CrossFit Sanitas – Competitor
Warm-up
3 Rounds for Quality
200m Run
8 SA DB Glute Bridge Bench Press (each side)
10 DB Curl to Press
6-8 Strict Pull-Ups + 8 Kip Swings
8 BB RDLs
8 BB OHS
Skill
Tire Flips
Competitor
Turkey Challenge Bar Complex (Time)
For time:
10 deadlifts
9 cleans
8 snatches
27 Toes to bar (Pro – 10/9/8 PU, C2B, BMU)
Open/40+/17-18 – 95/65 lb., Pro – 155/105 lb.
And then,
8 deadlifts
7 cleans
6 snatches
21 Pull ups (Pro – 8/7/6 PU, C2B, BMU)
Open/40+/17-18 – 115/75 lb., Pro – 185 lb.
And then,
6 deadlifts
5 cleans
4 snatches
15 Chest to bar (Pro – 6/5/4 PU, C2B, BMU)
Open/40+/17-18 – 135/95 lb., Pro – 205 lb.
***Open/40+/17-18 only***
And then,
4 deadlifts
3 cleans
2 snatches
9 Bar muscle ups
155/95 lb.
12-minute cap
Comp Team WOD
Turkey Challenge Team Bar Complex (Time)
MF 1 complete the following in synchro, then tag MF2 to complete:
10 Deadlifts
9 Cleans
8 Snatches
(Open – 95/65 lb., Pro – 135/95 lb.)
Then,
Open – 54 Sync Toes to bar
Pro – 54 Sync Pull ups
MF 1 complete the following in synchro, then tag MF2 to complete:
8 Deadlifts
7 Cleans
6 Snatches
(Open – 115/75 lb., Pro – 155/105 lb.)
Then,
Open – 42 Sync Pull ups
Pro – 42 Sync Chest to bar
MF 1 complete the follow in synchro, then tag MF2 to complete:
6 Deadlifts
5 Cleans
4 Snatches
(Open – 135/85 lb., Pro – 185/125 lb.)
Then,
Open – 30 Sync Chest to bar
Pro – 30 Sync Bar muscle up
15 minute cap
Strength
Bench Press (Take 10min to Find a quick heavy and then… )
Bench Press (Max Reps at 185/125 (Pro), 155/105 (open))
Team Pro: Pro weights: 95 lb, 115 lb, 135 lb., 155 lb.
Team Open: Open weights: 75 lb., 95 lb., 115 lb., 135 lb.
Accessory
3 Sets
:30sec Tuck L-Sit
:30sec Max GHD Sit-Ups
10-12 Supine Grip Bent Rows
10-12 DB Lateral Shoulder Raises
