A. 20:00 E202
10,9,8,7,6,5,4,3,2,1
Power Snatch + OHS @ 60% of best snatch
B. 12:00 AMRAP
5 Shoulder to OVHD @ 115/75
10 DL @ 115/75
15 Wall Balls @ 20/14
Extra Credit
10:00 EMOM
2 Jump to Bottom of Ring Dip
or
10:00 EM0M
Ring Dip Negative x1x10
*Lower to the bottom for :03, stay in the bottom for :02 you do not have to press out of the bottom position
“I surround myself with positive, productive people of good will and decency.” –Ted Nugent
**Two person teams**
A. Build to Heavy Single in the Snatch
B. 4 Rounds
15 Snatches @ 115/75
10 CTB Pull-ups
*Athlete’s alternate each round, both athletes will complete all 4 rounds
**Extra Credit**
Spend 10:00 Making attempts at a Muscle-up
or
Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM
The Prep starts Monday!
Join Us!
A. 16:00 EMOM
Min 1 – 2-4 Strict CTB Pull-ups
Min 2 – 10 Laterals Lunge / leg
Min 3 – :50 M Double KB OVHD Carry
Min 4 – 5 Toes to KB
B. Team 400 Cal Row
2 person teams
rotate every 50 cals
TOMORROW starts The Fittest Games! We want to wish our folks the very best of luck as they go out to compete this weekend. Austin Coover, Isaiah Rosario, and Matt Milldrum will be competing as Individuals and Team CrossFit Austin will have Stacey Magnesio, Leigh LeGare, Josh Harris, and Tim Garland. Go get ’em guys!
Below is the schedule for Friday and Saturday. Let’s get out there and show them some love!
Friday
AM
8:00 – 8:20 /Team CFA / Pad 2, Gym Dense
8:20 – 8:50 /Austin Coover/ Pad 3, OHS Ladder
10:00 – 10:20 /Team CFA/ Pad 1, Cardio Density
10:50 – 11:00 /Isaiah Rosario/ Pad 2, Gym Dense
PM
12:05 – 12:15 PM /Matt Milldrum/ Pad 2. Gym Density
12:30 – 1:10 PM /Team CFA / Pad 3, OHS
1:03 – 1:33 PM /Austin Coover/ Pad 1, Cardio Density
2:20 – 2:30 PM /Matt Milldrum/ Pad 3, OHS
3:30 – 3:40 PM /Austin Coover/ Pad 2, Gym Density
3:40 – 4:10 PM /Isaiah Rosario/ Pad 3, OHS
Saturday
AM
8:50 – 9:10 /Isaiah Rosario/ Pad 1, Double Fugly
9:17 – 9:25 /Austin Coover/ Pad 2, Kong 2.0
10:30 – 10:50 /Matt Milldrum/ Pad 1, Double Fugly
11:20 – 11:40 /Team CFA/ Pad 2, Fattly Gymnasty
PM
12:53 – 1:01 PM /Isaiah Rosario Pad 2, Kong 2.0
1:48 – 2:06 PM /Matt Milldrum/ Pad 2, Kong 2.0
2:30 – 5:00 PM /All/ Finals
A. 5 Rounds for Time
400 M Run
15 Wall Balls @ 20/14 lbs
15 Double Unders
*20:00 Time Cap
*Time recorded
B. Coach’s / class’s choice gymnastics skill practice
Tomorrow & Saturday!! Go out and support our folks competing in The Fittest Games!
{Spectator Tickets}
A. 18:00 EM0M
Min 1: 3 Front Squats @ 80%
Min 2: Max time CTB Hold (no longer than :60)
Min 3: Rest
B. 18:00 EM0M
Min 1: 3 Snatch DL @ 95-105% of Snatch
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest
C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)
Extra Credit
9:00 E3O3
Toe Nail Muscle-up Transitions x5x3
or
2:00 of Max Kip Static Dips (on boxes)
*Good clean reps come off the boxes before you hit failure
“The soul should always stand ajar, ready to welcome the ecstatic experience.” –Emily Dickinson
A. 4:00 EMOM
Hip + Hang + Full Clean x1+1+1×4
4:00 EMOM
Hang + Full Clean x1+1+1×4
10:00 E202
Clean x1x5 build to a challenging weight
B. 8:00 AMRAP
7 CTB Pull-ups
15 Burpees
*reps recorded
rest until clock hits 12:00
6:00 AMRAP
5 Hand Release Push-ups
10 Shoulder to Overhead @ 115/75
30 Double Unders
*reps recorded
“A good head and a good heart are always a formidable combination.” –Nelson Mandela
A. 20:00 E404
TnG Snatches x10x5 by feel
*During Rest accumulate 20 Kip TTB in sets of 2-3
B. 10:00 AMRAP
15 Box Jumps or Step-ups @ 24/20
25 Air Squats
50 Double Unders
*reps recorded
Extra Credit
10:00 EMOM
2 Jump into Bottom of Ring Dip
A. Test 5
Team 14.5
21-18-15-12-9-6-3
Thruster @ 95 / 65
Bar Facing Burpees
*two person teams
*Time recorded
Teammate 1 completes the round of 21
then
Teammate 2 completes the round of 21
then
Teammate 1 completes the round of 18
then
Teammate 2 completes the round of 18
etc… until all reps are completed