 CrossFit (Performance & Fitness)
“Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: DB Thrusters (45/33 lb) KB Swings (24/16 kg) Wall Ball (20/14 lb) Box Jumps (24″/20″) Scoring: A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
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 CrossFit (Performance)
A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Tempo Push-Ups x Max Reps @ 1111 Rest 60 seconds B. Four sets for max reps of: 45 seconds of DB Burpees (35/25 lbs) (hands remain at sides during jump) 15 seconds of Rest 45 seconds of Toes to Bar 15 seconds of Rest CrossFit (Fitness) A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Tempo Push-Ups x Max Reps @ 1111 Rest 60 seconds B. Four sets for max reps of: 45 seconds of DB Burpees (hands remain at sides during jump) 15 seconds of Rest 45 seconds of V-Ups 15 seconds of Rest  CrossFit (Performance)
A. Six sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are FULL cleans) B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 6 Hang Squat Cleans (135/95 lbs) 12 Box Jumps (24″/20″) CrossFit (Fitness) A. Four sets of: Front Squat x 5-6 reps @ 30X1 Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds Hollow Rocks x 30-45 seconds Rest 60 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Dumbbell Thrusters 12 Alternating Reverse Lunges with DB Farmer’s Carry  CrossFit (Performance & Fitness)
Four sets for max reps of: 2 Minutes of Hang Snatch (95/65) Rest 30 seconds 1 Minute of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 30 seconds 2 Minutes of Rowing (for calories) Rest 3 minutes  CrossFit (Performance)
A. Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes B. “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. CrossFit Light (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest 60 seconds Plank from Elbows x 45-60 seconds Rest 60 seconds B. Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Burpees 6 Air Squats 9 Kettlebell Swings Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.  CrossFit (Performance)
A. Four sets of: Shoulder Press x 4-6 reps @ 2111 Rest 90 seconds Weighted Pull-Up x 4-6 reps @ 21X0 Rest 90 seconds B. Three rounds for time of: 500 Meter Row 20 Shoulder to Overhead (115/75 lbs) CrossFit (Fitness) A. Four sets of: Shoulder Press x 6-8 reps @ 2111 Rest 45 seconds Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0 Rest 45 seconds Hollow Rocks x 30 seconds Rest 45 seconds B. Three rounds for time of: 500 Meter Row 15 Dumbbell Push Presses  CrossFit (Performance)
In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlifts (225/155 lbs) 14 Chest-to-Bar Pull-Ups 400 Meter Run Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on…. CrossFit Light (Fitness) In teams of two, alternate tasks to complete 5 sets each of: 21 Kettlebell Swings 7 Strict Pull-Ups 400 Meter Run Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on….  CrossFit (Performance)
A. Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds Strict Handstand Push-Ups x Max Reps -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Sit-Ups CrossFit Light (Fitness) A. Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds Strict Handstand Push-Ups x Max Reps -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds Rest 3 minutes B. “Annie” Rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders Sit-Ups  CrossFit (Performance)
For time: 50 Thrusters (20/15 kg barbell) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-Ups 10 Man-Makers (55/35 lb DBs) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Thrusters CrossFit Light (Fitness) For time: 10 Strict Pull-Ups 20 Burpees 30 Kettlebell Swings (heavy) 40 V-Ups 50 Dumbbell Thrusters 40 V-Ups 30 Kettlebell Swings 20 Burpees 10 Strict Pull-Ups  CrossFit (Performance)
A. Five or Six sets of: Bench Press @ 20X1 tempo Rest 3 minutes between sets above 85% of 1-RM (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight B. Against a 3-minute running clock, perform the following: Run 400 Meters Max reps of American KB Swing Rest 3 minutes between sets, and complete a total of 3 sets for max reps. Please note Reps achieved in each set. CrossFit Light (Fitness) A. Four sets of: Bench Press x 6-8 reps @ 20X1 Rest 45 seconds Romanian Deadlift x 6-8 reps @ 3010 Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. Against a 3-minute running clock, perform the following: Run 400 Meters Max Repsof American KB Swing Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note reps achieved in each set. |
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