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

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#-

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

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

Strength

Push Press (10 RM)

Metcon

Little Dipper (Time)

21-15-9:

Push Jerks (135/95)

Lateral Barbell Burpees

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-

Strength

Back Squat (Waves)

Set 1: 6 Reps @ 70%

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)

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

2 Guys, 1 Girl: 70 Calories

Spartan SGX WOD

Emblems (Time)

For Time:

1 Mile Run

200m Kettlebell Farmer’s Carry (2 × 53#/35#)

400m Sandbag Run (75#/50#)

200m Bucket Carry (60+#/45+#)

1 Mile Run

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