Axel Bar Workout - we have adjusted the weights!
Rx is 135/95 - Our axel bars weigh 25
So RX is axel bar plus 45/10 for men on each side, 35 for women on each side
Scaled/Teens RX is 95/65. Thats 35s for dudes, 15s and 5s for gals
Scaled Teen is a Barbell, 65/45
Teen RX will be with a barbell. (11/28)
The Pullup workout stays the same for all divisions
Med Ball Clean and Toss
Every rep of MBC and MBC plus toss will be a power clean, into a front squat. No scooping the ball!!!
Broad Jump Facing Burpee
No more Burpee Box Jumps and Over a box! Instead, it's a jump over 5 feet!!!
The burpee begins with the hands behind a 5 foot line. For the burpee, get up and down any way you choose. For your take off, your lead foot must be in contact with the line.
On landing, your foot must make contact with the line. If your trail foot lands short of the line, that constitutes a not rep. You will have to make another jump for the rep to count.
20 Bar MU
Scaled & Scaled Teen
30 Kettlebell Swings
Rest 4 minutes
40 WBS 40/25
20 MBC into a wall ball shot
TEEN RX 20/14
TEEN Scaled 12/10
185/115 Axle Bar
TeenRX - 115/75
Work can be split up anyway. Standards are based on CrossFit Games Standards.
"The Grateful Dead"
100 Burpee Box Jump Overs 24/20
RX Pullups, Chest to Bar Pullups, Bar Muscle Ups Wall Ball Shots 40/25, MedBall Cleans 40/25, MedBall Clean into a WallBall Shot 40/25, Deadlifts 185/115, Cleans 185/115, Shoulder to Overhead 185/115
Teen RX Pullups, Chest to Bar Pullups, Bar Muscle Ups Wall Ball Shots 20/14, MedBall Cleans20/14, MedBall Clean into a WallBall Shot 20/14 Deadlifts 115/75, Cleans 115/75, Shoulder to Overhead 115/75
Scaled Kettlebell Swings35/26, Pullups, Burpees, Wall Ball Shots 20/14, MedBall Cleans20/14, MedBall Clean into a WallBall Shot 20/14, Deadlifts 115/75, Cleans 115/75, Shoulder to Overhead 115/75
Scaled Teen Kettlebell Swings35/26, Pullups, Burpees, Wall Ball Shots 12/10MedBall Cleans 12/10, MedBall Clean into a WallBall Shot 12/10, Deadlifts 75/55, Cleans 75/55, Shoulder to Overhead 75/55