Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
3: Metcon (No Measure)
Warm up with the following:
As many rounds as neeced:
5 OHS 45, 65, 95# (move up in weight)
5 hanging scapular depressions
2 Strict pullups
3-5 Chest to bar pullups
Conditioning
4: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
5: CrossFit Games Open 15.2 Scaled (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
6: CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)
Masters 55+
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups*
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 65# / 45#
12 Chin-Over-Bar Pull-ups*
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 65# / 45#
14 Chin-Over-Bar Pull-ups*
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
*Masters Women 55+ jumping chest-to-bar pull-ups
7: CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)
Masters Scaled 55+
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 45# / 35#
6 Jumping Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 45# / 35#
8 Jumping Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 45# / 35#
10 Jumping Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
8: CrossFit Games Open 15.2 Teens (AMRAP – Reps)
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 65# / 45#
12 Chin-Over-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 65# / 45#
14 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
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