Bring it home Stand Firm CrossFit !!!!
WARM-UP:
Run or Row 800m
2 Rounds of 10 Ring Swings, 10 KB Swings, 10 Goblet Squats
Dynamic Stretch
STRENGTH:
Reverse Hyper / Deadlift
10+10/30 10+5/50 10+5/60 10+5/70
WOD: STEP-A-ROW-BICS
For Time w/partner:
5 rounds
Partner 1 – 20/16 Calorie Row
Parnter 2 – 30/25 KB Step-ups 90#/70# to 16″
Partner 1 – 30/25 KB Step-ups
Partner 2 – 20/16 Calorie Row
Partners switch places when each has completed their task.
ICING:
KOT – VMO Squat 20 Reps
Deadhang for 90 seconds.
Good Luck to the 13 teams that are headed to Craig and WHC CrossFit for the annual HWY 40 Throwdown. Stand Firm CrossFit will be working hard to bring home the “GOLDEN KETTLEBELL” for the 6th straight year. The workouts for Saturday are posted below.
WORKOUT 1
“DOUBLE DOWN ON RANDY”
Complete 150 Power Snatches
EMOM of 4 Bar Facing Burpees
RX- 75/55
Scaled/Teens- 55/35
Foundations
Complete 75 Power Snatches 35/15
EMOM of 4 Bar Facing Burpees
12 MIN TIME CAP
HOW IT WORKS:
Starting at 0:00 begin power snatches, when clock hits 1:00 complete 4 bar facing burpees,
once finished continue power snatches. Burpees will be done ON THE MIN until you have
completed your 150/75 snatches.
WORKOUT STANDARDS:
Partners can split power snatches as many times as needed
Burpees must be done together! Partners will be on opposite sides of the bar FACING
the bar. Both partners must touch chest to floor before rep counts. Stepping down into
the burpee is okay as long as both athletes’ chest is on the floor prior to moving on.
RX athletes must jump over the bar and take off with two feet. Scaled/Teen/Foundations
athletes can step over the bar.
Power snatch starts from the floor and rep is complete when barbell is received in the
overhead position with full hip extension and knees locked out. Barbell must touch the
floor in between each rep. Foundation athletes using a 15lb bar can start from below the
knee for their snatch.
WORKOUT 2
“OFF THE WALL”
Complete for Time:
8 Wall Walk lateral Box Jump Over
16/12 Cal Bike
10 Power Cleans
35 T2B
8 Wall Walk lateral Box Jump Over
16/12 Cal Bike
10 Power Cleans
25 Pull Ups
8 Wall Walk lateral Box Jump Over
16/12 Cal Bike
10 Power Cleans
15 Bar Muscle Ups
12 MIN TIME CAP
RX
Box- 24”/20”
Full Wall Walks
Power Cleans – 135/95
T2B/PU/BMU – as written
SCALED
Box – 20”/16” (Step ups)
Half Wall Walks
Power Cleans – 95/65
Knee Raises/ Ring Rows/Pull Ups
FOUNDATIONS WORKOUT 2
“OFF THE WALL”
Complete for Time:
8 Hand Release Push Ups (knee pushups okay)
8 Box Step ups 20”/14”
16/12 Cal Bike
10 Power Cleans 55/35
35 Knee Raises or Toes to Ball
8 Hand Release Push Ups
8 Box Step ups 20”/14”
16/12 Cal Bike
10 Power Cleans 55/35
25 Ring Rows
8 Hand Release Push Ups
8 Box Step ups 20”/14”
16/12 Cal Bike
10 Power Cleans 55/35
15 Pull ups or Jumping Pull ups
Workout Standards:
One partner works at a time and reps can be split however the team would like.
Wall walk– Every rep begins and ends with athlete lying down with chest, feet, and thighs
touching the ground. Both hands must remain on the floor until both feet are on the wall.
At the top of the movement, hands must be touching designated taped area. On the
decent, the feet must remain on the wall until both hands touch the designated line.
Hand Release Push Up– Elbows must be locked out with the feet no wider than shoulder
width. A straight body position must be maintained throughout the push-up, knee push-
ups are okay. The chest must touch the floor and hands must be completely come off the
ground before beginning next rep.
Box Jump Over– Rep will start with two feet on the ground, you can jump facing the box
or laterally as long as you start with two feet. You do not have to stand all the way on the
box but both feet must be together on top of the box. Only the feet may make contact
with the box. You can jump or step down at the end of each rep.
Box Step Overs– Rep will start with two feet on the ground, but two feet must be together
on top of the box. You can jump or step down at the end of each rep.
Cals on the bike must be reset at the beginning of each round!
Power Clean- Barbell must start on the ground and rep is counted with athletes’ hips and
knees reach full extension and the bar is supported in the front-rack position. (Hang
cleans are not allowed).
T2B– Rep begins by hanging from the pull up bar with arms fully extended. Heels must
be brought back behind the bar and the rep is counted when BOTH feet touch make
contact with bar at the same time.
Hanging Knee Raises– Rep beings by hanging from the pull up bar with rms fully
extended. Heels mut be brought back behind the bar, rep is counted when knees rise
above the hips.
Pull Ups/Chin Over Bar PU– The athlete must start each rep with arms fully extended
and feet off the ground. Any style of pull-up is permitted as long as the requirements are
met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style
grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
Ring Rows-Feet must start directly under rings with your body in a straight line and feet
planted on the ground. Rep begins when arms are fully extended and ends when rings
touch chest.
Bar muscle ups– The athlete must begin with or pass through a hang below the bar, with
arms fully extended and feet off the ground. No portion of the foot may rise above the
lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully
locked out in the support position above the bar, with shoulders over or slightly in front of
the bar. The athlete must pass through some portion of a dip before locking out over the
bar.
WORKOUT 3
“HYROXY-CUT”
Complete for Time:
RX
400M RUN (together)
100 Wall Balls 20/14
400M RUN (together)
1,000/800M Row
400M RUN (together
100’ Overhead Walking Lunge 50/35
400M RUN
18Min Cap
Scaled/Teens
200 M RUN
100 WB 14/10
200M RUN
1,000/800M Row
200M RUN
100’ Weighted Lunges 35/25
200 M RUN
18Min Cap
Foundations
200 M RUN
100 WB 6lb
200M RUN
750 M ROW
200M RUN
100’ Lunges (no weight)
200 M RUN
18Min Cap
Workout standards:
Run must be completed together! Both partners must be back in from the run prior to
starting the next movement.
Wall Balls- At the start of each rep, the ball must be in the support position in front of the
athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the
set is allowed but not required as long as the ball starts on the ground. The rep is
credited when the center of the ball hits the target clearly ABOVE the specified height. If
the ball hits low or does not hit the wall, the rep will not count.
Row- The monitor on the rower must be set to zero at the beginning of the row.
Overhead Walking Lunges- Dumbbell must be locked out overhead. If the dumbbell
comes down at any point during the lunge, athlete will need to go back to prior mark and
start over. For lunges, the knee must be in contact with the ground for the rep to count.
Weighted Lunges- athlete can hold dumbbell in any position they would like during the
lunge. The knee must make contact with the ground for the rep to count.
FLOATER
“RUBBER MEETS ROAD”
20 Sandbag/Dball Toss over tire followed by 10 alternating tire flips
4 MIN TIME CAP
RX Sandbag 80/50
Scaled Dball 50/30
Foundations- Dball 20- No tire flips
Workout standards:
Partners will start on the same side of tire.
One partner throws ball/bag at a time- Throw the bag/ball however you’d like.
After toss, both partners must touch the ground before stepping over the tire.
Both feet must be on tire before stepping off.
Tire flips begin immediately following tosses and tire is flipped back and forth between
partners.