On the Fourth Day of CrossFit The Forest gave to me:
4 Thrusters 95/65 lbs, 3 Deadlifts 95/65, 2 Power Cleans, 1 Hang Power Snatch.
Come in and make up any workout from the CrossFit Games!
Event Schedule and Scaling
30 Clean and Jerks 135/95
Masters Men and Women 55 years old and up: 95/55
Establish a 1 Rep Max For:
Sunday Rest Make up day
21 Kb Swings 1.5/1
Competition Level: Coach approved appropriate band pull-ups ok
Masters 55+: Coach approved appropriate band or ring rows
Performance: 1/.75 pood, coach approved appropriate band or ring rows
Fitness: .75/.5 pood, coach approved appropriate band or ring rows
CrossFit Total II
Find Your 1 Rep Max
Clean is from the ground, power or squat.
Competition: 185/135, Green Band/Blue Band assisted HSPU. Performance:
135/105, Green Band/Green Band Assisted hspu or DB Push Press with
~40% of body weight. Fitness 75/45, DB Push Press with ~30% body
Thursday - Rest or Make-up Day
Competition 80/55, with coach approved appropriate Band (or none at
all). Performance 65/45, with coach approved appropriate band. Fitness
45/25, with coach approved appropriate band.
Saturday - 12 Days of CrossFit
Sunday Rest Make up day
1 Hang Power Snatch 95/65 lbs
2 Power Cleans 95/65 lbs
3 Deadlifts 95/65 lbs
4 Thrusters 95/65 lbs
7 Kettlebell Swings 2 pood/1.5 pood
8 Box Jump - 24 in.s/20
9 Double Unders (45 singles)
11 Tree Balls 20/14
12 Knees-to-elbows Post total time.
Competition: 80/55, 1.5/1 pood, Double Under Attempts, women can elevate push-ups, Dirty south bar touches
Performance/Masters 65/45, 1/.75 pood, 20 inch box jump, 15 DUA or 60 singles, women can men/women can elevate push-ups, 14lb/ 10lb tree balls, knee raises
Fitness 45/25, .75/.5 pood, 16/12 inch box jump, 10 DUA or 40 singles, men/women can elevate push-ups, 10/6 lb tree balls, knee raises
RULE: We want to encourage you to do your best in all workouts. If you can do something Rx'd, you should and we will reward that. Let's say you are Performance level in one workout but do Rx'd in another, for the workout you did Rx we will rank you at the top of the list of the Performance level.
Scoring: You will receive a point for your rank per workout, we then add all points up at the end. The person with the lowest points wins. Example - if you place 1st in all 7 workouts you will receive a total score of 7. If you miss a workout out you will receive a last place score.
Here are the results from past Forest Games. Please double check I have your scores right, there were a couple fuzzy names on the board that were tough to read.
The number of PR's were incredible! Great job Forest! Train hard and eat clean for the next Forest Games which are 4 months away.