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220522 - 2022 Semifinal Event 2

5/22/2022

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Workout of the day

3 attempts at max load of:

3 cleans / 2 front squats / 1 jerk

- This is a barbell complex 3 unbroken cleans should be followed immediately buy 3 front squats, and then without putting the bar down still, finish with a push or split jerk. Score is best successful lift. Spend plenty of time warming up and drilling these three movements, and the coordination between each. 

Workout at home

Practice this gymnastic complex

4 alternating single-leg candle-sticks roll ups /  3 handstand kick-ups / 2 handstand push-ups

For more of a challenge practice the handstand freestanding off a wall or scale by performing kick-up attempts and pike push-ups with feet on the floor. For assistance on the candle-stick, lay on an elevated surface and use both feet to stand to help the transition from laying to standing. 

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220521 - 2014 Regional Event 5

5/21/2022

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Workout of the day

10 rounds for time of:
1 legless rope climb, 14ft ascent
200ft run

Workout at home​

10 rounds for time of:
14 alternating back pack pull throughs, from plank
200ft run

Post scores and scales to comments. 
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220519

5/19/2022

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Workout of the day

5 rounds for time of;
15 sumo deadlift high pulls
15 thrusters

W: 65lb
​M: 95lb

Workout at home

5 rounds of:
15 back pack sumo deadlift high pulls
15 back pack thrusters

​Post scores and scale to comments.
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220518

5/18/2022

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Workout of the day

Push Jerk
​3-3-3-3-3 reps

Workout at home

Shoulder Press
10-10-10 reps

Push Press
10-10-10 reps

Push Jerk
10-10-10 reps

Spit Jerk
10-10-10 reps

Practice with two water jugs or dumbbells

Post scores and scales to comments.
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220517

5/17/2022

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Workout of the day

7 rounds for max distance of:
1-minute bike
​1-minute rest

Note the type of bike used. 

Workout at home

7 rounds for max distance of:
1-minute bike
1-minute rest

Use a phone app or other GPS map device/watch to keep track of distance. If you travel past the point where the 1-minute interval of work ends, travel back to that spot during the 1-minute of rest interval. If you do not have a bike, or a stationary bike of some kind that measures distance on the screen, sub for a row, ski, skate, or run.

Post scores and scales to comments. 
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220515

5/15/2022

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Workout of the day

For time:
500-meter row
20 parallette handstand push-ups
500-meter row
20 strict handstand push-ups
500-meter row
20 kipping handstand push-ups

Workout at home

500-meter run
20 deficit push-ups or deficit pike handstand push-ups
500-meter run
20 push-ups or pike handstand push-ups
500-meter run
20 elevated push-ups or push-ups

​Post scores and scales to comments.
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220514

5/14/2022

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Workout of the day

5 rounds for time of:
20 wall-ball shots
10 weight pull-ups, hold the medicine ball between the legs or feet

W: 14lb ball to 9ft target
M: 20lb ball to 10ft target

Workout at home

5 rounds of:
20 back pack thrusters
10 back pack transfers

-Laying face up, holding the back pack overhead, perform a V-up and pass the back pack to the feet. Lower the feet, holding the back pack and perform another V-up. Transfer the back pack from overhead to between the feet and back to overhead for one rep. This could also be called a V-up ball transfer or Sit-up ball transfer, but performed with a back pack at home if a medicine ball is not available. 

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220513

5/13/2022

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Workout of the day

Complete as many rounds as possible in 45-minutes of:
800-meter run
10 Deadlifts
800-meter run
50 sit-ups

W: 215lb
M: 315lb

The first part of this workout to notice is the duration of 45-minutes. This is a long time domain. Now take a look at the amount of running per round. That is 1-mile total. Consider your mile time and then add a few minutes to it. That how much time you have to work on the deadlifts and sit-ups. The third part of this workout is the deadlift. The deadlift is heavy but low to moderate reps if you can get a few rounds in. Scale this load to something you can do 10 unbroken reps when fresh and expect that after a 800-meter run that it will likely take 2-3 sets or even fast singles. A load that is not appropriate for this workout is a load so heavy that you have to wait a while after the run to start lifting, or the breaks between sets are long, almost to point of full recovery. Run a pace that allows you to grab and go. Use a load that doesn't leave you waiting to be fresh to lift. Sit-ups. Nice. These will be sneaky, running requires a lot of stabilization and unilateral work through the hip. The deadlift is similar but with both legs and hip extension focused. What the these exercises do not have, the sit-up will, and there is a moderate to large amount of them. 

Workout at home

45-minutes of:
400-meter run/walk
10 ground to overheads, with a backpack
400-meter run/walk
35 sit-ups

This version at home is reduced in volume per round as a scaled version of the original workout. Increase the reps of the sit-ups or distance of the runs to increase difficulty. Further scale this workout by reducing the working time to 35 or 20-minutes instead of 45.

​Post scores and scales to comments.
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220511

5/11/2022

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Workout of the day

Complete as many reps as possible in 12-minutes of: 
1 L-sit rope climb, 15ft ascent
3 overhead squats
1 L-sit rope climb, 15ft ascent
6 overhead squats
1 L-sit rope climb, 15ft ascent
9 overhead squats
ect. 

Add 3 overhead squats each round. Start seated in the L-sit position for the rope climbs. 

W: 75lb
M: 115lb

Workout at home

12-minutes of:
20-seconds L-sit hold
10 Left-arm back pack rows
3 overhead squats with a broom stick
20-seconds L-sit hold
10 Right-arm back pack rows
6 overhead squats with a broom stick
20-seconds L-sit hold
10 Left-arm back pack rows
9 overhead squats with a broom stick
ect.

Add 3 overhead squat each round. Alternate the single arm row every round. 

​Post scores and scales to comments. 
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220510

5/10/2022

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Workout of the day

Snatch
3-3-3-3-3 reps

Workout at home

Every minute on the minute for 12-minutes of:

5 burpees to a 12in target above reach

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220509 - Helen

5/9/2022

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Workout of the day

Option 1
Helen
3 rounds for time of:
400-meter run
21 kettlebell swings
12 pull-ups

W: 16kg
M: 24kg
Option 2
Light Helen
3 rounds of:
400-meter run
42 kettlebell swings
6 bar muscle-ups

W: 8kg
M: 16kg
Option 3
Heavy Helen
3 rounds of:
400-meter run
12 kettlebell swings
6 weighted pull-ups, kettlebell weight

W: 24kg
​M: 32kg

Workout at home

3 rounds of:
400-meter run/walk
21 backpack swings
21 bent over backpack rows

Post score, option, and scales to comments.
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220508 - Hope for Refugees

5/8/2022

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Workout of the day

3 rounds for max reps/calories of:
1-minute shuttle run, 8m (26 feet)
1-minute dumbbell snatches
1-minute bike
1-minute weighted box step-up, single dumbbell
1-minute strict burpee
1-minute rest

W: 35lb dumbbell, 20in box
​M: 50lb dumbbell, 24in box

Workout at home

3 rounds of:
1-minute shuttle run, 8m
1-minute backpack snatches
1-minute V-ups
1-minute step-ups, with the backpack
1-minute strict burpee
1-minute rest

Post scores and scales to comments.
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220506

5/6/2022

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Workout of the day

Clean and jerk
​3-3-3-3-3 reps

Workout at home

5 sets of:
3 burpee broad jumps for max distance

Rest as needed between attempts.

Post scores and scales to comments. 

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220505

5/5/2022

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Workout of the day

Complete as many rounds as possible in 15-minutes of:
12 hang squat cleans
15 ring dips

W: 95lb
​M: 135lb

Workout at home

15-minutes of:
12 back pack squat cleans (med-ball clean style)
15 chair dips

​Post scores and scales to comments. 
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220503

5/3/2022

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Workout of the day

5 rounds for time of:
1-minute row for calories
Turkish get-ups

Complete 40 reps total combined each movement per round. After the 1-minute row, perform the remaining reps as TGU's to finish the round. 

W: 35lb
​M: 50lb

Workout at home

5 rounds of:
18 15ft shuttle run/walk, down and back equals 1 rep
12 Turkish get-ups, use a backpack, water jug or other household object as needed. This exercise is technical and there is great benefit in performing the movement controlled without load, too.

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220502

5/2/2022

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Workout of the day

21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts

W: 125lb
​M: 185lb

Workout at home

21-18-15-12-9-6-3 reps of:
Tuck jumps
Sit-ups
Ground to overhead, with a heavy loaded back pack

Post scores and scales to comments. 
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220501

5/1/2022

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Workout of the day

Hang power snatch
​3-3-3-3-3 reps

Workout at home

With a broomstick

Overhead squat
10-8-6-4-6-8-10 reps

Sots press, scale this movement from a deep seated position if needed
8-6-4-2-4-6-8 reps

Hang power snatch

6-4-2-2-2-4-6 reps

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220429 - Manion

4/29/2022

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Workout of the day

7 rounds for time of:
400-meter run
29 back squats
​
W: 95lb
M: 135lb

Workout at home

7 rounds of:
400-meter ruck run, with a backpack
29 squats, wearing the backpack

This is a hero workout, really try to wear the backpack even if it is light. The volume is meant to be above normal and 29 squats per round does just that. Reduce the overall distance of each run and squat backpack-less if there is considerable breakdown of the movements. Check out this quick video from CrossFit for some insight on this workout and the real reason there is so many rounds and squats.

Post scores and scales to comments.
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220428

4/28/2022

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Workout of the day

For time
​10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bar
30 box jumps
10 wall walks

W: 20in box
M: 24in box

Workout at home

For time
10 wall walks
30 box jumps 
30 sit-ups
30 box jumps
30 laying leg raises
30 box jumps
10 wall walks

Use a step or sturdy stool for box jumps. Scale to step-ups if jumping is not an option. To increase the difficulty of the sit-up hold onto a loaded backpack at the chest. A backpack can also be used between the feet to increase the difficulty of the laying leg raises if needed. Scale the wall walks to a partial wall walk by going from the plank position, stepping the feet on the wall, and walking back down to a plank position. 

​Post scores and scales to comments.
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220427

4/27/2022

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Workout of the day

For time:
12-9-6 reps of
Deadlifts
​Bar Muscle-ups

W: 205lb
M: 315lb

Workout at home

For time:
​30-20-10 reps of
Deadlifts with two objects, use two backpack, grocery bags, soup cans, or dumbbells if available.
Bent over rows, with both objects
Push-ups, hands on objects if safely possible to create a deficit

Post scores and scales to comments. 

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220425

4/25/2022

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Workout of the day

Complete as many rounds as possible in 12-minutes of:
10 burpees
25 double-unders

Workout at home

12-minutes of:
10 burpees
25 jumping jacks

Post scores and scales to comments. 
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220424

4/24/2022

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Workout of the day

Overhead squat
5-5-3-3-3-1-1-1-1-1 reps

Then, For time:
2k row

Workout at home

Every minute on the minute for as long as possible
2 back pack goblet squat
Every minute add 2 reps. Continue for as long as possible. For example: 0:00-1:00 2 reps are completed, 1:01-2:00 4 reps are completed ect... 

Then, 10-minutes of:
Run for distance.

Post scores and scale to comments.

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220423

4/23/2022

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Workout of the day

2022 age-group quarterfinal workout 1

3 rounds for time of:
20 toes-to-bar
20 alternating dumbbell snatches

W: 50lb
M: 70lb

Workout at home

3 rounds of:
20 V-ups
30 ground to overheads, with a backpack

Post scores and scales to comments. 
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220421

4/21/2022

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Workout of the day

4 rounds for time of:
30 single-leg squats
15 sumo deadlift high pulls

W: 75lb 
M:115lb

Workout at home

4 rounds of:
30 single-leg squats
20 back pack sumo deadlift high pulls

Post scores and scales to comments. 
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220420

4/20/2022

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Workout of the day

Bench press
5-5-3-3-3-1-1-1-1-1 reps
Then,
 1-mile run

Workout at home

Push-ups
55 reps in AFSAP
Then,
1-mile run/jog/walk

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