Date/time

Thu Sep 26th at 8:30pm

Location

Rocky Point Crossfit


Events

Bouncy Squats V4
Division Scaled

4 athletes on each team will complete:

  • AMRAP in 3 minutes:
  • Double Unders (or 2x singles)

Straight into:

  • 4 minutes to find:
  • 5 Rep Max Back Squat

Scoring

Score: Total Points (1 point / 2 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
Back Squat is from the rack, there is no time limit as long as the bar remains on the athlets back
Athletes may do singles & get half the reps credit - but must choose one or the other before beginning

Run, Snatch, Handstands Core & more V1
Division Scaled

"A Team of 4, with 1 athlete working and 1 athlete running at a time:

12min AMRAP

-50x Alternating DB Snatch (35/20)
-25x HR Pushups (Rx / nude band)
-50x Toe to Ring (rx / Feet above hip)
-25x Burpees over DB

AND Max 200m Ball Run (14/8)
(20 reps per run completed)

Scoring

Score: Total reps completed

Spread: :50

2 points: Team with most reps
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 the DB snatch while another heads out the door for the ball run
  • Athletes not running may switch anytime in any order
  • Athletes running must stay in the same order throughout the entire workout

Standards

  • All movements follow typical standards
  • there may only be 2 athletes working at a time (one running, one on reps)
  • if raining, sub wallball weight to use a rubber slam ball OR sub 200m runs with 200m row (20 reps)
  • men must do Rx hand release pushups, women may utilize a thin band
  • Men will do toe to ring, women may choose between TTR OR feet above hip on the bar (heals must pass above the hip crease every rep) "

Mini Girls V3
Division Scaled

"4 athletes will complete a workout one after the other:

  • Annie-ish
    • 100x Double Unders
    • 50x Abmat Situps
  • Lil Grace
    • 20x Clean & Jerk (95/65)
  • Lil Helen
    • 200m Run (or close)
    • 20x Russian Kettlebell Swings (24/16)
    • 15x Pullups (rx / band optional)
  • Lil Karen
    • 80x Wallballs (14/8 @ 10')

Scoring

Score: Final Time

Spread: 90 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... the first athlete begins Annie-ish, after completing the final rep they will tag the next athlete who will begin Lil grace
  • Continue this way until the final wallball is completed
  • 1 athlete will complete the entire mini wod themself

Standards

All movements follow typical standards
Clean and jerk may be any style as long as it touches the ground between reps
200m run or whatever the home gyms closest equivelant is
If unable to run sub with 250/200m Row or 20/15 Cal Assault bike"