CrossFit Athletic Group

For time:
30 Pull-ups
50 Kettlebell swings, 1.5 pood
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 95 pounds
30 Knees to elbows
35 Dips
21 Snatches, 95 pounds
75 Sit-ups

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For time:
25 Handstand push-ups
25 Overhead squats, 95 pounds
25 Pull-ups
25 Double unders
25 Pass-throughs
25 One legged squats
25 Muscle-ups

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Warmup

WOD

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

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Warmup

WOD

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

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Warmup

WOD

For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters

There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.

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Warmup

WOD

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20" / 16” box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 KB swings, 2 pood / 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35# / 25# DBs
25 Back extensions
30 Wall ball shots, 20# /14# ball
3 Rope climb ascents

Mel's notes: The hardest 3 rope climbs in CrossFit.  This workout, colloquially known as the Dirty Dozen, is a classic CrossFit chipper, similar to the Filthy Fifty, but with a few movements that are heavier and more technical.

The hardest and heaviest movements are back-end loaded, allowing athletes to move quickly through the first half of the workout.  The reason why the rope climbs at the end are so challenging (and surprisingly so) shows the beauty of the programming here.  The athlete’s grip will be shot from the pull-ups, knees-to-elbows, swings, and DB cleans.  But the bigger problem is that one’s midline has been taxed throughout the workout.  Not just K2E and sit-ups; DB cleans require tremendous midline stabilization.

Mel’s standards notes:  1) Please make sure the athletes reach full hip and knee extension on box jumps, either standing on top of the box, or by jumping off the top and reaching full extension in the air.  2) Knees to elbows can get sloppy under fatigue where it looks more like knees to armpits.  Consider subbing Toes to Bar as the Rx’d standard.

Warmup

WOD

For time (or for quality):

50 GHD sit-ups

40 dumbbell snatches

30 pull-ups

20 handstand push-ups

10 cleans

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