Hell's Kitchen

25 SA DB Devil’s Press (50/35)

5 Rope Climbs 

50 T2B

50 SA DB Thrusters

5 Rope Climbs 

25 SA DB Devil’s Press (50/35)

(Chipper style, rotate at will) 


Master’s:

20 SA DB Devil’s Press (40/25)

3 Rope Climbs 

40 T2B

40 SA DB Thrusters

3 Rope Climbs 

20 SA DB Devil’s Press (40/25)


Scaled:

20 SA DB Devil’s Press (40/25)

9 Ground Pulls

40 Hanging Knee Raises

40 SA DB Thrusters (40/25)

9 Ground Pulls

20 SA DB Devil’s Press (40/25)

Churn & Burn

100/80 Cal Row

- Then...

Partner #1 Completes 6-5-4-3-2-1-2-3-4-5-6 cleans

Partner #1 tags Partner #2

Partner #2 Completes 6-5-4-3-2-1-2-3-4-5-6 cleans


Details:

At 3-2-1 go, partners will begin working together to complete the prescribed 100/80 Calories on the rower. Partners can take turns on the Rower at will, but must complete all calories before beginning the Clean ladder.

Upon completing all required calories, Partner #1 will begin the Clean sequence at the Goal-line on the field. After completion of each set of cleans, the athlete will advance 10-yards to the next line to begin their next set of cleans. Partner #1 will complete the full sequence of ALL sets of cleans before tagging Partner #2 to begin the clean sequence.

Barbells must be carried in the front rack position to each successive line.

Cleans may be full squat or power clean.

Barbell Weights will be as follows:

Rx: 155/105

Masters: 135/85

Scaled: 115/75

To better visualize the clean progression, both partners will perform each of the following:

6 reps - Goal-line

5 reps - 10 yd line

4 reps - 20 yd line

3 reps - 30 yd line

2 reps - 40 yd line

1 rep - 50 yd line

2 reps - 40 yd line

3 reps - 30 yd line

4 reps - 20 yd line

5 reps - 10 yd line

6 reps - Goal-line

Partner #1 Completes 6-5-4-3-2-1-2-3-4-5-6 cleans

Partner #1 tags Partner #2

Partner #2 Completes 6-5-4-3-2-1-2-3-4-5-6 cleans

Your team's time ends after the second partner has completed the final clean of the last set.

Time cap for this workout will be 18 minutes.

If a team is time-capped, they will receive a 1 second penalty for every clean not completed.

Old MacDonald

6 rounds for time:

30yd DBL KB Farmers Carry

12 DBL KB Deadlifts

8 Hay Bale Burpees

30yd DBL KB Farmers Carry


Rx: 70/53# KB

Masters: 53/35# KB

Scaled: 53/35# KB, 6 Hay Bale Burpees


Here's how this will go:
At 3,2,1 - GO, Partner 1 will Farmer’s Carry their (2) Kettlebells from the starting line 30yd’s to the Hay Bales. They will then perform 12 double KB deadlifts, set the KB’s down and perform 8 Hay Bale Burpees (see event page for video demonstration), and then complete a Farmer’s Carry back to the starting line. Partner 2 will then begin their 1st round. The team will continue alternating rounds until all 6 rounds have been completed (3 by each partner).

Adult Recess

Rx:

75d Synchro Overhead Keg Lunge, 30/20#

Inflatable Super Slide

700m Schoolhouse Run

Inflatable Obstacle Course

75yd Synchro Overhead Keg Lunge, 30/20#


Master’s:

60yd Synchro Overhead Keg Lunge, 30/20#

Inflatable Super Slide

700m Schoolhouse Run

Inflatable Obstacle Course

60yd Synchro Overhead Keg Lunge, 30/20#


Scaled:

50yd Synchro Overhead Keg Lunge, 30/20#

Inflatable Super Slide

700m Schoolhouse Run

Inflatable Obstacle Course

50yd Synchro Overhead Keg Lunge, 30/20#


At 3,2,1 - GO both partners will perform synchronized lunges down the field, each carrying their own (lightweight) keg overhead (distances vary by division).

After completing the lunge, both partners will climb-up and slide down the large Inflatable Super Slide and begin the Schoolhouse run through the old school, down the hallways, up the stairs and back out and around to the field. (approximately 700m)

Once athletes are back to the field, both partners must traverse the 70’ long Inflatable Obstacle Course! After both partners return to their kegs, they will complete the final synchronized lunge back down the field to the finish line.

*Athletes cannot allow their keg totouch the ground at any time during the prescribed lunge distance or both partners will incur a 10 burpee penalty.

Rx: 30/20# Keg, 75yds
Master's: 30/20# Keg, 60yds
Scaled: 30/20# Keg, 50yds

Thu, October 21, 2021 8:57 AM - 8:00 PM Central Standard Time
Campus 805
2620 Clinton Ave W, Huntsville, Alabama, United States
Golden Ape CrossFit
Golden Ape CrossFit's Decatur affiliate is an inclusive community of fitness enthusiasts with 2 primary objectives:

1. To make fitness fun
2. Celebrate our members.

Absolute Nutrition
Absolute Nutrition is the premier nutritional supplement provider to the North Alabama fitness community with locations in Huntsville, Madison and Decatur.

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