Crossfit Games

9, 7, 5, 3, 5, 7, 9 reps
Muscle Ups
Snatch 45kg

30:00 secs

5K

29:00

Arnie

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

*scale to 50pound db

complete in 50:17 secs

7 Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

59:49 secs

OPERATION: MAN DOWN

FULL MISSION PROFILE

Situation:

While on a FID (foreign internal defense) mission to train Afghani military in patrol tactics, your squad was contacted by a group of armed insurgents, wounding one of the Afghani soldiers. You were able to eliminate the initial threat, but more insurgents are on their way. The wounded man has a life threatening gunshot wound to the leg, and while your medic has stabilized him for transport, he must get advanced medical care immediately if he is to live.

Objective:

Transport wounded teammate to medical aid station approximately 5 kilometers (3 miles) in 30 minutes or less. Repel any enemy attacks along the way as quickly and efficiently as possible.

FMP WORKOUT

Note – This workout is intended to be performed with a partner.

4 Rounds of:

* Man 1 Carry Man 2 – 200 Meters
* Both do 25 Push Ups
* Man 2 Carry Man 1 – 200 Meters
* Both do 25 Push Ups

4 Rounds of:

* Man 1 Carry Man 2 – 200 Meters
* Both do 25 Sit Ups
* Man 2 Carry Man 1 – 200 Meters
* Both do 25 Sit Ups

4 Rounds of:

* Man 1 Carry Man 2 – 200 Meters
* Both do 25 Squats
* Man 2 Carry Man 1 – 200 Meters
* Both do 25 Squats

You have 30 minutes to get the wounded soldier to the aid station. Don’t waste time.

*did half the rep and fail time 48:20

Just 10 Rounds

10 rounds of:
10 bench press @ 60kg
10 Squats @ 60kg

35:13 secs

Heavy Duty

4 round:
400m forward run
50 squats
400m backward run
50 push ups

*wear a 10 kg vest

59:27 secs

EL Diablo

6 Rounds for time:
600m Run
6 Clean 40kg
6 Deadlift
6 Burpee
6 Thruster
6 Push Press
6 Squats

47:43 secs

Clash of the Spartan

Ten rounds for time of:
10 Ground to Overhead @ 40kg
25 Double Unders
5 Pull Ups
10 Push Ups
15 Squats

35:00 secs

Crossfit Schwartz

5 Rounds:
10 Front Squat @ 60kg
20 Pull Ups
10 OHS @ 40kg
20 Ring Dips

43:00 secs

One of The houndrard

100 Over Head Squats @ 40kg

*Penalty 200m Run if Put Down BB

31:38 secs

Pushmore 300!

*For time of:*
15 Double KB Clean & Jerk @ 24kg/16kg
30 Pull Ups
30 Burpees
15 Deadlifts @ 100kg/60kg
30 HSPU
30 KB Swings @ 32kg/20kg
15/10 Muscle Ups
30 Walking Lunges with 25kg/15kg Overhead
30 Box Jumps @ 24"/20"
15 Man Makers @ 35lbs/20lbs
30 Toes-to-Bar
30 Double Unders

41:00secs

Athletic Skill Levels

Hips-> deadlift: 2 x bodyweight

Push-> military press: 3/4 x bodyweight
handstand push up: 10

Pull-> clean: 1 1/4 x bodyweight -FAIL(70kg)

Core-> hanging straight leg raise: 20

Work-> sandbag carry: 1 mile with
1/2 x bodyweight
800 meter run: 2:50 minutes -FAIL(3:10)

Speed-> 500 meter row:men 1:32

Chose LV4 and FAIL will improve in those area

Crossfit Total

Squat-1 ->112.5kg
Press-1 ->60kg
Deadlift-1 ->155kg

How does the CrossFit total work?

The CrossFit Total is a strength test that involves the squat, press and deadlift, the three most effective lifts in existence for developing and testing functional strength.

The Total is performed like a strength meet, so there will be specific rules for it:-
1. Lifts will be performed in the following order - Squat, Press, Deadlift

2. Each lifter will have three attempts at each lift. The best single attempt for each of the three lifts are added together for the CrossFit Total.

3. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

4. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

Here are some basic precautions that need to be followed for safety:
1. Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2. Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.

3. Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts.

For those of you coming for the CrossFit Total, please read the following article from the CrossFit Journal by Mark Rippetoe:-

The CrossFit Total

You will find specific information the criteria for each of the lifts and also how to build to a 1RM effort.