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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 01/03/2019 District H CrossFit None Part 2
Every 2:30 for 5 sets
2 Hang squat snatch

*Attempt to build to max or near max loads for this movement.
*The bar should not be dropped to the floor between the first and second rep of each set.		 110 lbs
Performed as RX
Ankur Kataria 01/02/2019 District H CrossFit None Strength
In 7:00 build to a heavy single
Thruster (From Floor)

*The goal is not to hit a true max, but rather just build to something slightly challenging.
*Practice pull-ups or kip technique between sets		 135-145-155-165-170 lbs
Performed as RX
Ankur Kataria 01/02/2019 District H CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 19s
Performed as RX
Ankur Kataria 12/28/2018 District H CrossFit None Every 3:00 for 3 sets
5 Overhead squats (from rig)

*Intial load is challenging but allows for a gradual build-up. Ensure proper mechanics and range of motion are being maintained instead of the load being lifted without sound mechanics.		 135 lbs
Performed as RX
Ankur Kataria 12/28/2018 District H CrossFit None METCON
3 Rounds for time:
10 Overhead squats (135lbs/95lbs)
50 Double unders

*The load on the overhead squat should be moved quickly but provided a challenge on rounds 2 and 3.
**Faster athletes can complete this workout in under 4:00.		 4m 50s
Workout Scaled
Ankur Kataria 12/24/2018 District H CrossFit None Strength
Every 2:30 for 5 sets

3 Push press

Notes:
Attempt to find a 3 rep max push press.
The goal would be to have all sets be at 75-80%		 120-130-150-160-175 lbs
Performed as RX
Ankur Kataria 12/24/2018 District H CrossFit None Metcon
3 Rounds for time:
15 Single arm dumbbell push press, left (50lbs/35lbs)
15 Sit-ups
15 Single arm dumbbell push press, right (50lbs/35lbs)
15 Sit-ups		 7m 39s
Performed as RX
Ankur Kataria 12/22/2018 District H CrossFit None 6, 3:00 Rounds of:

15/12 Calorie row
100m run
AMRAP Double kettlebell front squats (53lbs/35lbs) in the remaining time

*2:00 Rest between rounds		 128 reps
Workout Scaled
Ankur Kataria 12/21/2018 District H CrossFit None METCON/ Conditioning

Tabata(4:00mins) push jerk (95lbs/65lbs)
3:00 Rest
Tabata Pull-up (Comp C2B)
3:00 Rest
Tabata push-up
3:00 Rest
Tabata hang power snatch (95lbs/65lbs)

**The Tabata interval is 0:20 of work followed by 0:10 of rest for 8 intervals.
Record total reps for each exercise and total reps overall.		 254 reps
Workout Scaled
Ankur Kataria 12/19/2018 District H CrossFit None METCON

5 Rounds for time:

200 meter Run
15 Toes to bar
15 Overhead squats (115lbs/75lbs)		 16m 49s
Workout Scaled
Ankur Kataria 12/17/2018 District H CrossFit None Metcon

For time:

50/40 cal Row
75 Double unders (150 singles)
150 Walking lunges
75 Double unders
50 Bar facing burpees (small bar 10#ea)
75 Double unders		 20m 13s
Workout Scaled
Ankur Kataria 12/14/2018 District H CrossFit None Strength
Every 2:30 for 5 sets
3 Strict press		 130 lbs
Performed as RX
Ankur Kataria 12/14/2018 District H CrossFit None AMRAP 8:00

Run 800 meters

with the remaining time:
1 Push press (115lbs/75lbs)
2 Unbroken push press
3 Unbroken push press
4 Unbroken push press
.continue until the clock hits 8:00.

*Drop the bar with every completed set (1,2., etc)
*Leaderboard reps of push press.		 33 reps
Performed as RX
Ankur Kataria 12/13/2018 KPMG Office Gym None Conditioning
ROWING

5 x 500 meter row
Rest as needed between efforts

*During rest periods perform a dynamic couch stretch, pigeon stretch, or hamstring stretch for 0:45-1:00 per side.
*Leaderboard fastest 500m
*40min CAP.
 1m 40s
Performed as RX
Ankur Kataria 12/12/2018 District H CrossFit None Strength

Every 3:00 for 3 sets
5 Front squats

*build up/ warm up 6 mins. prior to the E3MOM		 205-215-225 lbs
Performed as RX
Ankur Kataria 12/12/2018 District H CrossFit None METCON

5 Rounds for time:

20 Wall ball shots (20lbs/14lbs)
25 Abmat sit-ups		 12m 18s
Performed as RX
Ankur Kataria 12/11/2018 District H CrossFit None 3 Rounds for time:

21 Kettlebell swings (53lbs/35lbs)
15 Box jumps (24/20)
9 Push jerk (155lbs/105lbs)

1:00 Rest between rounds		 8m 34s
Workout Scaled
Ankur Kataria 12/10/2018 District H CrossFit None EMOM 10:00

2 Power snatch
*Use between 70-80% of 2 RM		 115 lbs
Performed as RX
Ankur Kataria 12/10/2018 District H CrossFit None METCON
AMRAP 10:00

10 Pull-ups
10 Wall Ball box step ups (24/20, 20/14#) Should be above hips		 7 rounds 0 reps
Performed as RX
Ankur Kataria 12/08/2018 District H CrossFit None METCON
With a partner
For time:
100 Clean and jerks
Reps 1-50: (135lbs/95lbs)
Reps 50-80: (185lbs/125lbs)
Reps 80-100: (205lbs/135lbs)		 12m 23s
Workout Scaled
Ankur Kataria 12/06/2018 District H CrossFit None METCON

400m run
Then

3 rounds for time:
21 Dumbbell snatches, right arm (50/35 lbs)
15 Pull-ups
21 Dumbbell snatches, left arm (50/35lbs)
15 Pull-ups

Then
400m run		 21m 36s
Workout Scaled
Ankur Kataria 12/04/2018 District H CrossFit None METCON
50 Toes to bar
into:
21-15-9
Power clean (115lbs/75lbs)
Front squat (115lbs/75lbs)

*This workout starts with challenging the grip and the trunk that will also make the following movements more challenging.
**The load on the power clean and the front squat should be on the lighter side and should challenge the athlete to move quickly and consistently.		 13m 20s
Workout Scaled
Ankur Kataria 12/03/2018 District H CrossFit None Strength
Push Press
*Build to a 3 rep max in 7:00

Off the floor		 160 lbs
Performed as RX
Ankur Kataria 12/03/2018 District H CrossFit None METCON
AMRAP 7:00
10 Push Press (95lbs/65lbs)
30 Double unders

*Upper body and lower leg stamina workout.
**The athletes should be able to complete all sets of the push press unbroken and transition fast between movements throughout the entire duration.		 6 rounds 6 reps
Workout Scaled
Ankur Kataria 11/30/2018 District H CrossFit None Strength
In 10:00
Find a 2 rep max squat clean and jerk

*This is performed as singles. Do the first clean and jerk, drop the bar from overhead, and then do the second clean and jerk.
*The 2 reps must be completed in a 0:30 window.		 160 lbs
Performed as RX
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