IQF 24.2 //
BENCHMARK
RX
3 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time CAP: 20:00
INTERMEDIATE
3 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time CAP: 20:00
BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
20 lateral burpee box step-overs (12/20 in)
Time CAP: 20:00
IQF 24.1 //
BENCHMARK
RX
4 rounds for max reps:
1 minute of snatches (85/135 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (35/50 lb) (20/20 in)
1 minute of rest
INTERMEDIATE
4 rounds for max reps:
1 minute of snatches (75/115 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (20/35 lb) (20/20 in)
1 minute of rest
BEGINNER
4 rounds for max reps:
1 minute of snatches (35/45 lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (10/15 lb) (12/20 in)
1 minute of rest
RX
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
INTERMEDIATE
AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
BEGINNER
AMRAP 20:
200-m run
30 KB swings (18/26 lb)
200-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
SKILL WORK
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
RX
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
INTERMEDIATE
3 rounds for time with a partner:
24 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
BEGINNER
3 rounds for time with a partner:
24 hanging knee raises
8 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.
RX
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
INTERMEDIATE
5 rounds for time with a partner:
400-m run
20 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.
BEGINNER
5 rounds for time with a partner:
200-m run
20 air squats
– Run together and break up the squats as needed.
RX
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
INTERMEDIATE
3 rounds for time:
21 power cleans (75/115 lb)
400-m run
Plank hold for as much of run time as possible
BEGINNER
3 rounds for time:
12 power cleans (35/45 lb)
200-m run
Plank hold for as much of run time as possible
SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
RX
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)
INTERMEDIATE
AMRAP 10:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (18/26 lb)
BEGINNER
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/15 lb)
SKILL WORK
Pre-workout:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.
RX
5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
INTERMEDIATE
5 x 2:30 rounds:
10 overhead squats (55/75 lb)
20 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
BEGINNER
5 x 2:30 rounds:
10 overhead squats (35/45 lb)
10 lateral hops over bar
Max-calories any machine in the remaining time.
RX
3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)
INTERMEDIATE
3 rounds for time:
30 sit-ups
30 deadlifts (65/95 lb)
BEGINNER
3 rounds for time:
15 sit-ups
15 deadlifts (55/75 lb)
SKILL WORK
Post-workout:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions
RX
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
INTERMEDIATE
Same as Rx’d
BEGINNER
From 0:00-10:00:
For time:
800-m run
10:00-20:00:
Build to a 5-rep-max bench press.
RX
For load:
10-10-10-10-10
Back squat
RX
Same as Rx’d
BEGINNER
For load:
6-6-6-6-6
Back squat
HERO WOD / “Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
On Saturday, 04 April 2009, our dear friend and City of Pittsburgh Police Officer, Paul Sciullo, was shot and killed while answering a domestic disturbance call.
Each year, on this day we remember him with love and respect.
First written the day after his death, this is our CrossFit Pittsburgh Hero WOD, originally titled, “Badge Number 4179”
RX
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups
INTERMEDIATE
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
1-2-3-4… etc.
Handstand push-ups
BEGINNER
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12/12 in)
DB shoulder presses
SKILL WORK
Post-workout:
For completion:
50 KB shoulder presses
– Use the same load for all 50 reps.
SKILL WORK
Pre-workout:
On a 10:00 clock:
3 unbroken clean and jerks
– Build to a heavy set.
RX
5 rounds for time:
200-m run
6 clean and jerks (125/185 lb)
INTERMEDIATE
5 rounds for time:
200-m run
6 clean and jerks (105/155 lb)
BEGINNER
5 rounds for time:
200-m run
6 clean and jerks (55/75 lb)
BARBARA //
BENCHMARK
RX
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
INTERMEDIATE
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.
BEGINNER
3-5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.
STRICT ELIZABETH //
BENCHMARK
RX
For time:
21-15-9
Squat cleans (95/135 lb)
Strict ring dips
INTERMEDIATE
For time:
21-15-9
Squat cleans (65/95 lb)
Jumping ring dips
BEGINNER
For time:
15-12-9
Hang squat cleans (35/45 lb)
Foot-assisted ring dips
SKILL WORK
Post-workout
On a 8:00 clock:
Build to a heavy 1-rep squat clean
RX
For time:
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
50 alternating DB snatches (35/50 lb)
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
INTERMEDIATE
For time:
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
50 alternating DB snatches (20/35 lb)
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
BEGINNER
For time:
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
40 alternating DB snatches (10/15 lb)
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
HEAVY DAY
RX
Every 2:00 for 10 rounds:
1 snatch
INTERMEDIATE
Same as RX’d
BEGINNER
Every 2:00 for 10 rounds:
2 snatches
PARTNER
RX
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.
INTERMEDIATE
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (12 ft)
– One partner works at a time.
BEGINNER
With a partner, complete as many rounds as possible in 16:00 of:
12 burpees
4 pull-to-stands
– One partner works at a time.
SKILL WORK
Post-workout
Accumulate:
20 weighted pull-ups