Core CrossFit Athletic Store
  • “The way a team plays as a whole determines its success.  You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.”
    - Babe Ruth

    LEVEL 1

    A1.  Bench Press @ 32X0; 6 Reps X 4 Sets

    A2.  Pull Ups, 10 Reps; Rest 3 mins

    Then

    4 Rounds

    200m Run

    15 Sit Ups

     

    LEVEL 2

    18 Min AMRAP

    5 Clean and Jerk (135#/95#)

    7 Toes To Bar

    9 WallBall (20#/15#)

     

    COMPETITION

    A.
    Three sets, not for time, of:
    Rope Climb x 2 ascents
    Hollow Rocks x 30-40 seconds
    Double-Unders x 40-50 reps

    B.
    Take 8-10 minutes to build to a heavy Deadlift
    Males – somewhere between 315 and 365 lbs.
    Females – somewhere between 205 and 255 lbs.

    THIS IS THE WEIGHT YOU WILL USE FOR THE WORKOUT – you should be able to complete 4 unbroken reps in the first round . . . but it shouldn’t feel easy. Ideally, males will be somewhere between 315 and 365 lbs; Females will be somewhere between 205 and 255 lbs.

    C.
    Complete as many rounds and reps as possible in 5 minutes of:
    Deadlift x 4 reps
    Muscle-Up x 4/2 reps
    (Males = 4 muscle-ups, Females = 2 muscle-ups)

    D.
    Rest exactly 5 minutes after Phase C, and then:

    Complete as many rounds and reps as possible in 5 minutes of:
    10 Box Jumps (30″/24″)
    15 Pull-Ups

    Article-> Little Old Lady

     

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