Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups

CrossFit Basics

110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

B. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

EMOM 15 min,
LEVEL I:
- 1 hand release burpee.
- 2 Deadlift (30/20 kgs).
- 4 Box Jumps (20").

LEVEL II:
- 2 hand release burpee.
- 4 Deadlift (60/45 kgs).
- 8 Box Jumps (24"/20").

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Superkids:

7 min AMRAP

15 toes to bar
10 wall ball deadlifts
5 wall ball

3 Rounds For Time:
6 Front Squat @70% 1RM
18 V Sit-ups
38 Alternating Jumping Lunges

50 reps of your own bodyweight on the bar

/0% of 1RM Front Squat
4 Rounds , 1min30s rest after every round
7 F Squats + 13 B Squats

• For Time:
BB Shoulder to Overhead (40/30Kg) 21 reps Double Unders 63 reps
BB Shoulder to Overhead 18 reps
Double Unders 54 reps
BB Shoulder to Overhead 15 reps
Double Unders 45 reps
BB Shoulder to Overhead 12 reps
Double Unders 36 reps
BB Shoulder to Overhead 9 reps
Double Unders 27 reps
BB Shoulder to Overhead 6 reps
Double Unders 18 reps
BB Shoulder to Overhead 3 reps
Double Unders 9 reps
11 Min Timecap

REST DAY / OPEN GYM