Date/time

Thu Feb 7th at 8:00pm

Location

Gritt athletics (formerly Cloverdale CrossFit)


Events

Jump'n Thrust
Division II

4 athletes on each team will complete:

  • AMRAP in 3 minutes:
  • Box Jump Over (24/20"")

Straight into:

  • 4 minutes to find:
  • 2 Rep max Thruster

Scoring

Score: Total Points (reps + 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
Feet may move on the thruster, but no jerks

Push & Pull & Pedal
Division II

A Team of 4, with 1 athlete working and 1 athlete Assault Biking:
10 minute AMRAP:

5, 10, 15, 20... reps of:

  • Power Snatch (85/55)
  • Pushups (hr/rx)
  • Thruster (85/55)
  • Pullups (COB/Rx)

AND Max CAL Assault (sub: Row)

Scoring

Score: Total reps + CALs completed

Spread: 40 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 on the assault bike and another will begin power snatch
The athletes may switch in and out at any time, in any order, as long as there is always only one athlete working at the workout, and one on the assault bike
Athletes must tag in / out to switch any movements

Standards

All movements follow typical standards
Pushups will be performed hand release for men, and rx for women, scaled may use a nude band for assistance
COB Pullups are Chin Over Bar pullups for men - the chin must pass the vertical (not just horizontal) plane of the bar
Women perform regular Rx Pullups, scaled may use a light band

Mini Dam Waterfall
Division II

A Team of 4, with 1 athlete after the other, waterfall style.
For time:

  • 40x Wallballs (each athlete)
  • 2,000m Row (team total)
  • 20x Burpee Box Jumps (24/20"")

Scoring

Score: Final time

Spread: 60 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 athlete will begin doing their 40 wallballs
After completing 40 wallballs, they will get on the rower and the next athlete may begin wallballs
The athlete on the rower may row as far as they choose, but the final athlete cannot move on until the rower has hit 2,000m
Once the athlete moves to the burpee box jumps the athletes may all move forward
There may only be 1 athlete per 'station' at a time, athletes cannot wait 'between' stations

Standards

All movements follow typical standards