Main – CrossFit

Warm-up (No Measure)

Your team will have 6 minutes to warm up and figure out how to go about your Front Squat max. The 8 minute timer will start 6 minutes into the start of your class time. We will be pressed for time and have to be prepared. Please read through the WODs and let me know if you have any questions. Thank you

Metcon

Halloween 3 person team Competition (Weight)

THE TEAM WORKOUTS

WORKOUT #1

1-Rep Max Front Squat

8 Minute Time Cap

At the call of 3-2-1 Go, all three athletes will have a total of 8 minutes to find a 1-Rep Max Front Squat.

Each team will start on one rack, one empty 45lb barbell, and weights stacked on the floor. Athletes can take as many attempts as they would like.

Score is the sum of each athlete’s heaviest successful lift.

Halloween Competition WOD#2 (Time)

WORKOUT #2

5 rounds:

5/7/10 Burpee Box Jumps (20″)

100 Meter Sprint

Athlete 1 in the team order will complete 5 Burpee BJ’s, Athlete 2 will complete 7 reps, and Athlete 3 will complete 10 reps. Step-Ups are allowed.

At the call of 3-2-1 Go, Athlete 1 completes 5 Burpee BJ’s, and moves into the 100m Sprint.

As soon as Athlete 1 clears the Burpee BJ Station, Athlete 2 can begin their 7 Burpee BJ’s.

As soon as Athlete 2 clears the Burpee BJ Station, Athlete 3 can begin their 10 Burpee BJ’s.

Continue this pattern, starting back with Athlete 1 until the full five rounds are completed. You cannot change the order of Athletes once the WOD starts.

Score is total time for the team to complete 5 rounds each.

Halloween Competition WOD #3 (AMRAP – Rounds and Reps)

Workout #3

AMRAP 15:

3 Stations completes one round

Barbell (75/55)

MedBall (20/14)

Cal Row

This workout is done relay style. Starting with Athlete 1, each team member will complete 20 reps at each station before moving to the next.

The Barbell, MedBall, and Rowing movement will vary between athletes (as seen below).

At the call of 3-2-1 Go, Athlete 1 does 20 DL. Tag Athlete 2 on completion, who does 20 PC, and tags Athlete 3 who does 20 PS. Continue pattern:

Barbell Station (75/55)

Athlete 1 – 20 Deadlifts

Athlete 2 – 20 Power Cleans

Athlete 3 – 20 Power Snatches

Medball Station (20/14)

Athlete 1 – 20 MedBall Front Squats

Athlete 2 – 20 MedBall Thrusters

Athlete 3 – 20 WallBalls (10’/8′)

Rowing Station

Athlete 1 – 5 Calories

Athlete 2 – 10 Calories

Athlete 3 – 15 Calories

Athlete 1,2,3 has to stay the same within the station for each round, but can change from station to station.