 burpees

  • As Many Reps Possible Snatch (M=210lbs/Alt=105lbs, F=120lbs/Alt=75lbs)

As Many Reps As Possible in 17 minutes. Burpees: At the bottom position the Athlete’s chest and hips must touch the ground. At the top of the Burpee, both hands must make contact with the target. Must be 6 inches above Athlete’s max reach.
Snatch: The barbell begins on the ground. Touch and go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.  Athlete must change their own weight, no assistance is allowed, weights should be placed near the side of the barbell ready to go.

12.5

  • 3 Thruster (M=100lbs, F=65lbs)

  • 3 Chest to bar Pull-ups

  • 6 Thruster (M=100lbs, F=65lbs)

  • 6 Chest to bar Pull-ups

  • 9 Thruster (M=100lbs, F=65lbs)

  • 9 Chest to bar Pull-ups

  • 12 Thruster (M=100lbs, F=65lbs)

  • 12 Chest to bar Pull-ups

  • 15 Thruster (M=100lbs, F=65lbs)

  • 15 Chest to bar Pull-ups

  • 18 Thruster (M=100lbs, F=65lbs)

  • 18 Chest to bar Pull-ups

  • 21 Thruster (M=100lbs, F=65lbs)

  • 21 Chest to bar Pull-ups... 

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

As Many Reps As Possible in 7 Minutes.

12.4

  • 150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)

  • 90 Double-unders

  • 30 Muscle-ups

As Many Reps As Possible in 12 Minutes.

12.3

  • 15 Box Jumps (M=24", F=20" box

  • 12 Push Press (M=115lbs, F=75lbs)

  • 9 Toes-to-bar

As Many Reps Possible in 18 Minutes.

12.2

RX'ed Version 

  • 30 reps Power Snatch (M=75lbs, F=45)

  • 30 reps Power Snatch (M=135lbs, F=75)

  • 30 reps Power Snatch (M=165lbs, F=100)

  • Max reps Power Snatch (M=210lbs, F=120)

Our Alternative Version

  • 30 reps Power Snatch (M=75lbs, F=45)

  • 30 reps Power Snatch (M=85lbs, F=55)

  • 30 reps Power Snatch (M=95lbs, F=65)

  • Max reps Power Snatch (M=105lbs, F=75)

In 10 minutes get through as much of the workout as possible. After each 30 rep set completed move on to the next set of 30. Once you reach the last weight the goal is to get as many reps before the time runs out. Score the workout based on the total number of reps completed. Time does not stop while changing weight plates on the bar.

12.1

  • Burpees

As Many Reps As Possible in 7 minutes.

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

11.5

  • 5 Power Cleans (M=95lbs-145lbs, F=55lbs-100lbs)

  • 10 Toes to Bar

  • 15 Wallball (M=20lbs 10', F=14lbs 9' - if needed use a med ball weight you have available)





 

As Many Reps As Possible in 20 Minutes.

11.4

  • 60 Burpees Jumping over the Overhead Squat Bar

  • 30 Overhead Squats (M=45lbs-120lbs, F=35lbs-90lbs) Replace with Front Squat if needed

  • 10 Muscle-ups (modify if needed which means jump into the Muscle-up, you can use a bar or Rings)

As Many Reps As Possible in 10 Minutes.

11.3

  • 1 Squat Clean

  • 1 Jerk

M=95lbs-165lbs, F=45lbs-110lbs

As Many Reps As Possible in 5 Minutes.

11.2

  • 9 Deadlift (M=155lbs, F=100lbs)

  • 12 CrossFit Push-ups (hands must leave the deck on the bottom)

  • 15 Box Jump (M=24", F=20"

As Many Reps As Possible in 15 Minutes.

11.1

  • 30 Double Unders

  • 15 Power Snatches (M=75lbs, F=55lbs)

As Many Reps As Possible in 10 Minutes.




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