CrossFit Prototype , Integrated Martial Arts – CrossFit
Mop the deck (Weight)
5 minute max calorie row.
-Teams will row for 5 minutes breaking up the row between both partners. Teams will switch off however they want, but each team member must row at least 1 time.
2 minute rest
7 minutes to establish heavy complex for each team member:
Hang clean (full or power)
Touch and go clean (full or power)
*One partner works at a time, one bar for each team. Hang clean and touch and go clean can be full or power clean.
Grip it and Rip it! (AMRAP – Rounds and Reps)
9 min AMRAP format
70 Toes to Bar buy in. These can be broken up anyway you like between both partners
6 Ground to Overhead 115/75
6 Burpees over the bar
Partners have to complete full rounds before switching. One person works at a time.
Score is rounds plus reps.
9 minutes AMRAP format
70 Ab Mat Sit-up buy in
6 Ground to Overhead (95/55)
6 Burpee Over the Bar
Partners have to complete full rounds before switching. One person works at a time. Score is rounds + reps
Chipmunks (AMRAP – Reps)
15 minute AMRAP
Treat this like a chipper, if you finish in the time allowed start over from the beginning. Score is total reps.
200 Double unders
80 Pull ups, partner hangs from the bar
60 Box jump overs 24,20-no step up allowed
40 Ring dips, partner holds at top (support hold)
20 Dead lifts each – only one bar (225,155)
*400 reps per cycle
250 Single unders
80 American KB swings, partner holds top of deadlift with barbell (165, 115)
60 Box jump over 24,20 (can step up over box)
40 Push-ups (chest to ab mat), partner holds top of push up
20 Deadlifts EACH (40 total) (165,115) *athlete 1 must finish 20 DL before athlete 2 can start their 20 DL’s
**470 reps per cycle
FINAL WOD TBA
*Top 3 Rx Men and Women compete