Pacific Games 9
by Orssfit | Puerto Vallarta | Vie 18 nov 2022 - Dom 20 nov 2022Workouts
Jumper
Ejercicios
FOR TIME
CATEGORIA PPT
5 RFT
10 Globet Squat
100 Single unders
10 Globet Squat
100 Single unders
10 Globet Squat
100 Single unders
10 Globet Squat
100 Single unders
10 Globet Squat
100 Single unders
TIMECAP: 7 minutos
Descripción / Variantes
Swim n stuff
Ejercicios
FOR TIME
INT / JUV
For Time:
10 Globet Squat
100 DU
100m Swim
Cap Time 7 min.
TIMECAP: 7 minutos
Descripción / Variantes
AV/MS
For Time:
20 Globet Squat
200 DU
200m Swim
Cap Time 8 min.
RX
For Time:
30 Globet Squat
300 DU
300m Swim
Cap Time 9 min.
Maximilian
Ejercicios
AMRAP
EMOM 6min
10 Burpees
in remain time
Max Toes to Bar
TIMECAP: 6 minutos
Descripción / Variantes
PPT
EMOM 6min
10 Burpees
in remain time
Max MB Sit ups 15/10
Johnnie Walker
Ejercicios
FOR TIME
3 Rounds DT
12 Deadlift
9 Hang Squat Clean
6 Push Jerk
10m OH Lunges
12 Deadlift
9 Hang Squat Clean
6 Push Jerk
10m OH Lunges
12 Deadlift
9 Hang Squat Clean
6 Push Jerk
Run at Mat
Cap Time: 7 min.
TIMECAP: 7 minutos
Descripción / Variantes
PPT
3 Rounds DT
12 Deadlift
9 Hang Squat Clean
6 Push Jerk
10m Front Rack Lunges
12 Deadlift
9 Hang Squat Clean
6 Push Jerk
10m Front Rack Lunges
12 Deadlift
9 Hang Squat Clean
6 Push Jerk
Run at Mat
Cap Time: 6 min.
Forrest Gump
Ejercicios
AMRAP
PPT
Cash in
1' Max Box Jumps
Then…
AMRAP 6'
20 HR Push ups
30m Shuttel Run
TIMECAP: 7 minutos
Descripción / Variantes
Jungle Fever
Ejercicios
AMRAP
INT/JUV
Cash in
1' Max Pull ups
Then…
AMRAP 6'
1 Rope Climb
10m HSPU
30m Shuttel Run
TIMECAP: 7 minutos
Descripción / Variantes
MASTER
Cash in
1' Max Chest to Bar
Then…
AMRAP 6'
1 Rope Climb
10m HSPU
30m Shuttel Run
AVANZADOS
Cash in
1' Max Chest to Bar
Then…
AMRAP 6'
1 Rope Climb
10m HSW
30m Shuttel Run
RX
Cash in
1' Max Bar MU
Then…
AMRAP 6'
1 Rope Climb Leg Less
10m HSW
30m Shuttel Run
Final
Ejercicios
MAX WEIGHT (lb)
1RM Squat Snatch
TIMECAP: 3 minutos
Descripción / Variantes
One For All
Ejercicios
AMRAP
AVANZADOS
100 DU A1
20 Globet Squat Sync A1-35/A2-45/A3-65
100m Swim A1
100 DU A2
20 Globet Squat Sync A2-45/A3-65
100m Swim A2
100 DU A3
20 Globet Squat A3-65
100m Swim A3
TIMECAP: 12 minutos
Descripción / Variantes
INTERMEDIOS
100 DU A1
20 Globet Squat Sync A1-35/A2-45/A3-65
50m Swim A1
75 DU A2
20 Globet Squat Sync A2-45/A3-65
50m Swim A2
50 DU A3
20 Globet Squat A3-65
50m Swim A3
Mad Max
Ejercicios
AMRAP
AVANZADOS
10 Burpees All Team
Max Reps Bar MU A1
10 Burpees All Team
Max Reps Chest to Bar A2
10 Burpees All Team
Max Reps Pull ups A3
10 Burpees All Team
Max Reps Bar MU A1
10 Burpees All Team
Max Reps Chest to Bar A2
10 Burpees All Team
Max Reps Pull ups A3
TIMECAP: 6 minutos
Descripción / Variantes
INTERMEDIOS
10 Burpees All Team
Max Reps Chest to Bar A1
10 Burpees All Team
Max Reps Pull ups A2
10 Burpees All Team
Max Reps Toes to Bar A3
10 Burpees All Team
Max Reps Chest to Bar A1
10 Burpees All Team
Max Reps Pull ups A2
10 Burpees All Team
Max Reps Toes to Bar A3
Running DT
Ejercicios
FOR TIME
5 RFT of
Run at Bar
12 Deadlift
9 Hang Squat Clean
6 Push Jerk
Run at Mat
TIMECAP: 10 minutos
Descripción / Variantes
Up and Down
Ejercicios
FOR TIME
AVANZADOS
12 Rope Climb Carrusel
10 HSPU A1
10 HSPU A2
10 HSPU A3
10m HSW A1
10m HSW A2
10m HSW A3
9 Rope Climb Carrusel
10 HSPU A1
10 HSPU A2
10 HSPU A3
10m HSW A1
10m HSW A2
10m HSW A3
6 Rope Climb Carrusel
10 HSPU A1
10 HSPU A2
10 HSPU A3
10m HSW A1
10m HSW A2
10m HSW A3
TIMECAP: 8 minutos
Descripción / Variantes
INTERMEDIOS
9 Rope Climb Carrusel
10 HSPU A1
10 HSPU A2
10 HSPU A3
10 WBS A1
10 WBS A2
10 WBS A3
6 Rope Climb Carrusel
10 HSPU A1
10 HSPU A2
10 HSPU A3
10 WBS A1
10 WBS A2
10 WBS A3
3 Rope Climb Carrusel
10 HSPU A1
10 HSPU A2
10 HSPU A3
10 WBS A1
10 WBS A2
10 WBS A3
Up and Down (b)
Ejercicios
MAX WEIGHT (lb)
1RM Suat Snatch
2min each athlete
TIMECAP: 6 minutos
