Date/time

Thu Jan 31st at 8:00pm

Location

Gritt athletics (formerly Cloverdale CrossFit)


Events

Pullups & Deadlift
Division II

4 athletes on each team will complete:

AMRAP in 3 minutes for points
Athlete must pick one movement

  • Banded Pullup - 2 Point
  • Kipping Pullup - 3 Points
  • CTB Pullup - 5 Points

Straight into:

  • 4 minutes to find:
  • 4 rep max Deadlift

Scoring

Score: Total Points + Pounds

Spread: 80 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)
  • Athlete must choose one movement for entire amrap
  • Female lifts x1.5

Standards

All movements follow typical standards
Beige / Red band (or similar)
Deadlift reps must be touch'n'go - no re-set on the ground whatsoever
Scaled: quick re-set between reps (~1s & hands cannot leave bar)

Double Waterfall
Division II

2 teams of 2 athletes will complete waterfall style:

For Time:

  • 60x Calorie Row OR Assault Bike
  • 80x Thrusters (75/55)

Scoring

Score: Total Time

Spread: 60 seconds

2 points: Team with the 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 team will begin on the rower (1 athlete working)
The team may switch who's working at any time
Once the first team has completed the row they will move onto the thrusters, and the second team will begin rowing
The second team may not begin their thrusters until the first team has completed them
Time is completed when the second team completes the 80th thruster

Standards

All movements follow typical standards
Each team is only allowed 1 rower & 2 barbells (1M + 1F)
Only 1 barbell may be off the ground at a time (if team is M+F)

Boats & Bars Chipper
Division II

A team of 4 athletes will complete...

For Time:

  • 4,000m Row

At the same time, 3 rounds of:

  • 40x Hang Snatch / Clean (85lb)
  • 40x Front Squat / Back Squat
  • 40x Burpees

Scoring

Score: Total Time

Spread: 60 seconds

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

Flow

2 Athletes may be working at a time, 1 on the rower & 1 on the barbell
The barbell may not touch the floor at any time untl all work is completed
Athletes may switch on / off the rower or the barbell at any time, as long as no more than 2 athletes are ever working (rower + reps)
Once either the row or reps have been completed, only 1 athlete may work at a time
While athletes are being performend, 1 athlete must keep the bar off the ground
If the bar touches the ground, the whole team (including rower) must do 5 burpee high 5s together

Standards

All movements follow typical standards
Men will perform a hang snatch (any position, any style) women will perform a Hang Clean (ditto)
Men will perform a front squat, women will perform a back squat
The whole team will share one barbell (that cannot touch the floor, even during burpees)