Today is day one of the European Regionals! Representing Landstuhl CrossFit are Aaron, Abby, Cristina, JB, Jenny, Ray, Rob, and Tia. Check out all the action on the CrossFit Games website!
DWOD: “Every 30 seconds”
For 10 minutes, do the following once every 30 seconds:
1 Power snatch (65-75% of 1 RM)
1 Ball Slam (40/25#)
SWOD: 2X20 weighted GHD situps
SWOD: 3X5 bench press
DWOD: 5 RFT:
20 Overhead walking lunges (45/25)
10 90 degree rotational box jumps (1 right + 1 left = 1 rep) onto 20” box
10 strict pull-ups
45 sec rest between rounds
***Face the box. Jump and rotate to the right 90 degrees, landing on the box. STEP down and repeat, to the left. Make sure you START AND LAND in a good athletic position. Don’t rush this drill; rush the other exercises.
1X400m sprint (approx. 2 minutes rest)
4x200m sprint (~2 minutes rest)
4X50m sprint (~60 sec. rest)
All-out efforts. Your speed should get faster each time the distance drops. Run the 50s like someone just stole your wallet.
SWOD: 1X5 deadlift, 3x max rep supine ring rows
DWOD: “Quarter Gone Bad”
5 rounds for total reps of:
15 sec thrusters (135/85)
45 sec rest
15 sec weighted pull-ups (50#)
45 sec rest
15 sec burpees
45 sec rest
SWOD: 3X5 Squat
DWOD: Four cone drill. Do it 4 times (2 right starts & 2 left starts)
…then…
5 RFT of
1 Press @ 90% 1 RM
1 strict pull up
1 Press @ 90% 1 RM
3 strict pull ups
1 Press @ 90% 1 RM
5 strict pull ups
***description of the 4 Cone Drill is here.
SWOD: 5X3 Power clean, 3X max rep strict Chinups (supine grip)
DWOD: 10x 25 yard Zercher Walk, go as heavy and as fast as possible. Rest a minute between reps. Post loads to the board.
SWOD: 3X5 Squat, 3X5 Bench Press
DWOD: 2 rounds of max rep HSPU (90 sec rest)
then 3 rounds of:
max rep front squat (155/95)
bear crawl 20 meters
***No time component for this workout. The goal is max reps. Post your total.
After a very thorough warmup:
2 x 40 meter sprints
4 x 30 meter sprints
10 x 10 meter flying starts.
***A 10m flying start is actually a 20m run where you take 10 meters to accelerate to full speed and then sprint 10 more meters.
***30 sec rest after each sprint.
Skill work: Skin the cat
DWOD: 5 rounds for time:
7 Deadlifts (315/185)
21 double unders
SWOD: 2X20 GHD situps after the DWOD
SWOD: 3X5 Squat, 3X5 Press
DWOD: 12 min AMRAP of
4 clapping pullups
6 clapping pushups
8 standing broad jumps (minimum 6/4.5 feet per jump)
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