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Gregory Davis 07/31/2014 CrossFit Pintados The Shed For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

200m Db Farmer Carry (45/30)

30 overhead squat (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 15kg)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced*: 24, Intermediate: 20, Novice: 12)

60 kettlebell swings (Advanced: 16kg, Intermediate*: 12kg, Novice: 18lb kb or 15lb dumbbell)

*Womens Rx

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit.

Coaching Tips: Dont go too hard on the row if those overhead squats look daunting. Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU). Be careful with the kb swings, 60 is no joke! Break them up into smaller sets and be sure to keep that chest up!

*Womens As Prescribed weights and reps (Rx)		 23m 11s
Performed as RX
Gregory Davis 07/30/2014 None Deck of Cards Skill/Strength
DEADLIFTS
5X5 USING APPROPRIATE WEIGHT
or
DOUBLE UNDER PRACTICE FOR 15 MINUTES

MetCon
Deck of Cards
Split a deck of cards
Number on card equals number of reps of each exercise. Face cards = 10, Jokers = 5, Aces = 11

Hearts - Tire Flips
Diamonds - RKBs
Spades - KB Goblet Squat
Clubs - Sledge Swings

Finish you have of the deck for time		 20m 11s
Workout Scaled