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Level Testing

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CrossFit Preferred – CrossFit

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

Red Level Test (3 Rounds for time)

Red Level Test

3 Parts to the Red Level Test. You must pass each part in order to move on.

Part 1

2 Mile Run + 50 Pullups in under 20 minutes – Men

2 Mile Run + 25 Pullups in under 25 minutes – Women

Part 2 – Must complete in under 12 minutes

10 Clean & Jerks at Body Weight (Men)

10 Clean & Jerks at 3/4th Body Weight (Women)

Plus

10 Overhead Squats at 3/4th Body Weight (Men)

10 Overhead Squats at 1/2 Body Weight (Women)

Part 3

50 Burpees in under 4 minutes (Men and Women)

Black Level Test (3 Rounds for reps)

Part 1.

Row 2K 7:15/8:15

Part 2. Require 80 reps total

A. Chest to Bar

B. HSPU (1 abmat female)

C. Deadlift 315/155

D. Squat Clean & Jerk 155/95

E. Muscle-Up

Part 3.

3 mile ruck run 80/40 sandbag 45/50min

In Paris

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CrossFit Preferred – Spartan SGX

Spartan Strength

Bucket Carry (Time)

For Time:

400m Bucket Carry

-Rx: 60+#/45+#-
Old Standard: Keep Off Shoulders

Spartan SGX WOD

In Paris (4 Rounds for reps)

20:00 EMOM

0:40 Work / 0:20 Rest Per Station

Round 1:

9/6 Calorie Assault Bike

Max Jump Squats

Round 2:

9 Dumbbell Deadlifts

7 Dumbbell Cleans

5 Dumbbell Front Squats

Max Dumbbell Shoulder-to-Overheads

Round 3:

9/6 Calorie Row

Max Burpees Over Rower

Round 4:

Max Sandbag Over-the-Shoulder Cleans

-Dumbbell Rx: 2 × 50#/35#-

-Sandbag Rx: 75#/50#-

Low Tide

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CrossFit Preferred – CrossFit

Metcon (No Measure)

Gymnastics Practice

0:00 – 5:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

5:00-10:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

10:00 – 15:00

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows
SUBSTITUTIONS

Wall Facing Handstand Hold

Reduce Time

Strict Ring Muscle-ups

Reduce to 1 Rep

Banded Strict Ring Muscle-ups

Strict Chest to Bar Pull-ups

Strict Chin Over Bar Pull-ups

Banded Strict Chest to Bar Pull-ups

Handstand Walk

Reduce Distance

30 Seconds of Handstand Walk Practice Practice

20 Seconds Handstand Weight Shifting

20 Seconds Box Shoulder Taps Video

Double Unders

Reduce Reps

30 Seconds of Double Under Practice

40 Single Unders

L-Sit on Rings

Reduce Time

Hanging L-Sit (From Pull-up Bar)

Low Tide (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders

Evil Twins

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CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Evil Twins (Time)

5 Rounds for Time:

200m Run

10 Sandbag Thrusters

10 Sandbag-Facing Burpees

0:30 Wall Sit

-Sandbag Rx: 75#/50#-

Spartan Finisher

Spartan Grip Finisher (AMRAP – Reps)

3 Rounds:

0:30 Max Dead Hang Shoulder/Hip Taps

50m Farmer’s Carry (2 × 53#/35#)

-1:30 Rest Between Rounds-

-Rx+: Dead Hang from Rings-

Workout of the Day – Monday December 2nd, 2019 “Flinstones”

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Strength

Back Squat (Waves)

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

Based off 5RM from 11/25

Metcon

Flinstones (Time)

2 Rounds:

50 Wallballs (20/14)

40/30 Cal Bike/Row or 800M Run

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)

Workout of the Day – Saturday November 30th, 2019 “Iron Lotus Team”

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Metcon

Iron Lotus Team (Time)

Teams of 3

For Time (30 Minute Cap):

800 Meter Team Wreck Bag Run (50/35)

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

800 Meter Team Wreck Bag Run (50/35)
ROW

Mixed Team Calories:

2 Girls, 1 Guy: 65 Calories

2 Guys, 1 Girl: 70 Calories

Workout of the Day – Friday November 29th, 2019 “Steam Roller”

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Strength

Front Squat (9X1)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

Strength

Deadlift (7X1)

7 Sets of 1

Tempo Deadlift:

5 Seconds Up

5 Seconds Down

Sets 1-4: 45-50-55-60%

Sets 5-7: Build to a Moderately Heavy Single

Metcon

Steam Roller (Time)

“Steam Roller”

For Time:

25/20 Cal Bike or 30/21 Row, 15 Chest to Bar Pull-Ups, 2 Deadlifts

25/20 Cal Bike or 30/21 Row, 15 Chest to Bar Pull-Ups, 4 Deadlifts

25/20 Cal Bike or 30/21 Row, 15 Chest to Bar Pull-Ups, 6 Deadlifts

25/20 Cal Bike or 30/21 Row, 15 Chest to Bar Pull-Ups, 8 Deadlifts

25/20 Cal Bike or 30/21 Row, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell: 315/225