CrossFit The Stables presents The Fittest 3
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WORKOUTS:
1.
Axle bar Complex
10 min amrap of:
6 Deadlifts 50/30kg
6 Hang Power Cleans 50/30kg
6 Shoulder 2 Overhead 50/30kg
6 Overhead Lunges 50/30kg
Note: Bar down between the complex = 2 burpee penalty (to be completed at the time of the bar
down)
2.
1.8km relay run
For time:
1.8km relay between all three athletes.
Note: Athlete # 1 runs 200m, then tags athlete # 2 who runs 200m, then tags athlete #3, they
continue this until 1.8km is complete.
3.
Push, Jump
12 min amrap of:
20 m Sled Push 67.5/47.5kg
50 Double Unders
Note: Athlete # 1 must push the sled 10m, then turn around and push the sled back 10m, athlete #1
must then complete 50 double unders, Athlete # 2 can start the sled push as soon as the sled has
returned back after Athlete # 1 has completed the push, Athlete # 2 cannot start Double unders until
Athlete # 1 has completed his/her Double unders, the same pattern must follow for Athlete # 3.
4.
Thruster Team total
EMOM for 12 minutes increasing weight every minute (males and Females)
Mens start weight 50kg – 60 – 70 – 80 – 90 – 100 – 105 – 110 – 115 – 120 – 125 – 130 – 135kg
Womens start weight 30kg -35 – 40 – 45 – 50 – 55 – 60 – 62.5 – 65 – 67.5 – 70 – 72.5 – 75kg
Note: Athletes 1,2,and 3 must complete the Thruster in the minute, the minute also includes the
transition time. The Athletes must add the weight to the bar themselves. Athletes are not given extra
time to complete the lifts. The weight must increase each minute. Your score is the Teams total at the
end, if you fail a lift, you cannot progress to the next weight, but if one of your athletes completed the
lift they can progress.
5.
THE FINAL
(only the top 3 male teams and top 3 female teams will do this workout)
Pistol, Muscle, Squat
20 minute time cap
For time:
60 Pistols
15 muscle ups/ 30 chest to bar Pull ups
60 Squat Cleans 60/40kg
15 Muscle Ups/ 30 chest to bar Pull ups
60 Pistols
15 Muscle ups/ 30 chest to bar Pull ups
Note: Each Athlete must complete the following to progress
 20 Pistols each
 5 Muscle ups/ 10 chest to bar pull ups each
 20 Squat cleans each
 5 Muscle ups/ 10 chest to bar pull ups each
 20 Pistols each
 5 Muscle ups/ 10 chest to bar pull ups each
Note: All athletes must travel together, meaning athlete #1 cannot start Muscle ups until athlete # 3 has
completed Pistols.