Date/time

Thursday Jan 17th at 8:00pm

Location

Gritt athletics (formerly Cloverdale CrossFit)


Events

Double Row & Clean'n Jerk
Division II

4 athletes on each team will complete:

  • AMRAP in 2 minutes:
  • Calorie Row

Straight into:

  • 4 minutes to find:
  • 2 Rep Max Clean & Jerk

Back into:

  • AMRAP in 2 minutes:
  • Calorie Row

Scoring

Score: Total Points (1 point / cal + 1 point per pound lifted)

Spread: 100 Points
2 points: Team with most points
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards
Div II: Clean and Jerks must be touch'n go
Div III: There may be a 'quick' re-set on the ground (<5s) & bar may be dropped between reps

Oh Won't You Ride my Bycicle?
Division II

A Team of 4, with 1 athlete working and 1 athlete rowing:

  • 30x Hang Snatch (DII 115/80)(DIII 95/65)
  • 40x Box Jump Overs (24/20")
  • 60x Shoulder 2 Overhead
  • 40x Box Jump Overs
  • 30x Hang Snatch

  • with Max Calorie Assault Bike during...

Scoring

Score: Final time - 1s for every calorie biked

Spread: 60 Seconds/Points

2 points: Team with best time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

At 3, 2,1..go, one athlete will begin biking (sub row OR equivelant cardio device if no bikes) and another will begin the hang snatch
Athletes may switch working athlete at any time, in any order so long as there is never more than 2 athletes working
At the completion of the 30 hang snatch, the final time will be x 60 (seconds) and - calories = final score
Athletes must tag in / out for switches on any movements

Standards

All movements follow typical standards
Hang snatch must begin with extension before the first rep
Shoulder 2 overhead may be any style but must show control at the top of the rep
Athletes must tag to switch working athlete

Synchronized Devil Legs
Division II

2 Teams of 2 Athletes will complete synchronized:

  • 16 - 12 - 8
  • Dual Dumbbell Devil Press (2x 40/30)
  • Dual Dumbbell Alternating Lunge (db on shoulders)

Scoring

Score: Final Time

Spread: 45 Seconds

2 points: Team with best time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

At 3, 2,1..go the first 2 athletes will begin their Devil's Press
Individual reps must be synchronized (not movements) so an athlete cannot do the 2nd rep until both athletes have finished the first
After both athletes have completed 16 Devil Press, they will begin the lunges with the DB on their shoulders
Lunge reps must be synchronized in the same format
Once the first team of 2 have completed all 16-12-8 reps, the second team of 2 will go
Time is complete when the 2nd pair finish the final lunge

Standards

All movements follow typical standards
Devil press begins with a burpee with the dumbbells on the ground, and ends with both hands & dumbbells extended overhead
See Wodapalooza indy online qualifier workout four description for Devil's press movement details
Alternating lunges may be back or forward stepping but both athletes must do the same