Warm Up
1200m Run
- All Make Ups and Binders are due today
- Practice Lifts involved with the Final
Del Campo Fight Gone Bad
Rules:
| Male | Female | |||||
| Exercise | Weight | Exercise | Weight | |||
| Push Press | 65 lbs | Push Press | 45 lbs | |||
| Box Jump | 24″ Box | Box Jump | 24″ Box | |||
| SDLHP | 26 Kg | SDLHP | 20 kg | |||
| Jump Rope | Body Weight | Jump Rope | Body Weight | |||
| Throw Downs | 20 lbs. | Throw Downs | 16 lbs. | |||
| Rules: | ||||||
| Push Press – Elbows must lock over head, ears showing in front of arms. | ||||||
| Box Jump – Each jump should land both feet all the way on box. | ||||||
| Once on box a student must straighten the legs until knees are locked out. | ||||||
| Student must step down to complete the rep. No one is allowed to hold the box in place. | ||||||
| SDLHP (standing deadlift high pull)- A student must pull the bell with 2 hands all the | ||||||
| way up to touch the chin, knees locked out. The bell must touch the the ground to | ||||||
| complete a rep. | ||||||
| Jump Rope– 10 revolutions equals a repetition | ||||||
| Throw Downs– Ball must come to Forhead height and back down to the ground. Back | ||||||
| must be vertical when ball is overhead. Legs must lock out at the top | ||||||
| Scoring | ||||||
| 360 – 6 | ||||||
| 300 – 5 | ||||||
| 240 – 4 | ||||||
| 180 – 3 | ||||||
| 120- 2 | ||||||
| 60 – 1 | ||||||
| Below 60 -0 | ||||||
Crossfit Del Campo 