CROSSFIT


CrossFit Dark Element – CrossFit

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CrossFit


CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

Invisable Fran

15-12-9 w/ pvc pipe, directly into

Chipper

25 burpees

20 air squats

15 hand raise push-ups

10 toe 2 bars

5 hand stands

Gymnastics

15 mins to work on any pulling movement (muscle ups/ kipping/ strict pull-ups)

Metcon (Time)

15 Thrusters (95/65)

30 Calorie Row

90 Double-Unders

30 Calorie Row

15 Thrusters (95/65)

Roll Out

CrossFit


CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

Partner warm up:

3 rounds of

400 meter row

15 pvc thrusters

15 hollow rocks

Partner 2 starts, when partner 1 gets off rower. Warm up pace

Barbell Conditioning

EOMOM X 12

3 Squat Cleans + 25 double unders

**choose 60%-65% of squat clean**

Scale as needed

Conditioning

3 rounds for time:

15 Burpee to plate 45/25#

15 OH walking lunge w/ plate

15 See the lights w/plate

**each round is to be completed unbroken** rest as needed between rounds

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

10 Dumbbell Power Snatches

15 Hand-Release Pushups

20 AbMat Sit-Ups
Post score and weight on white board… Athlete focus on strength or speed..

Roll Out

16.3 Open


CrossFit Dark Element – CrossFit LV-1

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Metcon (Time)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Crossfit


CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

Run 800 meters

into 2 rounds of Cindy

Rest 1 min…..

Into a burner

3 rounds

200 meter sand bell run

10 alternating single arm sand bell swings

15 see the lights w/sand bell

Metcon (Time)

Chipper

100 double under buy in

50 box jumps or step ups (24/20)

40 burpees

30 hand release push-ups

20 pistols/ assisted w/band or box

10 toe 2 bars

100 double under buy out
20 min cap….post time on white board

Mobility

Remainder of time, work on overactive muscles and roll out fatigued areas. Get ready for 16.3

CrossFit

CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

50 double unders/ 100 singles

10 step sumo squat work

into 5 minutes of squat therapy

Strength

EMOM x 5 build to a heavy squat clean

start @ 60% of 1rep max and climb

Metcon (AMRAP – Reps)

4 minutes to complete

5 rounds of

5 deads (95/65)

5 hang cleans

5 push jerks

into 2 minutes of max burpee over bar

Rest 4 minutes

4 minutes to complete

5 rounds of

5 deads (95/65)

5 hang cleans

5 push jerks

into 2 minutes of max burpee over bar
The objective is to complete all 5 rounds in the sub 3:30 time, giving you 30 seconds or more of rest. Giving you time to prep for the burpees.

Post time you finished on white board/ burpees are tie breaker

CrossFit

CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

5 rounds of 30/30 on/off

10 doubles/ 3 burpees

Rest 2 mins

4 rounds of 30/30 on/off

6 pvc ohs/ 3 burpees

rest 5 minutes

Skill

15 mins to establish a 2 rep Snatch from the blocks….(above the knees)

Key Points:

Bar path

Speed under bar

Head & Shoulder placement

*** Rx-box’s/plates, Scaled/Novice- High Hang Position***

“Sugar Daddy” (Time)

21-15-9 Dead Lifts

400m Run after each round

CrossFit


CrossFit Dark Element – CrossFit

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CFDE warmup (No Measure)

Barbell Conditioning

EMOM X 7

3 Front Squats + 4 burpee over bar

**choose 60%-70% of squat clean**

Conditioning

3 rounds for time:

25 jumping pull-ups

25 push-ups

25 double unders

**each round is to be completed unbroken** rest as needed between rounds

Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 8 Minutes:

9 Burpees

7 Kettlebell Swings (53/35)

5 Goblet Squats (53/35)

Roll Out

16.2 OPEN


CrossFit Dark Element – CrossFit

Make sure to show up at least 15 minutes to warm up before your heat, choose a judge and a station.

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Metcon (4 Rounds for reps)

WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars/ knees to chest

50 double-unders

15 squat cleans, 135 / 85 lb. 95/55

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb. 115/75

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb. 135/95

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb. 155/115

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb. 185/135
For tie breakers mark the time after each set of double unders.

Crossfit


CrossFit Dark Element – CrossFit

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Power Clean (1 x 1 15 minutes to work up to your 1 rep max)

Metcon (No Measure)

EMOM x 21:

Min 1: 200m Run

Min 2: 15/12 Calorie Row

Min 3: 7 Power Cleans at 135/95 + 30 Double Unders