CrossFit Pandora’s Box
Slaughter House Competition
(In house comp)








The Workouts


The Heats


When: Sat. May 25th & Sun. May 26th


Time: 9am both days, day 2 will be then final then a BBQ


The prize: Your registration fee reimbursed and the title of “fittest of the gym” and “future fittest of the gym” Your picture will be framed, hung up and label with your new title for all to see.


Workouts: 3 workouts the first day, 1 final the next then a BBQ
How do you sign up? At the gym, fill out the registration sheet, pay your money (cash or check only), pick out your shirt and get ready.


Movements List:Rx’d and Scaled Movements List


Volunteers/judges: If you would like to volunteer please email me at info@crossfitpandorasbox.com

Power Clean:
20mins to find a max


Front Squat:
15mins to find a max


For time:
500m Row

6am: Workout posted at the bottom
5:30pm: Olympic lifting (Only day this week)
6:45pm: Yoga (Only day this week)


“Kelly”
5 Rounds:
400m Run
30 Box jumps 24″
30 Wall ball 14/20lbs

Deloading week focus on perfect form, NOT intensity-we will be testing soon


Shoulder press
5reps @ 50%
5reps @ 60%
5reps @ 70%
Rest 90sec-2mins between


10 mins of muscle up practice


10 mins on the minute every minute
1-3 muscle ups (sets should not be a struggle and focus on perfect form)
Scaled:
EMOM- 3 assisted muscle ups
Or
3 rounds NOT for time:
10 Kipping pull-ups
10 Perfect push-ups


10-15 mins group mobility/ recovery work

Deloading week focus on perfect form, NOT intensity-we will be testing soon


On the minute for 10mins
3 hi hang squat snatches @ 65% of max snatch


Then..
On the minute for 10mins
3 hang squat cleans & 1 split jerks @ 65% of max C&J
10-15 mins group mobility/ recovery work

Deloading week focus on perfect form, NOT intensity-we will be testing soon.


On the minute every minute for 5mins
5 Power clean @ 65%
Rest 2mins
On the minute every minute for 5mins
5 dead lifts @ 65%


Rowing drills:
Working with a partner-
Low to mid intensity- focusing on form
500m row x 3
Rest while partner rows

9:30am: Olympic lifting
11am: Hero workout
12:15: Yoga


Hero workout: HOLBROOK


Each Round For Time
Ten rounds
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute


US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook

On the minute every minute for 3mins
Back squat bar walk outs- 5sec hold
105%- 110%-115%


Every other minute for 10mins
High bar back squats
1-2reps @ 95%


3rds:Not for time
5-7 weighted strict pull-ups or 10 assisted strict pulls ups
8-10 Glute Ham Raises
10-15 mins group mobility


Record weight for back squats and total completed reps. Record weight and completed reps of pull-ups.

6am: Incline – Step off at 6am sharp


5:30pm: Olympic lifting


6:45pm: Yoga

Thursday’s 6am class will be doing the Incline. Also this Saturday(18 May 13) there will be no classes at the gym as we will be meeting at the Incline at 8am so help spread the word. The link with directions and where we will me meeting will be posted as a sticky post under the In House comp.


Shoulder press: 1-1-1-1-1 reps
Push press: 3-3-3-3-3 reps
Push Jerk: 5-5-5-5-5 reps


Try to increase weight as you go
Record highest weight for each completed set and total weight of completed sets.


EX: Sp/PP/PJ/Total weight….100/120/135/ 1685
If you fail a set it does not count towards your total and cannot be repeated

Snatch balance
2-2-2-1-1-1reps
Snatch pull
3-3-3reps


Teams of 2-3:
As many rounds as possible in 10mins
250m row
7 power snatches 85/125
14 burpees


Only one partner can be on any one movement at any time.


Partner A starts with the row . Then partner A is done rowing, partner B starts rowing and partner A starts snatching. Partner A & B will keep going until they run into their partner on any of the movements. Then they must wait. Same thing in a group of 3.


Record only rounds you personally completed