Individual or Partner Workouts

1) For time:

• 1000 m Run
• 50 Thrusters @ 15/20kg
• 30 Pull-Ups

rest 3-5 mins max then complete

2) For time:

• 100 Double-unders or 40 Burpees
• 50 Handstand Push-Ups
• 40 Toes-to-bar
• 30 Power Snatch @ 25/40kg
• 100m Walking Lunge with 15/25kg plate (anyway)

Strength

• Snatch – 15min to find 1RM
• Squat – 3-3-3-3-3
• Strict Chin Ups 3-3-3

CrossFit

3 Rounds each for time

• 250m Row
• 10 Bear Complex @ 25/35kg

2-3 minute rest between each round.

Score is slowest and fastest time of all 3 rounds combined.

Options

Strength/Level 1 – 2 Rounds only

Strength

• Clean and Jerk – 15 min to find 1RM
• Bench Press – work to a 5RM

CrossFit

For Time:

• 200m Run
• 50 Double Unders
• 10 Ab Mat Sit-Ups
• 40 Double Unders
• 20 Ab Mat Sit-Ups
• 200 m Run 
• 30 Double Unders
• 30 Ab Mat Sit-Ups
• 200 m Run 
• 20 Double Unders
• 40 Ab Mat Sit-Ups
• 10 Double Unders
• 50 Ab Mat Sit-Ups
• 200 m Run

Strength

Rest Day

CrossFit

12min AMCAP/AMRAP of:

• 2min AMCAP Row (Calories)

then (no rest)
8 min AMRAP of:

• 20 Overhead Weighted Lunges @ 10/20kg
• 15 Box Jumps @ 20/24″
• 10 Push Ups

then (no rest)

• 2min AMCAP Row (Calories)

Score is total cal/reps for the whole workout.

Strength

• Power Snatch – 2 reps OMEM for 10 mins
• Deadlift – work to 5RM

CrossFit

For time:

• 1600 m Run
• 30 Pull Ups
• 50 Burpees
• 800 m Run
• 20 Pull Ups
• 35 Burpees
• 400 m Run
• 10 Pull Ups
• 20 Burpees

Options

Strength and Level 1 -400m Runs and 15/10min max

Strength

• 3 Cleans – OMEM for 5 mins
• 1 Clean – OMEM for 5 mins
• Squat – 3-3-3-3
• Press – 3-3-3-3

CrossFit

Death By Thruster

With a continuously running clock perform:

• 2 Thruster @ 30/45 kg in the first 1 min,
• 4 Thrusters @ 30/45 kg in the second 1 min
• 6 Thrusters @ 30/45 kg in the third 1 min
• …etc

Continuing this for as long as you are able. Once finished on the start of the next minute you go into (no rest):

Death By Ball Slam

With a continuously running clock perform:

• 2 Ball Slam @ 6/9 kg in the first 1 min,
• 4 Ball Slams @ 6/9 kg in the second 1 min
• 6 Ball Slams @ 6/9 kg in the third 1 min
• …etc

Continuing this for as long as you are able.

Options

Strength/Level 1 – Choose ONE only

Partner Regional Teaser

Workouts are to be performed in pairs. One person working at a time.

1) For time: (Time Cap 6 mins)

• 50 Burpees
• 25 Muscle Ups

Rest 3 mins

2) For time: (Time Cap 25mins)

• 100 Wall balls @ 6/9kg
• 100 Pull-Ups/ Jumping Pull Ups (no bands)
• 100 Pistol Squats, alternating
• 100 One-Arm KB Ground to Overhead @ 16/24kg

Rest 3 mins

3) 21-15-9 reps (Time Cap 10mins)

• Partner Deadlift @ 60/100kg
• Box Jumps @ 20/24″

Note: In all events one person working/one resting at all times apart from “partner deadlifts”