2019

Workouts from 2019’s Norcal Classic.
NOTE: These are not this years workouts, they are simply archival.

ELITE/RX/MASTERS:
10:00 AMRAP:
30 double unders
10 snatches
*Weight increases after each successful round.

RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135)
55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)

SCALED:
10:00 AMRAP:
90 single unders
10 snatches
*Weight increases after each successful round.

(45/35) (65/45) (75/55) (95/65) (115/75) (135/95)

ELITE/RX/MASTERS:
Within 3:00, complete:
2 burpee over box (24″/20″)
2 pull ups
2 burpee over box
2 chest to bar pull ups
2 burpee over box
2 bar muscle ups

SCALED:
Within 3:00, complete:
2 burpee over box (24″/20″)
2 ring rows
2 burpee over box
2 jumping pull ups
2 burpee over box
2 pull ups

PART A:
10:00 max meter row

WORKOUT DESCRIPTION (INDIVIDUAL)
Athlete starts on the rower with hands off the paddle. Damper may be set at any position. Paddle must be put down at the 10:00 mark. Score is total meters.

Rest 3:00

WORKOUT DESCRIPTION (TEAM)
For Event 3, teams will separate into same sex partners and begin part A with each partnership on its own rower. Men will complete 10:00 for max meters, rotating at any time, and women will do the same. The total combined meters from each partnership will be the team’s Part A score.

Rest 3:00

MOVEMENT STANDARDS
Be a viking.

PART B:

ELITE/RX/35-49:
7:00 AMRAP:
5 to 1
Squat Cleans (225/155)
Ring Muscle Ups

50-54:

7:00 AMRAP:
5 to 1
Squat Cleans (185/125)
Ring Muscle Ups

SCALED/55+:
7:00 AMRAP:
5 to 1
Squat Cleans (135/95)
Jumping Ring Muscle Ups

ELITE/RX/35-54:
15:00 AMRAP:
60 KB swings (24kg/16kg)
50 calorie assault bike
40 toes to bar
30 hang cleans (135/95)
20 strict HSPU

55+:
60 KB swings (24kg/16kg)
50 calorie assault bike
40 toes to bar
30 hang cleans (95/65)
20 hand release push ups

SCALED:
15:00 AMRAP:
60 KB swings (24kg/16kg)
50 calorie assault bike
40 knee raises
30 hang cleans (95/65)
20 hand release push ups