CrossFit Team Series 2015 – Week 1 WODs
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CrossFit Team Series 2015 – Week 1
The 2015 CrossFit Team Series week 1 is on and there’s a lot of work to be done!
Things to know:
- Teams have 6 days to complete 4 events
- Scores must be turned in before 5pm PT on Monday, Sept. 14 (10am AEST Tuesday, Sept. 15)
- Team registration remains open until Sept. 14 (Sept 15 AEST)
- PurePharma will be raffling off $1,000 worth of gear and products to 3 amateur teams (you must enter to win @ PurePharma.com)
EVENT 1 – DOUBLE-UNDER/ROW/STEP-UP
Rx’d
For time:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box
Scaled
For time:
Females complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
Then, males complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
F – 20-inch box
M – 24-inch box
EVENT 2 – CLEAN AND JERK LADDER
Rx’d
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.
Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.
Scaled
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.
Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb.
EVENT 3 – MUSCLE-UP AND PARTNER DEADLIFT
Rx’d
42-30-18 reps for time of:
Muscle-ups with static deadlift hold
350-lb. partner deadlifts
Scaled
80-60-40 reps for time of:
Hand-release push-ups with static deadlift hold
270-lb. partner deadlifts
EVENT 4 – THRUSTER AND CHEST-TO-BAR
Rx’d
Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 chest-to-bar pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 chest-to-bar pull-ups
Etc., following the same pattern.
M – 95-lb. thrusters
F – 65-lb. thrusters
Scaled
Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 pull-ups
Etc., following the same pattern.
M – 65-lb. thrusters
F – 35-lb. thrusters
Be sure to check out these links below for the full standards and vids:
