The Uproar: Welcome to the Lion's Den
$100
The Uproar: Welcome to the Lion's Den

The Uproar: Welcome to the Lion's Den

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CrossFit Meriden

74 Cambridge Street

Meriden, CT 06450

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The Uproar: Welcome to the Lion's Den

3 Workouts, 3 Divisions, 2 Person Same-Sex Teams, 1 Ultimate Test of Fitness

Are you ready for the Crossfit Opens? Test your fitness before the official Crossfit Season begins! Come throw down in our new 10,000 sq ft facility with 3 unique WODs for everyone and a 4th WOD for the top teams.

Not sold yet? We have some incredible prizes including FREE INOV8s for the 1st place teams in each division!


Wod 1: The Race

Race style. Each person completes all reps. Must tag in after each round to switch.


RX:

DL (185, 225) 2 - 4 - 6 - 8 - 10 - 12 -14
Rope Climb (20ft) 1 - 1 - 1 - 1 - 1 - 1 - 1
Wall Ball (14/20) 10 - 10 - 10 - 10 - 10 - 10 -10


SCALED/MASTERS:

DL (115/155) 2 - 4 - 6 - 8 - 10 - 12 - 14
Jumping Pull Ups* 10 - 10 - 10 - 10 - 10 - 10 - 10
Wall Ball (10/14) 10 - 10 - 10 - 10 - 10 - 10 - 10

*Bar Measured @ Wrist

Score = Time of Partner 2’s 10th Wall Ball

Round 1 Partner One does 2 DL, 1 RC, 10 WB runs and tags in Partner Two. Partner Two does the same then tags Partner One back in to do 4 DL, 1 RC, 10 WB, etc. DL reps ascend by 2's and everything else stays the same.



Wod 2: The Ladder

Clean Ladder: Any style goes - hang, power, full, etc. as long as it's a safe, controlled lift.

  • :45 seconds at each station. :15 transition If you miss the lift you can choose to AMRAP Deadlifts with that weight for the remainder of the time.
  • Score= Total pounds of last completed lift + Deadlifts (1 rep each)
  • For example, if athlete 1 lifts 145 successfully, fails 155 but gets 4 deadlifts in at that weight, her score would be 149. If athlete 2 completes 175 and fails at 185 with 0 deadlift attempts her score would be 175 giving the team a total score of 324.

Weights

RX MEN:

135, 155, 175, 195, 215, 235, 255, 275, 295, 305

RX WOMEN:

105, 115, 125, 135, 145, 155, 165, 175, 185, 195

SCALED/MASTERS WOMEN:

65, 75, 85, 95, 105, 115, 125, 135, 145, 155

SCALED/MASTERS MEN:
105, 115, 125, 135, 145, 155, 165, 175, 185, 195



Wod 3: The Chipper
Reps split anyway

15min time cap

100 Dubs / (250 singles)

90 KBS (35/55) / (20/35)

80 goblet squats (35/55) / (20/35)

70 Cal on rower

60 BJO (20/24)

50 HSPU / (hand release push ups)

IF YOU FINISH before time cap, AMPRAP burpees to plate in remaining time.

  • Tiebreak = clock time of last cal on rower
  • (should there be a tie on this time and a tie overall tiebreak will be 30 burpees to plate for time)


**CFM RESERVES THE RIGHT TO CHANGE THESE WORKOUTS AT ANY TIME

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CrossFit Meriden

74 Cambridge Street

Meriden, CT 06450

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