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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 02/27/2019 District H CrossFit None METCON
3 Rounds
Run 400 meters
21 Knees to elbows
12 Push jerks (155lbs/105lbs)

*If its raining sub the run for 100 DUs/ 200 Singles
Goal 12/15 mins.		 17m 25s
Workout Scaled
Ankur Kataria 02/26/2019 District H CrossFit None Strength
4 3 2 4 3 2
Back Squat

*Perform a set every 4:00.

*The goal is to perform 6 heavy sets on the back squat.
*The second wave of 4-3-2 should be heavier than the first wave of 4-3-2. For example:
275lbs x 4
285lbs x 3
295lbs x 2
285lbs x 4
295lbs x 3
305lbs x 2		 275 lbs
Performed as RX
Ankur Kataria 02/25/2019 District H CrossFit None METCON
For time:
12 Power snatch 135/95
30 Wall ball 20/14
9 Power snatch
30 Wall ball shots
6 Power snatch
30 Wall ball shots
3 Power snatch

*COMP GOAL 8:00-9:00
*Goal 12-15:00		 9m 06s
Workout Scaled
Ankur Kataria 02/22/2019 District H CrossFit CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 5 rounds 27 reps
Performed as RX
Ankur Kataria 02/20/2019 District H CrossFit None Strength

3 3 3 3 3
Deadlift

*Inbetween each set perform 15 hamstring hip bridges

*Perform a set every 3:00.		 295-315-365-385-390 lbs
Performed as RX
Ankur Kataria 02/20/2019 District H CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 93 reps
Performed as RX
Ankur Kataria 02/18/2019 District H CrossFit None Strength
PUSH PRESS
In 7:00
Find a 4RM push press
**FROM FLOOR		 165 lbs
Performed as RX
Ankur Kataria 02/18/2019 District H CrossFit None METCON
For time:
40/30cal Row
40 Push press (135lbs/95lbs)
400m Run		 9m 03s
Workout Scaled
Ankur Kataria 02/15/2019 District H CrossFit CrossFit Open 16.3 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.		 67 reps
Workout Scaled
Ankur Kataria 02/14/2019 District H CrossFit None Strength
Build to a heavy single in 7:00
Thruster		 135-155-165-170 lbs
Performed as RX
Ankur Kataria 02/14/2019 District H CrossFit None ROWING

5 Sets of:
500m Row
Rest as needed between efforts

*CAP 30:00
*During rest periods perform a dynamic couch stretch, dynamic pigeon stretch, or dynamic hamstring stretch for 0:30/0:30 per side.
*5 rounds must be completed before the CAP
*Score Fastest time (should be performed at 3/4 or 5 set not before)		 1m 36s
Performed as RX
Ankur Kataria 02/13/2019 District H CrossFit None METCON
3 Rounds for time:
20 Toes to bar
40 Wall ball shots (20lbs/14lbs)
80 Double unders (2x singles)

*18:00 cap on this workout		 15m 34s
Workout Scaled
Ankur Kataria 02/12/2019 District H CrossFit None METCON
5 Rounds for time:
10 Strict handstand push-ups
10 Box jumps (30/24)
10 Strict ring dips
50m Farmers carry (70/53lbs) 1KB or DB

MOD
5 Rounds
10 Pike push-ups /10 Strict Press (bar)
10 Box jumps (low height)
10 Ring dips feet on floor
50m Farmers carry		 15m 36s
Workout Scaled
Ankur Kataria 02/11/2019 District H CrossFit None Strength
Every 3:00 for 3 sets
5 Overhead squats

**From The Rig		 135 lbs
Performed as RX
Ankur Kataria 02/11/2019 District H CrossFit None Conditioning
3 Rounds for max reps of:
0:30 Air squats
0:30 Rest
0:30 Russian kettlebell swings (53lbs/35lbs)
0:30 Rest
0:30 Jumping lunges (COMP Jumping OH Lunges 15lbs/10lbs)
0:30 Rest		 207 reps
Performed as RX
Ankur Kataria 02/09/2019 District H CrossFit None METCON
AMRAP 20:00
30 Double unders
15 Synchronized deadlifts (155lbs/105lbs)
30 Synchronized Burpees

*Athletes do double unders at the same time. Move onto the deadlifts only after both have completed the double under reps. Synchronized on the deadlift is only at the top of the movement.		 4 rounds 48 reps
Performed as RX
Ankur Kataria 02/08/2019 District H CrossFit None METCON
For time:
50 Thrusters (75lbs/45lbs)
40 Pull-ups
30 Thrusters (95lbs/65lbs)
20 Pull-ups
10 Thrusters (135lbs/95lbs)

Thrusters
The round of 50 should take less than 3:30 to complete.
The round of 30 should take less than 3:00 to complete.
The round of 10 should take less than 2:00 to complete.

Pull-ups
The round of 40 should take less than 3:00 to complete.
The round of 20 should take less than 2:00 to complete.

*Goal 12:00. CAP 17:00.		 14m 50s
Workout Scaled
Ankur Kataria 02/07/2019 District H CrossFit None METCON
4 Rounds
0:00-2:00 Row 500/400 meters
2:00-4:00 Rest
4:00-6:00 Run 400 meters
6:00-8:00 Rest

*If unable to run due to weather, perform 200 single leg single unders instead of the 400-meter run.
*Completion is the goal.
*Mod accordingly to not go OVER 2:00 interval		 32m 00s
Performed as RX
Ankur Kataria 02/06/2019 District H CrossFit None Strength
Every 0:30 for 10:00 (20 sets)
1 Power clean

*Weights should not exceed 75-80% of a 1-rep max power clean		 165 lbs
Performed as RX
Ankur Kataria 02/06/2019 District H CrossFit None Metcon
4 Rounds for time:
15 Toes to bar
20(10ea.) Front rack lunge (95/65lbs)		 9m 33s
Workout Scaled
Ankur Kataria 02/04/2019 District H CrossFit None Strength
Every 1:30 for 20 sets
2 Back squats

*Start at 155lbs/115lbs.
*Men add 10lbs every set and women add 5lbs every set.
*When you reach failure, reduce the load down in the same fashion that you built up.
If you anticipate lifting heavier than 375lbs/225lbs start at 225lbs/155lbs.		 295 lbs
Performed as RX
Ankur Kataria 02/01/2019 District H CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 11m 04s
Workout Scaled
Ankur Kataria 01/31/2019 District H CrossFit None Strength
Every 2:30 for 5 sets
3 Shoulder press (strict press)

*From Floor		 95-105-115-125-135 lbs
Performed as RX
Ankur Kataria 01/31/2019 District H CrossFit None Metcon
AMRAP 12:00:

1 Strict pull-up, 2 push-ups, 3 air squats
2 strict pull-ups, 4 push-ups, 6 air squats
3 strict pull-ups, 6 push-ups, 9 air squats
Etc.

*Score total reps		 251 reps
Workout Scaled
Ankur Kataria 01/30/2019 District H CrossFit None METCON

5 Rounds for time:

50 Double unders (2x singles)
200-meter run

*Goal sub 10
*No one should go over 12:00		 8m 45s
Workout Scaled
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