Filthy Fifty:
– 50 Box Jumps (24″/20″)
– 50 Jumping Pullups
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 Back Extensions
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders
“Christy”
21-15-9:
– 400m Run
– KB Swings
– Pullups
– Box Jumps
CrossFit Regional Workout 11.3
21-15-9:
– Deadlift (315/205)
– Box Jump (30″/24″)
Three Rounds
1a. 20 Box Jump (24″/20″)
1b. Calf Stretch (1 minute each)
Three Rounds
2a. 20 GHD Situp
2b. Couch Stretch (1 minute each)
Two Rounds
3a. Max Strict Pullup
3b. 5 KB Press (each arm)
3c. 5 KB Row (each arm)
3c. Max Pushup
3d. 5-way Shoulder Stretches (30 seconds each stretch)
Two Rounds
4a. 30 Hip Extension
4b. Glute/Ham Stretch on Box
Finisher:
10 Minutes of Foam Rolling
Deadlift
2-2-2-2-2-2
Four Rounds
– 30 seconds of Burpees
– 30 seconds of Box Jumps
– 60 seconds of Rest
Four Rounds
1a. 6 Skin the Cat
Four Rounds
2a. 6 Hang Power Cleans
2b. 6 High Box Jumps
Four Rounds
3a. 6 Clean and Press (right)
3b. 6 Clean and Press (left)
3c. 150′ Farmers Walk
Skin the Cat
For Time:
– 40 Wall Ball
– 20 Box Jump
– 30 Wall Ball
– 15 Box Jump
– 20 Wall Ball
– 10 Box Jump
– 10 Wall Ball
– 5 Box Jump
Fight Gone Bad
Three Rounds of 1 Minute Each:
– Wall Ball (20#/14#)
– SDHP (75#/55#)
– Box Jump(20″)
– Push Press (75#/55#)
– Rower (calories)
– Rest
Four Rounds 60/30 (work/rest)
– Box Jumps
– Slam Balls
– Rower
Five Rounds
1a. 10 Zercher Squats
1b. 10 30″ Box Jumps
Three Rounds
2a. 10 KB Step Ups (each)
2b. 20 Double KB Cleans
Three Rounds
3a. 20 Hip Extensions
3b. 20 Twisted Situps