“The Rx Checklist” Challenge

Originally created by Bryant Powers (CrossFit Oaho), The “Rx Checklist” Challenge is a serious test of skills commonly used in CrossFit style workouts. It was recently brought to the mainland by Freddy Camacho (CrossFit One World), who described it as “The greatest One World event ever.” This is how the challenge works: A small number of students will be selected for the Challenge to be held on a specific day and time. All athletes will turn their checklist card into the moderator. The cards will be shuffled and the order will be set for the entire Challenge. The participants will go one after another through each skill. Each skill will be set up immediately after completion of the previous skill. There are a few skills where two or more participants will perform at the same time. The moderator will determine how many participants will move at one time. All 34 SKILLS (see below) must be performed in order, one after another. If the athlete fails an attempt, you get a second attempt before the class moves onto the next skill. If you fail more than two first attempts, you do not pass the Challenge. If you fail your second attempt on one exercise, you will get one more chance at the end of the Challenge to attempt the skill again. Below are the movements in order, along with movement standards we uphold...

“The Rx Checklist”

1. 5 reps - Front Squat (155/105).
Crease of hip below parallel and full hip extension at top of squat.

2. 5 reps - Overhead Squat (95/65).
Crease of hip below parallel and full hip extension at top of squat.

3. 5 reps - Deadlift (225/155).
Full extension at top of lift and hands must stay on bar for all five reps.

4. 5 reps - Kettlebell Swing (32kg/20kg).
Arms must stay straight and ears in front of arms in overhead position.

5. 3 reps - Thruster (135/95).
Crease of hip below parallel and ears in front of arms in overhead position.

6. 15 reps - Wall Ball (20/14).
Hip crease below parallel. Ball OVER the 10’ mark. Dropped ball is a failed attempt.

7. 5 reps - Squat Clean (135/95).
Hip crease below parallel, full hip extension at top. Hands stay on bar for all five reps.

8. 5 reps - Jerk (135/95).
Ears in front of arms in locked out overhead position. Push jerk or split jerk.

9. 3 reps - Squat Snatch (135/95).
Catch in full squat with crease of hip below parallel to full hip extension.

10. 3 reps (each) - One Arm Dumbbell Snatch (50/35).
Catch in full squat with crease of hip below parallel to full hip extension. DB touches ground.

11. 5 reps - Dumbbell Hang Squat Clean (50/25).
Must catch in squat with crease of hip below parallel.

12. 5 reps - Press (95/65).
Ears in front of arms in locked out overhead position.

13. 5 reps - Push Press (135/95).
Ears in front of arms in locked out overhead position.

14. 5 reps - Sumo-Deadlift High-Pull (95/65).
Elbows above bar in high pull position.

15. 5 reps - Bench Press (BW/66% of BW).
Touch and go. Bar to chest full lock out at the top.

16. 5 reps (each) - Turkish Get-Up (40/25).
Lying flat on back to standing back to laying flat on back equals one rep.

17. 15 sec hold - Paralette L-Sit.
Toes above hips at start and end.

18. 15 sec hold - Freestanding Handstand.
No spotter.

19. 10 reps – Chest to Bar Pull-Up.
Full extension of arms at bottom. Chin over bar at top.

20. 5 reps - Strict Pull-Up.
Full extension of arms at bottom. Chin over bar at top.

21. 1 ascent - Rope Climb 15’.
Must start on with butt on ground. Using feet is okay.

22. 3 reps - L Pull-Up.
Toes above hips at start and end. May lower the legs each rep, toes above hip before start of rep.

23. 3 reps - Ring Muscle-Up.
Turn palms out at bottom prior to beginning and turn palms forward when over the rings.

24. 3 reps - Bar Muscle-Up.
Full extension of arms at the bottom. Arms locked out above the bar.

25. 25 reps - Push-Up.
On count of judge. Down, hold, up, hold. Chest to deck. Full extension of arms at top of push-up.

26.5 reps- Slapping Push-Ups.
Chest to deck, then both hands must touch the chest when at top of the push-up.

27. 5 reps - Ring Dip.
Shoulders below elbows at bottom position. Turn palms forward when over the rings at top.

28. 5 reps - Handstand Push-Up.
Forehead touches deck. At top position, head comes forward and ears are in front of arms.

29. 10 reps - Burpee.
Chest touches deck. 6” jump.

30. 10 reps - GHD Sit-Up.
One hand touches ground at bottom position. One hand touches foot post at top position.

31. 10 reps - Knees to Elbow.
Knees must go over the elbow. Arms must stay straight.

32. 10 reps - Rebounding Box Jump 20”.
Must jump as soon as feet touch the ground. Must get full hip extension jumping off box.

33. 3 reps (each) - Pistol.
Butt must go to ankle depth. You leg extended cannot touch ground for all three reps.

34. 10 reps - Double-Under.
Self explanatory.

There will be one “Rx Checklist” Challenge per month. Each month will be denoted as a graduating class. The first Challenge will be Class 01, the second Class 02, etc… There will be a framed photograph of each graduating class hung up at the gym. Upon successful completion you will receive a certificate and the coveted “Rx Checklist T-Shirt”.

Workout of the Day
Snatch
1, 1, 1, 1, 1
-break
Three rounds for time:
15 Handstand Push-Ups
Row 250m
15 Power Snatch #95/65