CrossFit Workout

WOD #1 – 25 min

6 rd – Snatch

70% x 3 (2)

75% x 3 (4)

 

5 rd – 3 Position Clean

65% x 3 (2)

70% x 3 (3)

WOD #2 – 10 min

AMRAP – 10 min

Hang Power Snatch x 7

Overhead Squat x 7

Burpee over Bar x 7

 

Skill:

Double-Unders

 

Accessory:

4 rd

Dumbbell Floor Press x 10

Competition Workout

WOD 1

6 rd – Snatch

70% x 3 (2)

75% x 3 (4)

 

5 rd – 3 Position Clean

65% x 3 (2)

70% x 3 (3)

 

5 rd – Back Squat

70% x 8,8,6,6,5

 

5 rd – Snatch Pull

90% x 6 

 

WOD #2 – For Time

AMRAP – 10 min

Hang Power Snatch x 7

Overhead Squat x 7

Burpee over Bar x 7

 

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

Dumbbell Floor Press x 10

CrossFit Workout

WOD #1 – 25 min

6 rd – 3 Position Cleans

70% x 3 (2)

75% x 3 (4)

WOD #2 – 17 min

“Fight Gone Bad”

Wall-Ball (20#/10’) (14#/9’) Reps

Sumo deadlift high-pull (75/55) Reps

Box Jump (20”) Reps

Push Press (75/45) Reps

Row, Calories

**3 rds, 5 minutes per round, Rest 1 min

** Post total reps to board

Skill:

Double-Unders

Accessory:

Bench Press x 10,8,6,4,2

Competition Workout

WOD 1

6 rd – 3 Position Cleans

70% x 3 (2)

75% x 3 (4)

 

5 rd – Rack Jerks

70% x 3 (2)

75% x 3 (3)

 

5 rd – Clean Pulls

90% x 5 (2)

95% x 5 (2) 

WOD #2 – For Time

“Fight Gone Bad”

Wall-Ball (20#/10’) (14#/9’) Reps

Sumo deadlift high-pull (75/45) Reps

Box Jump (20”) Reps

Push Press (75/45) Reps

Row, Calories

**3 rds, 5 minutes per round, Rest 1 min

** Post total reps to board

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

Skill:

Double-Unders

Accessory:

Bench Press x 10,8,6,4,2

Hey MASTERS!

We want to thank all of the MASTERS competitors in this year MASTERS TOUR SC-Pride competition!  You guys were AWESOME!  We also want to thank the following sponsors for your support of this years MASTERS TOUR SC-Pride.

Pepsi of Greenville

Atlas Wraps

RokFit

Biofreeze

LIVESORE

In addition we want to thank CrossFit Potentia and CrossFit Greer for their support in lending us equipment for our event!  These are two AWESOME gyms.

Last but not least we want to thank our volunteers!  Without them, this competition would not have been possible.  Their commitment of time and effort was tremendous.

This was our 3rd year of hosting this competition and it has gotten better with each year.  We are constantly looking for areas in the competition where we can improve to make the competition even better next year.  Thank you! for your participation and we look forward to seeing everyone again at The MASTERS TOUR SC-Pride 2018!

 

CrossFit Workout

WOD #1 – 25 min

6 rd – Snatch

75% x 2

80% x 2

85% x 1,1

88% x 1

85% x 1

 

5 rd – Front Squat

75% x 5,5

80% x 5,5,5

WOD #2 – For Time

Reps:  30, 20, 10

Toes 2 Bar

Push Press (115/80)

Alternating Jump Lunge

 

Skill:

Double-Unders

 

Accessory:

Barbell Curl x 15 (4)

Competition Workout

WOD 1

6 rd – Snatch

75% x 2

80% x 2

85% x 1,1

88% x 1

85% x 1

 

6 rd – Clean & Jerk

75% x 2

80% x 2

85% x 1,1

85% x 1

80% x 1

 

5 rd – Front Squat

75% x 5 (2)

80% x 5 (3)

 

5 rd – Snatch Shrug

115% x 6 (5)

 

WOD #2 – For Time

Reps:  30, 20, 10

Toes 2 Bar

Push Press (115/80)

Alternating Jump Lunge

 

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

Barbell Curl x 15 (4)

 

CrossFit Workout

WOD #1 – 15 min

6 rd – Snatch

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1

 

6 rd – Clean & Jerk

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1

WOD #2 – AMRAP – 12 min

200m run

Toes 2 Bar x 12

200m run

Thruster x 12 (95/65)

200m run

Pull-up x 12

Alternating Jumping Lunge x max reps

 

Skill:

Double-Unders

 

Accessory:

Bench Press x 10,8,6,4,2

Competition Workout

WOD 1

6 rd – Snatch

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1

 

6 rd – Clean & Jerk

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1

 

5 rd – Front Squat

70% x 8 (2)

75% x 7 (2)

75% x 6

 

5 rd – Snatch Shrug

115% x 8 (5)

 

WOD #2 – 12 min Cap

200m run

Toes 2 Bar x 12

200m run

Thruster x 12 (95/65)

200m run

Pull-up x 12

Alternating Jumping Lunge x max reps

 

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

4 rd

Upright Row x 15

CrossFit Workout

WOD #1 – 15 min

6 rd – Snatch

70% x 3 (2)

75% x 3 (4)

WOD #2 – 10 min

5 rd – (30 sec on/30 sec off)

Burpee Box Jump

Toes 2 Bar

 

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

Bench Press x 10,8,6,4,2

 

Competition Workout

WOD 1

3 Snatch

70% x 3 (2)

75% x 3 (4)

 

3 Position Clean

65% x 3 (2)

70% x 3 (3)

 

Back Squat

70% x 8,8,6,6,5

 

Snatch Pull

90% x 6 (5) 

 

WOD #2 – 10 min Cap

5 rd – (30 sec on/30 sec off)

Burpee Box Jump

Toes 2 Bar

 

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

Bench Press x 10,8,6,4,2

 

WOD #1 – Partner WOD – For Time

Goblet Squat x 100 (55/35)/Thruster x 100 (45/35)

Alternating stationary lunges (Med Ball) x 100 (20/14)/Stationary Air Squat

Wallball x 100 (20/14) (10’/9’)

Assisted single leg squat x 100 (35 Kettlebell (2)/20 Dumbbell (2))

Box Step-up x 100 (24/20)

Row x 2000m

**Stations with two movements, athletes work at the same time on opposite movements to complete reps and switch at a time or rep count of their choosing.

WOD #2 – 2 ½ Min

1 min – Chest 2 Bar x max reps

30 second rest

2 min – Handstand Hold x 1 min

CrossFit Workout

WOD #1 – 15 min

5 rd – 3 Position Clean

70% x 3 (2)

75% x 3 (2)

WOD #2 – 15 min Cap

3 rd

Row x 400m

Kettlebell Snatch x 21

Pull-up x 12

 

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

 

Skill:  Double-Unders

 

Accessory:  (Break-up as necessary)

Push-up x 100

Alternating Dumbbell Curls x 100

Competition Workout

WOD 1

3 Position Cleans

70% x 3 (2)

75% x 3 (4)

 

Rack Jerks

70% x 3 (2)

75% x 3 (3)

 

Clean Pulls

90% x 5 (2)

95% x 5 (3)

 

WOD #2 – 15 min Cap

3 rd

Row x 400m

Kettlebell Snatch x 21

Pull-up x 12

 

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

 

Skill:  Double-Unders

 

Accessory: (Break-up as necessary)

Push-up x 100

Alternating Dumbbell Curls x 100

 

WOD #1 – 20 min

5 rd – 3 Position Snatch

65% x 3 (2)

70% x 3 (3)

 

5 rd – Snatch Balance

70% x 3 (2)

75% x 3 (3)

 

5 rd – Back Squat

75% x 8,8,6,6,5

 

WOD #2 – For Time

Ascending Ladder by 3’s – 8 min Cap

Thruster x 3 (96/65)

Toes 2 Bar

Thrusters x 6 (95/65)

Toes 2 Bar

Thrusters x 9 (95/65)

Toes 2 Bar

Etc…

 

WOD #3 – 2 ½ minutes

1^st min – Chest 2 Bar x max reps

30 sec rest

2^nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

4 rds

Dumbbell Floor Press x 10

Pull-up x 10

Barbell Curl x 10

WOD #1 – 15 min Cap

6 rd – Clean & Jerk

70% x 2

75% x 2

80% x 1

85% x 1

80% x 1

85% x 1

 

5 rd – Front Squat

70% x 8 (2)

75% x 7 (2)

75% x 6

 

WOD #2 – For Time

Row x 30/20 Calories

2 rds of DT

Deadlift x 12 (135/75)

Hang Power Clean x 9

Push Jerk x 6

Row x 30/20 Calories

Deadlift x 12 (135/75)

Hang Power Clean x 9

Push Jerk x 6

Row x 30/20 Calories

Deadlift x 12 (135/75)

Hang Power Clean x 9

Push Jerk x 6

 

Skill:

Double-Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

(After each bench set)

Chest 2 bar x 5

Goblet Squat x 10 (55/35)