The Good, The Hard & The Painful
Friday, November 13, 2009 at 12:00PM The Singlet:
From the ground to overhead anyhow - 1 RM.
10 min cap
The Couplet:
750 m Row
75 Thrusters (Men use 45 lbs, Ladies use 35 lbs)
For time
15 min cap
The Triplet (RTG Class only)
How many rounds can you do in 7 minutes of:
2 Muscle Ups
4 Handstand Push-ups
8 Pistols (total reps)
The Chipper (Rx/Scaled)
10 OHS (95/65)
20 Squat Cleans (95/65)
30 Push Press/Push Jerk (95/65)
40 Pull-ups
50 Wall Ball shots (20/14 to 10')
60 Double Unders
70 Sit-ups (Abmat, unanchored)
800 m Run
(30 min cap for Rx, Scaled will go first as one big group & we'll go till we finish!)
The Chipper (RTG)
5 Rope Climbs 15'
10 Squat Snatch (115/85)
20 Squat Cleans (115/85)
30 Push Press/Push Jerk (115/85)
40 Pull-ups (Chest-To-Bar)
50 Wall Ball Shots (20/14 to 10')
60 Double Unders
70 Sit-ups (Abmat, unanchored)
800 m Run
(30 min cap)
Specific information on movement standards, scoring system, choosing a class & prizes coming out next week.
Special thanks goes to Rogue Fitness for providing some very cool gear to the Winners!
Reader Comments (14)
Me like. Me like a lot.
Me like also.
Leo- RM? Rep Max?
Just seven days to figure out DUs !!!!
Molly - basically The Singlet is Clean & Jerk heavy single.
No problem.
I must breaaaaaaaaaaaaaaaak all of you....
Excellent programming Leo! Covers the critical time domains with a broad range of movements. Gonna be a very tough day...
Ken,
I doubt anyone expected anything but a suckfest out of Nov 21st :D
It should be fun. I think my personal favorite will be the Couplet for the sheer combination of simplicity, strategy, pacing & pain.
And I'm still laughing at the comments by "Mikko Salo" & "Ivan Drago".
That doublet is going to be interesting. Us long limbed guys are going to kill it on the row but be at a disadvantage on the thrusters for sure.
Can squat cleans be subbed with flutter kicks?
Dan - no. Flutter kicks are not functional enough. Now the mountain climbers....that's a different story!
So for the RX chipper is the weight set at (M/F) or men and women do the same weight but (rx/scaled)? Just doesn't seem fair if men and women do same weight but im down for whatever!
Lindsey, you are correct in your first statement, Leo has listed the loads in typical CrossFit fashion with it being mens' load/women's load. So men are using 95 lbs and women are using 65 lbs for the Rx chipper.
Will indeed is correct. Scaled group will just have a boat load of barbells outside of all loads & they'll use whatever they need!