WOD

Crossfit
Main
Pushpress E3min x 6 (15min)
0: 3 reps @ 35%
3: 3 reps @ 45%
6: 3 reps @ 55%
9: 5 reps @ 65%
12: 5 reps @ 75%
15: AMRAP reps @ 85%
*between sets during “rest” perform light aerobic activity such as ski erg, biking or rowing until your next set begins.

KB/DB push press- E3 min x 15 (6 sets)
0: 3 reps at light
3: 3 reps at light-mod
6: 3 reps at mod
9: 5 reps at mod-heavy
12: 5 reps at heavy
15: AMRAP reps at HEAVY
*between sets during “rest” perform light aerobic activity such as ski erg, biking or rowing until your next set begins.

Crossfit
Main

Teams of 2: I go, you go each movement; AMRAP 15 min;
15 wallball, 10 cal bike, 5 bar muscleup/chest-bar/pullup

Lvl6: 20/14#, 10/9′, BMU*
Lvl5: 20/10#, 9′, banded BMU
Lvl4: 14/10#, 9/8′, chest-bar pullup (unassisted)
Lvl3: 10/10#, 8′, chin over bar pullup (unassisted)
Lvl2: squat to ball, banded pullup (what you tested into)
Lvl1: squat to box, ring rows
*make sure ANY BMU/CTB/pullup that you choose is something you CAN accomplish because you have performed it/tested it!

Core: Tabata plank reach throughs :20 x 10 x 8 (4min)

Quickfit
15 Min AMRAP
15 Goblet Squats
10 Cal Row
10 alt Bent over DB rows

Lvl 3: 35/25#
Lvl 2: 25/20#
Lvl 1: 20/15#

Crossfit
Main

Skill: hollow/arch holds
A. alt. reverse tabata hollow/arch on floor 10x20x8 (4 min)
B. Toes-bar progressions/skill

6 Min AMRAP
Ascending reps: 2-4-6-8…
Toe To Bar
Burpees
*scale to the type of movement that allows you to maintain sequential reps at specific height- hips, chest, eyes, above head, bar

Core: Tabata plank holds :20x:10×8

Quickfit
Main

Alt tabata :20 on x :10 off x 8 (8min)
odd: burpees/updowns/burpees on box
even: situps/tuck ups/v-ups

Core: Tabata plank holds :20x:10×8

Crossfit
Main

45 Russian KB swing (heavy)
400m run (bottom of hill at turn in)
35 RKBS
600m run (duke energy sign)
25 RKBS
800m run (white line on trail past duke energy)
15 RKBS
1000m run (corner of street past white line on trail-where stop light is)

Lvl6: KB 88/70#, runs as listed above (sub 9 mile)
Lvl5: 70/53#, runs listed as above (sub 9 mile)
Lvl4: 53/44#, run 300/400/600/800 (sub 10 mile)
Lvl3: 44/35#, run 300/400/600/800 (sub 10 mile)
Lvl2: 35/26#, run 200/300/400/600 (+10 mile)
Lvl1: 26/18#, bike 3x distance as needed

Core work: deadbugs x 3 min for quality

Quickfit
30 RKBS
200m run/jog
25 RKBS
200m run/jog
20 RKBS
200m run/jog
15 RKBS
200 run/jog
*scale to 600m on bike if needed

Lvl 3: 44/35#
Lvl 2: 35/26#
Lvl 1: 26/18#

CrossFit
Main: Bike set up/pace, Row set up/mechanics
Row OR Bike (pick your weakness) max distance in 30 mins
*goal here is steady state pace with SAME stroke rate/pace or RPM/wattage throughout the entire piece.
**This isn’t a high intensity piece due to the length, however, you should still push yourself on the pace and see what you are capable of doing for this time frame.

QuickFit/At home WOD
Same as listed above in CrossFit

CrossFit
Main: Handstand skills
Tabata handstand :20 on x :10 off x 8
Lvl6: freestanding
Lvl5: kick up to wall hold
Lvl4: wall climb
Lvl3: 30/24” box hold
Lvl2: 24/20” box hold
Lvl1: downdog hold
Core:
Tabata core work of choice :20 x :10 x 8

QuickFit/At home WOD
Main: Inverted and plank drills
1. high plank
2. low plank
3. down dog
4. feet on box hold
5. wall climb hold
Core:
Reverse tabata core work of choice :10 on x :20 off x 8

CrossFit
Main: 2021 Quarterfinals WOD 3
120 Wallball
120 cal row
Lvl6: 20/14#, 10/9′
Lvl5: 20/10#, 9′
Lvl4: 14/10#, 9/8′
Lvl3: 10/10#, 8′
Lvl2: squat to ball
Lvl1: squat to box

QuickFit/At home WOD
Main:
5 min wallball/squat to ball reps
5 min max cal bike

Crossfit
Main
Teams of Two, AMRAP 16min
P1: 20sec Max Cal Bike
P2: 10 Box Overs, 10 Power Cleans
Switch when both finish their movement block
Score is total Cals at end of 16min

Lvl6: BJ 24/20”, PC 135/95# ~40-50% of 1rm clean
Lvl5: Jump, PC 115/80
Lvl4: jump, PC 95/65
Lvl3: step, PC 75/55
Lvl2: step, PC 65/45

Crossfit
Main
Teams of Two, AMRAP 16min
P1: 20sec Max Cal Bike
P2: 10 Box Overs, 10 Power Cleans
Switch when both finish their movement block
Score is total Cals at end of 16min

Lvl6: BJ 24/20”, PC 135/95# ~40-50% of 1rm clean
Lvl5: Jump, PC 115/80
Lvl4: jump, PC 95/65
Lvl3: step, PC 75/55
Lvl2: step, PC 65/45
Lvl1: step, PC 45/35

Core: Tabata Plank Reach throughs

Quickfit
Main
16 Min Clock”
1 Min Bike
10 Box Jumps or Step Ups
10 Medball Power Cleans

Lvl3: box jump, 30/20#
Lvl2: plate jump, 20/14
Lvl1: box/plate step, 14/10

Core: Tabata Plank Reach throughs

Crossfit
Main
For time (20 min Cap)
400m. Run, 30 handstand pushups*scale as you tested into.
400m. Run, 25 handstand pushups
400m. Run, 20 handstand pushups
400m run, 15 HSPU
400m run, 10 HSPU

Lvl6: Run 400 (sub 8 mile) HSPU how you tested in
Lvl5: run 350m (8-9 mile)
Lvl4: run 300m (9-10 mile)
Lvl3/2/1: 250m (10+ mile)
*scale as needed to 3x bike.

Quickfit
AMRAP 15min
Run 300/200m
15 Pushups

Lvl3: 300m, toe pushups
Lvl2: 200m, knee pushups
Lvl1: bike 600m. elevated box pushups

Crossfit
Main
Front Squat E3min x6 (15min)
0: 3 reps @ 35%
3: 3 reps @ 45%
6: 3 reps @ 55%
9: 5 reps @ 65%
12: 5 reps @ 75%
15: AMRAP reps @ 85%
*between sets during “rest” perform light aerobic activity such as biking or rowing until your next set begins.

Core: 3min Quality Deadbugs

Quickfit
Main
KB/DB Goblet Squat E3min x6 (15min)
0: 3 Reps @ Light
3: 3 Reps @ Light-Mod
6: 3 Reps @ Moderate
9: 5 Reps @ Mod-Heavy
12: 5 Reps @ Heavy
15: AMRAP @ HEAVY

Core: 3min Quality Deadbugs

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