CrossFit Black Storm – CrossFit

“The more you sweat in practice, the less you bleed in battle.” -Author Unknown

RX: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
RX standards –

C2B pull ups – chest must make clear CONTACT with the bar below the collarbone, full extension at bottom.

Overhead Squat – Hip crease must be clearly below the knee at depth. Must lock out at top.

Scale: CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
If you are not competing in the CFG Open and are new you can scale this workout with jumping pull-ups and air squats, trying to get as deep as possible into this workout following the same rep scheme as the scaled version.

All members: If your workout lasts less than 6 minutes today you will proceed to complete part B today.

B): Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
If you can get some double unders but cannot do this RX yet then sub a half-number of DU attempts (so…25-20-15-10-5) while keeping the situp reps the same. If you have no DU’s, then do 2:1 singles.