2015-04-11 Saturday

April 10th, 2015

FTX CrossFit – Saturday

It is time for the Warm Weather Decathlon. A hybrid from the old decathlons with some new changes added. We are starting anew on this excellent day of measurements. There will be no exact rest protocol as it would be too hard to stick to. But no one should take more than 75:00 counting their warm-up to finish the whole Decathlon.


Metcon (Distance)

Broad Jump, 3 attempts

Metcon (Time)

40 Yard Dash, 3 attempts, record your best.
(put the decimal in the notes section)

Metcon (Time)

Shuttle Block Run
5 – 10 – 15 – 20 -25 yards
You get 1 attempt
(put decimal in the notes)

Metcon (Distance)

SB Shot Put, 15/10#
3 attempts, record your best
Mark where it falls, not rolls.

Metcon (Distance)

Weaver obstacle for time, 1 attempt
– Add :05 for every touch of the ground.
– Must stay parallel to the bars.

Metcon (Distance)

Softball Throw, for distance
3 attempts, record your best

Metcon (Time)

Driveway Sled Drag, 50 yards
Rx+ 200/135#
Rx 135/95#
(Count the sled weight which is 20#)
(put decimal in the notes)

Metcon (AMRAP – Reps)

1:00 of Tire Flip
Rx+ Huge Tire
Rx Large -Thick Tire
Keep flipping it 1-way. Turn it around if you run out of space.

Metcon (Weight)

Snatch, 1RM (Power or Squat)
3 attempts, record your best

Helen (Time)

3 Rounds for time of:

  • 400m Run
  • 21 Kettlebell Swings, 53# / 35#
  • 12 Pull-ups