STRENGTH:
Barbell Cycling
On the 0:00…
15-12-9:
Front Squats 75/55
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats 95/65
Burpee Box Jumps 24/20
On the 8:00…
9-6-3:
Front Squats 115/80
Burpee Box Jump Overs 24/20
WOD:
600m Run
Directly Into…
3 Rounds:
7 Handstand Push-ups
20m Front Rack Kettlebell Walking Lunge 55/35
10 Med Ball Cleans 20/14
Directly Into…
600m Run
SWEATFEST:
For Time:
Run 800m
Then, 4 Rounds of:
20 KB Swings
20 Goblet Squats
20 Sumo DL HP
Then, run 800m
Level 3: 35#
Level 2: 25-30#, run 600m
Level 1: 15-20#, run 400m
Javier Babin - (815) 631-1657 - javier@crossfitamrap
9114 Virginia Road, Unit #110 - Lake in the Hills, IL - 60156
Located in the heart of the Fox Valley, CrossFit AMRAP offers a fitness regimen unlike any other regular workout. There are no stair steppers to keep you from achieving that next level, no treadmills to keep you running in place. Instead, CrossFit AMRAP provides a group setting for personal training, making your workouts constantly varied, fun and intense.
While on the CrossFit program, you will never be bored, since our workouts change every day. Also, you will never feel as if you went to the gym and didn't attain anything; every session provides an intense workout, guaranteed to push you both physically and mentally. More importantly, you'll see those results you've been looking for.
If you are interested in joining CrossFit AMRAP, please call to schedule a FREE CLASS. To get started, simply see our GET STARTED link for steps to begin training at our facility.
UPCOMING EVENTS
April 29th, 2019 by adminMasters of the Midway: Team Edition
“Masters of the Midway: Team Edition” will be a one-day CrossFit Male/Male, Female/Female, Male/Female Masters’ event on Saturday, June 29th, at CrossFit AMRAP in Lake in the Hills, IL. The competition will feature age categories, including divisions 35-44, 45-54, 55+. This competition is designed specifically for our Master athletes. Both competitors must be within the same age bracket. As always, be prepared for the unknown as we shall test all areas of your fitness across a series of constantly varied, high intensity, and functional movement workouts.
Athlete registration and check-in will begin at 6:45 a.m. on Saturday, June 29th. All athletes must check in prior to their heat time for Event 1. Vendors will be available throughout the entire competition.
For competition updates including vendors and movement standards, please visit CrossFit AMRAP’s event on their public Facebook page. All participants will receive a complimentary t-shirt as a part of their registration fee.
*Age Group Guidelines: Each age group pertains to your particular age on the day of competition. For example, if you are 39 years old and will turn 40 on June 29th, you will compete in the 40-49 age division.
There will be divisions for the following team types:
– Male/Male
– Female/Female
– Male/Female
Age divisions for RX and Scaled:
– 35-44
– 45-54
– 55+ (NOTE: There is no Scaled for 55+, only an Rx division.)
*BOTH athletes must be in the same division and classification (Rx OR Scaled)
*If athletes are different ages but want to participate in the competition, they will be in the division that the oldest athlete is in. For example, if a 49 year old wants to partner with someone who is 55, they would compete in the 55+ age division. Please note: your team will not be able to place on the podium if there are 2 different ages competing.
https://www.eventbrite.com/e/masters-of-the-midway-teams-2019-at-crossfit-amrap-tickets-60767711862?fbclid=IwAR1eUm17AH5r7jNemL4TyoRnVAbIhU1qweEoFXHWg8Azc6eq3xM0zFawbyE
Here is a list of previous workouts to gauge weights, modifications, and movements standards used in our past events. Workouts will be released in the weeks leading to the competition.
AMRAP in 10:00 RX
10 Pull Ups
10 Box Jump Up & Over 24/20
10 Wall Balls 20/14# Male: at 10ft Female: at 9 ft
Scaled: All Divisions & 50+
10 Jumping Pulls Ups
10 Box Jump Up & Over 20/16”
10 Wall Balls 14/10# Male: at 10ft target Female: at 9ft target
For Time:
30 Front Squats (Rx, 35-39 & 40-44: 135/95#; Rx, 45-49 & 50+: 115/75#; Scaled, 35-39 & 40-44: 95/65#; Scaled, 45-49: 75/55#)
Then,
15-12-9 reps of:
Dumbbell Snatch (Rx, all divisions & 50+: 50/35#; Scaled, all divisions: 35/20#) R Arm
Dumbbell Snatch (Rx, all divisions & 50+: 50/35#; Scaled, all divisions: 35/20#) L Arm
Bar-Facing Burpees
*Cut-Off = 15:00
5:00 AMRAP
MAX Squat Clean & Jerk
Divisions RX Scaled
35-44 155/105 115/75
45-54 115/80 95-65
55+ 95/65 N/A
10-9-8-7-6-5-4-3-2-1-
Deadlifts
Pull Ups (RX) / Jumping Pull Ups (Scaled)
Divisions RX Scaled
35-44 225/155 155/105
45-54 155/105 135/95
55+ 135/95 N/A
EMOM x 5:00
8 Burpees
Then, AMRAP of DU (RX) / SU (Scaled & 55+)
– REST 1:00 – (After the EMOM)
500m/450m Row
|
|
|
|
|
|
|