Workout
I test della gara
Autentico CrossFit per 5 prove basate su elementi di pesistica e ginnastica
I carichi e i movimenti programmati per i workout sono già calibrati per ogni livello di abilità e valgono per tutti gli Age Group presenti all'interno della stessa divisione. Le uniche variazioni previste riguardano gli atleti Over 55, quando necessarie. Nessuna scalatura è ammessa durante la competizione. Prima di ogni batteria, un rappresentate dei giudici terrà un rapido briefing sul flow della prova.
Tutti i dettagli sui workout sono disponibili in questa pagina alcune settimane prima dell'evento. Provali in anticipo e assicurati di leggere e comprendere gli standard di movimento: saranno applicati rigorosamente dai giudici durante la competizione.
Rx
Workout 1-2
AMRAP 3 min:
Shoulder to Overhead, 80/55Kg
Score 1 = Total reps
Rest 1 min
For time, 3 rounds of:
50 Double Under
15 Toes to bar
10 Front Squat, 80/55Kg
Time cap = 9 min
Score 2 = Time
Workout 3
For time:
20 Chest to Bar
7+7m Sb Bear-hug Carry + 5 Sb Clean, 70/45Kg
20 Dual Db Box Step up, 22.5/15Kg - 60/50cm
7+7m Sb Bear-hug Carry + 5 Sb Clean, 70/45Kg
20 Dual Db Devil Press, 22.5/15Kg
7+7m Sb Bear-hug Carry + 5 Sb Clean, 70/45Kg
20 Strict Handstand Push up
Time cap = 10 min
Score 3 = Time
Workout 4-5
For time:
9 Bar Muscle up
7+7m Overhead Walking Lunges, 60/45Kg
7 Bar Muscle up
7+7m Overhead Walking Lunges, 60/45Kg
5 Bar Muscle up
7+7m Overhead Walking Lunges, 60/45Kg
3 Bar Muscle up
Variation: Age 55+ Front Rack Walking Lunges
Score 4 = Time
Then, in the remaining time:
1 Rope Climb
3, 5, 7... Snatch Ladder, 60/45Kg
Total time cap = 13 min
Score 5 = Snatch reps
Intermediate
Workout 1-2-3
AMRAP 3 min:
Shoulder to Overhead, 60/45Kg
Score 1 = Total reps
Rest 1 min
AMRAP 6 min:
Unbroken Hang Clean, 60/45Kg
at each break perform 6 Bar-facing Burpee
Score 2 = Clean reps
Rest 1 min
For time, 3 rounds of:
50 Double Under
15 Toes to bar
10 Front Squat, 60/45Kg
Time cap = 9 min
Score 3 = Time
Workout 4-5
For time:
20 Pull up
7+7m Sb Bear-hug Carry, 45/30Kg
20 Single Db Box Step up, 22.5/15Kg - 60/50cm
7+7m Sb Bear-hug Carry, 45/30Kg
20 Single Db Devil Press, 22.5/15Kg
7+7m Sb Bear-hug Carry, 45/30Kg
20 Handstand Push up
Score 4 = Time
Then, in the remaining time:
1 Shuttle run, 7+7m
1,2,3... Sb Clean Ladder, 45/30Kg
Total time cap = 10 min
Score 5 = Clean reps
Beginner
Workout 1-2-3
AMRAP 3 min:
Shoulder to Overhead, 50/35Kg
Score 1 = Total reps
Rest 1 min
AMRAP 6 min:
Unbroken Hang Clean, 50/35Kg
at each break perform 6 Bar-facing Burpee
Score 2 = Clean reps
Rest 1 min
For time, 3 rounds of:
50 Single Under
15 Hanging Knee Raise
10 Front Squat, 50/35Kg
Time cap = 9 min
Score 3 = Time
Workout 4-5
For time:
20 Wall Ball, 9/6Kg
7+7m Sb Bear-hug Carry, 30/20Kg
20 Dual Db Box Step up, 15/10Kg - 60/50cm
7+7m Sb Bear-hug Carry, 30/20Kg
20 Dual Db Devil Press, 15/10Kg
7+7m Sb Bear-hug Carry, 30/20Kg
20 Hand-release Push up
Score 4 = Time
Then, in the remaining time:
1 Shuttle run, 7+7m
1,2,3... Sb Clean Ladder, 30/20Kg
Total time cap = 10 min
Score 5 = Clean reps
Intermediate
Workout 1-2
For time:
40* Pull up
7+7m** Sb Bear-hug Carry, 45/30Kg
40* Single Db Box Step up, 22.5/15Kg - 60/50cm
7+7m** Sb Bear-hug Carry, 45/30Kg
40* Single Db Devil Press, 22.5/15Kg
7+7m** Sb Bear-hug Carry, 45/30Kg
40* Handstand Push up
* switching athlete as needed
** athlete who completed the last set
Score 1 = Time
Then, in the remaining time:
1 Shuttle run, 7+7m
1,2,3... Sb Clean Ladder, 45/30Kg
switching athlete after each round
Total time cap = 13 min
Score 2 = Clean reps
Workout 3-4-5
AMRAP 6 min:
Shoulder to Overhead, 60/45Kg
switching athlete every minute
Score 3 = Total reps
Rest 1 min
AMRAP 9 min:
Unbroken Hang Clean, 60/45Kg
at each break perform 6 Bar-facing Burpee
switching athlete after each break
Score 4 = Clean reps
Directly into
For time, 5 rounds of:
50 Double Under
15 Toes to bar
10 Front Squat, 60/45Kg
switching athlete after each round
Time cap = 15 min
Score 5 = Time
Beginner
Workout 1-2
For time:
40* Wall Ball, 9/6Kg
7+7m** Sb Bear-hug Carry, 30/20Kg
40* Dual Db Box Step up, 15/10Kg - 60/50cm
7+7m** Sb Bear-hug Carry, 30/20Kg
40* Dual Db Devil Press, 15/10Kg
7+7m** Sb Bear-hug Carry, 30/20Kg
40* Hand-release Push up
* switching athlete as needed
** athlete who completed the last set
Score 1 = Time
Then, in the remaining time:
1 Shuttle run, 7+7m
1,2,3... Sb Clean Ladder, 30/20Kg
switching athlete after each round
Total time cap = 13 min
Score 2 = Clean reps
Workout 3-4-5
AMRAP 6 min:
Shoulder to Overhead, 50/35Kg
switching athlete every minute
Score 3 = Total reps
Rest 1 min
AMRAP 9 min:
Unbroken Hang Clean, 50/35Kg
at each break perform 6 Bar-facing Burpee
switching athlete after each break
Score 4 = Clean reps
Directly into
For time, 5 rounds of:
50 Single Under
15 Hanging Knee Raise
10 Front Squat, 50/35Kg
switching athlete after each round
Time cap = 15 min
Score 5 = Time
Scarica gli standard
Requisiti Workout
