CrossFit® Strength in Depth 2020

6km Run

This is a 2 times, 3000m loop.

For Time:

30 clean and jerks 62.5/42.5kg

30 ring muscle ups

30 snatches 62.5/42.5kg

The athlete begins on the start mat. At the sound of the timer clock, the athlete may begin the workout by progressing down their lane to the barbell.

The athlete completes thirty clean and jerks; advancing the bar forward one lane increment after every ten repetitions. Upon completing the clean and jerks, the athlete progresses back along their lane to the rig.

At the rig, the athlete completes thirty ring muscle ups. Upon completing the ring muscle ups, the athlete progresses along their lane in order to return to the barbell.

The athlete completes thirty snatches; advancing the bar forward one lane increment after every ten repetitions. Upon completing the snatches, the athlete steps over their bar to advance to the finish mat where time is called and the score recorded.

On water row time trial

Further Details TBC

For Time:
100 wall ball shots 9/7kg
75 toes to bar
75 assault bike calories (females 50 cals)
75 double dumbbell shoulder to overhead 2x 22.5/15kg
100ft walking single arm overhead lunge 1 x30/22.5kg

The athlete begins on the start mat. At the sound of the timer clock, the athlete may begin the workout by progressing down their lane to the position of the medicine ball.

The athlete completes one hundred wall ball shots. Upon completing the wall ball shots, the athlete positions themselves under the pull up bar, adjacent to the wall ball target, for the toes to bar.

The athlete completes seventy-five toes to bar repetitions. Upon completing the toes to bar, the athlete progresses to mount the assault bike.

The athlete completes seventy five (fifty for females) calories on the assault bike. Upon completing the calories, the athlete advances to the dumbbells positioned on their assigned lane.

Two dumbbells are positioned at the half way line of the lane; marked with a red dashed line. The athlete completes seventy five dumbbell shoulder to overhead repetitions with a dumbbell in each hand. The athlete advances one lane increment after every fifteen repetitions. When these are complete, the two dumbbells are positioned out of play across the end of the lane where they will find a single heavier dumbbell.

The heavier dumbbell is driven overhead and lunged the full length of the lane in 2m (6ft) intervals before turning around and lunging the dumbbell to the centre of the lane to complete the one hundred foot distance.

Upon crossing the centre line, the dumbbell is placed down and the athlete advances to the finish mat where time is called and the score recorded.

For Time:
30 double unders
10 cleans 100k/70kg
30 double unders
8 cleans 110/75kg
30 double unders
6 cleans 120/80kg
30 double unders
4 cleans 130/85kg
30 double unders
2 cleans 140/92.5kg

The athlete begins on the start mat. At the sound of the timer clock, the athlete may begin the workout by progressing down their lane to enter the first marked increment on the floor.

The athlete's ropes will be positioned in the first lane increment and the barbell in the second half of the lane. The athlete advances the barbell one full increment after each completed set of cleans, loading the bar as directed, and returns to the first increment for the double unders each round. (Athletes will be responsible for loading their own bars and providing their own ropes).

Upon completion of the final two cleans, the athlete steps over their bar to advance to the finish mat where time is called and the score recorded.

4 rounds for time:
3 rope climbs
12m handstand walk
3 rope climbs
12m handstand walk
20m yoke carry 250/160kg

The athlete begins on the start mat. At the sound of the timer clock, the athlete may begin the workout by advancing to the rope on the rig.

The athlete completes three rope climbs before advancing to the lane for the handstand walk.

The handstand walk is not required to be unbroken and is divided into two metre (6ft) increments for scoring. The athlete completes the handstand walk before returning to the rig for a set of rope climbs and another handstand walk. After this second set, the athlete picks up the yoke and walks it 20m towards the rig.

The rope climb and handstand walk pattern is maintained for a further three rounds. On the second yoke carry, the yoke is returned 20m back towards its original position. The yoke is walked to the rig on the third carry; and back to the yoke's original position on the fourth and final carry. When the athlete completes the final yoke carry, they advance to the finish mat where time is called and the score recorded.

For time:
21 ski kcals
15 bar facing burpees
9 overhead squats 100/65kg

The athlete begins on the start mat. At the sound of the timer clock, the athlete may begin the workout by progressing down their lane to the ski ergometer sited on the red dashed half way line.

Upon completion of twenty-one calories on the erg, the athlete advances to the barbell and drops chest and thighs to the floor to begin the first bar facing burpee.

Upon completion of fifteen bar facing burpees, the athlete lifts the bar to begin nine overhead squats with the bar advancing every three repetitions.

Upon completion of the final overhead squat, the athlete steps over the bar to advance to the finish mat where time is called and the score recorded.

3km Run

For time:
21-15-9
double dumbbell thrusters 22.5/15kg x2 (55-59 & 60+ 15/9kg)
pull-ups *

Notes: Athletes will advance the dumbbells after completing each set of pull ups. *Athletes may scale to jumping pull ups. If an athletes decides to scale, they will be awarded the time cap + their total time/score.

5 rounds for time:
20 wall ball (9/6kg)
15 toes to bar *
10 assault bike calories

Notes: *Athletes may scale to knee raises and a 6/4kg medicine ball.  If an athlete decides to scale, they will be awarded the time cap + their total times/score.

1RM hang snatch

For time:
42  kcal ski
30 down ups
18 double kettle bell front squats 2x24/16kg (55-59 & 60+ 1x KB goblet squat 24/16kg)

6 rounds for time:
3 rope climbs (55-59 & 60+ 1 rope climb)
10m handstand walk* (55-59 & 60+ bear crawl)
20m sand ball carry 70/50kg (55-59 & 60+ males 50kg/ females 20kg)

Notes: *Athletes may scale to bear crawls. If an athletes decides to scale, they will be awarded the time cap + their total time/score.

8 rounds for time:
5 clean and jerk 60/40kg (55-59 & 60+ 50/30kg)
20 double unders