Strength

Power Snatch (1X2)

On the 1:30 x 5 Sets:

1 Hang Power Snatch

*Sets: 50-55-60-60-60% 1RM Snatch*

Hold onto the bar for all 4 reps before putting the weight down

Coming from the hang, the bar will stay above the knee for all 4 movements

Metcon

Thumb War (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Assault Bike Calories/ Row

1 Minute Rest
Choose a relatively light weight here that you could cycle for 25+ reps unbroken when fresh

Skill

Handstand Practice (1x feet walked )

With a 10:00 Running Clock…

Practice Sets:

21 Banded Good Mornings

25-50′ Handstand Walk
Score is longest walk attained in feet

SUBSTITUTIONS

Handstand Walk

1 Minute of Practice

1 Minute of Handstand Weight Shifting: Video

1 Minute of Box Shoulder Taps: Video

Metcon

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Barbell-Facing Burpees

Should take 12-18 minutes

Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh, within workout each round in <3 sets.

CrossFit Preferred – CrossFit

Grey Level Test (Time)

For Time:

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups
Push up from knees ok for Female

Pull up with bands ok

To pass:

Male 5:15

Female 6:30

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

CrossFit Preferred – CrossFit

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them -JFK

Always Remembered (Time)

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs (15′)

11 Bear Complexes (115/80)

2977 Meter Row “Cash-Out”

Teammates alternate through the total work as they see fit.

If we are modifying the rope climbs, we can do so by volume, or by changing to 27 (3-1) CTB

Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack).

In this complex, stand up the power clean fully before starting the squat. Finish the both squats in full (stand to extension) before moving into the push jerk. Today we are to complete each movement in full before moving onto the next, as opposed to blending the movements together (such as a squat clean).
“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City

The 2001 meter row represents the year.

The 4 rounds represents the four planes.

The 9 Rope Climbs represents the month.

The 11 Bear Complexes represent the day.

The 2977 meter row represents the lives lost.

Metcon

Road Trip (Time)

5 Rounds:

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders
Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh

Within the workout, this should be a weight that you can complete with 1 break max

This workout should take somewhere between 15-20 minutes to complete

Strict Gymnastics AMRAP 6 (AMRAP – Reps)

AMRAP 6:

1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

…

Continue to add (1) rep to each movement until the cap is reached

Strength

Overhead Squat (3X1; 3X1)

Tempo Overhead Squat

Tempo: 5 Seconds Down, 2 Seconds Pause

3 Sets of 1

Sets: 50-55-60%

Pausing Overhead Squat

Pause: 2 Seconds in Bottom

3 Sets of 1

Sets: 65-70-75%

Metcon

Mess (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike/ Row
Looking for a weight in “Hot Mess” that you could complete the 25 overhead squats unbroken when fresh

Within the workout, you should be able to complete these with 2 breaks maximum

If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less