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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 12/02/2019 District H CrossFit None Barbell Cycling

6min EMOM of 5 Deadlifts

RX: 275/185lbs, RX+: 315/225lbs

Scale options: 255/165bs, 225/135lbs, 205/125lbs, 185/115lbs, 155/95lbs		 275 lbs
Performed as RX
Ankur Kataria 12/02/2019 District H CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 14s
Performed as RX
Ankur Kataria 11/27/2019 District H CrossFit None Power Clean 5x2

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

All sets are at the same weight
Perform reps for quality
Touch and go is not necessary, allow only 5 to 10 secs between reps		 185 lbs
Performed as RX
Ankur Kataria 11/27/2019 District H CrossFit None Metabolic Conditioning

5 Rounds of
50 Double Unders
12 Toes to Bar

After Each Set:
Rope Climbs (1-2-3-4-5)

Perform 50 DU, 12 TTB, 1 rope climb, then 50 DU, 12 TTB, 2 rope climbs etc		 12m 03s
Workout Scaled
Ankur Kataria 11/26/2019 District H CrossFit None 8 min EMOM

Odd Min - 8 HSPU
Even Min - 8 Kipping Chest to Bar Pull ups

Scale Options:
HSPU with 1 to 2 mats, pike push ups, DB strict press (AHAP)
kipping pull ups, banded pull ups, pull ups on box, or 10 kip swing practice		 64 reps
Workout Scaled
Ankur Kataria 11/26/2019 District H CrossFit None Metabolic Conditioning

3 Rounds for time:

800 Meter Run
20/15 Calorie Assault Bike
12 Thrusters (95/65lbs)		 24m 18s
Performed as RX
Ankur Kataria 11/25/2019 District H CrossFit None Back Squat 4x2

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps

4 attempts at a 2 rep max

Starting point should be around 90 to 95% of 1RM
Small incremental jumps between attempts		 305-315-325-335 lbs
Performed as RX
Ankur Kataria 11/25/2019 District H CrossFit None Metabolic Conditioning

3 Rounds For Time:
30 Slamballs (30/20)
20 OH Reverse Lunges (50/35lbs, 10 each side)
20 Single Dumbbell Box Step-ups (24/20in, 10 each side)

Alternate arms as needed for OH lunges		 15m 12s
Performed as RX
Ankur Kataria 11/23/2019 District H CrossFit None 20min AMRAP:

10 Single Arm KB Russian Swings Right (53/35lbs)
10 Single Arm KB Push Press Right
5 KB Front Rack Squats on Right
8 Burpee Box Jumps (24/20)
10 Single Arm KB Russian Swings Left
10 Single Arm KB Push Press Left
5 KB Front Rack Squats on Left
400m run		 3 rounds 48 reps
Performed as RX
Ankur Kataria 11/22/2019 District H CrossFit None Agility Work

Triple broad Jump for distance
From a static position, perform 3 broad consecutive broad jumps for max effort distance

5 attempts, record further attempt

Scoring: Feet		 25 ft
Performed as RX
Ankur Kataria 11/22/2019 District H CrossFit None Metabolic Conditioning

AMRAP 15:

200 Meter Run
5 squat cleans (185/125)
3 Rope Climbs
 4 rounds 7 reps
Workout Scaled
Ankur Kataria 11/20/2019 District H CrossFit None Gymnastics Skill Work

8 min EMOM
Odd Minute - 20 to 30 seconds of static holds on rings in bottom position
Even Minute - 8 Strict Ring Dips
 24 reps
Workout Scaled
Ankur Kataria 11/20/2019 District H CrossFit None Metabolic Conditioning

For Time:

1k Row
30 Power Snatches (115/75)
30 cal Assault Bike
 10m 53s
Workout Scaled
Ankur Kataria 11/19/2019 District H CrossFit None Back Squat 4x2

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps

Aim to add 5 to 10lbs from the previous week
90 to 95% of 1RM
All sets at the same weight		 305 lbs
Performed as RX
Ankur Kataria 11/19/2019 District H CrossFit None Metabolic Conditioning

AMRAP 5:
40 Burpees (Buy In)
Max Wallballs (20/14)

Rest 3 Minutes

AMRAP 5:
40 Wallballs (20/14) (Buy In)
Max Burpees

Scoring: Rep		 66 reps
Performed as RX
Ankur Kataria 11/18/2019 District H CrossFit None Power Clean 5x3

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Aiming for 75% of 1 rep max or add 5 to 10lbs from previous week
All sets are at the same weight.		 155 lbs
Performed as RX
Ankur Kataria 11/18/2019 District H CrossFit None Metabolic Conditioning

14 min AMRAP:

15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

Scoring: Rounds + Reps		 5 rounds 4 reps
Workout Scaled
Ankur Kataria 11/12/2019 Mousetrap Fitness None Metcon (3 Rounds for time)

35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)

-Rest 2:00 b/t Sets-

22:00 Cap!		 19m 33s
Performed as RX
Ankur Kataria 11/08/2019 District H CrossFit None Back Squat 4x3

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

Aiming for 80 to 85% of 1RM for all 3 sets but aim to add 5 to 10lbs from previous 3rep session.
Weight remains the same for all 3 sets.
 285 lbs
Performed as RX
Ankur Kataria 11/08/2019 District H CrossFit None Metabolic Conditioning

5 rounds for time:
4 Power Snatches (155lbs/95lbs)
6 Box Jump Overs (24in/20in)
8 HSPU		 7m 35s
Workout Scaled
Ankur Kataria 11/07/2019 District H CrossFit None Barbell Cycling:

5 sets - (3*2) Power Snatches/Snatches - 70% of 1RM
3*5 - Snatch grip high pull - 80% of 1RM
3 sets - (3*2) - Snatch Balance/OHS - 70% of 1RM		 95-115-95 lbs
Performed as RX
Ankur Kataria 11/06/2019 District H CrossFit None Barbell Cycling

6 min EMOM:
5 hang power cleans

RX 155lbs/105lbs, RX+ 195lbs/125lbs

Scale options: 145lbs/105lbs, 135lbs/95lbs, 115lbs/75lbs, 95lbs/65lbs		 155 lbs
Performed as RX
Ankur Kataria 11/06/2019 District H CrossFit None Metabolic Conditioning

12min AMRAP:

15 Push Jerks (115/85)
30 Air Squats
60 Double Unders		 3 rounds 90 reps
Workout Scaled
Ankur Kataria 11/04/2019 District H CrossFit None Thruster 3x1

Thruster for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep

Take 3 attempts at a 1 rep max Thruster. Take small jumps, 5lb increments. Use fractional plates if needed

Warm up attempts should look like:
Empty barbell x 8
40% x 5 80% x 2
50% x 3 90% x 1
60% x 2 95% x 1
70% x 2 1st attempt		 185 lbs
Performed as RX
Ankur Kataria 11/04/2019 District H CrossFit None Metabolic Conditioning

Complete 1 round for time:
100 wall balls
10 ring/bar muscle ups
400m run		 9m 07s
Workout Scaled
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