CrossFit Golf

This workout will consist of 9 exercises (holes), each with a specific number of reps that must be hit within a suggested number of sets (par).

Record the number of sets that it takes to complete each movement.  Add those up for a total score at the end of all nine holes.  The lower your score (fewer breaks, more reps per set) the better.  Lowest score wins.

There is no time limit on the individual movements (except the bike, see below) but all 9 holes must be completed within 30 minutes.  Use your rest as you see fit.

 

Hole #123456789Total
MovementRing muscle upFront squat
115/75#
No rack
Double under
Unbroken
Power snatch
115/75#
TnG
Air bike
10/8 cals
0:30
S2OH
115/75
TnG
Pull upDeadlift
205/165#
Wall ball
20/14#
Min reps per set21030310/8 cals510520
Total reps6401201540/32 cals20402560
Rich
Katrin
Mat
Annie
Ben
Par34454445336

Couple of notes:

Partial sets will not be counted on any movement.

Whether you know you can’t perform the movements/minimum reps, or it’s a strategy call (saving yourself for something else), the highest score you can receive for any hole will be 2 over par.

Air bike cals must be completed within 30 seconds.  If you want to score under par, you must keep the bike going.  For example: 10/8 cals in 0:30, 20/16 cals in 0:60, 30/24 cals in 1:30.

“Touch n go” on the snatches means that the bar can be rested at the hips or overhead, but can not come to a stop on the floor unless you’re finished with a set.  “Touch n go” on the push press means that the bar can be rested overhead but can not come to a stop on the shoulders unless you’re finished with a set.

*BONUS* For every full minute you finish below the 30 minute time cap, you may take one stroke off of your final score.  For example if you finish at 24:55, you may take 5 strokes off of your score.  If you were to finish at 29:01, you would not have earned any bonus strokes.

Speak Your Mind

*

css.php