2017 Event 4: Virtuosity
Oct
28
12:00 PM12:00

2017 Event 4: Virtuosity

Workout 1: Rise From The Grave

In 6 Minutes, For Both Athletes:
Establish a 1RM Barbell Turkish Get-Up

Both athletes must complete all attempts within 6 minutes. There is no limit on the number of attempts that can be made. Score will be the sum of the heaviest weight successfully lifted by athlete 1 and the heaviest weight successfully lifted by athlete 2.

Movement Standards

Turkish Get-Up

The athlete begins lying down with both shoulders and butt on the ground, and the barbell raised above them, supported in only one hand, with the elbow of the supporting arm fully locked out.  The athlete MAY use both arms to position the barbell in this initial position (i.e. can bench press and/or use their hips to get the barbell into a 1-arm locked out position.)

The rep is complete when the athlete is standing with the barbell overhead, in one hand, with the elbow completely locked out, and the weight under control and balanced over the athlete's midline.  The athlete must wait at lockout for their judge to confirm that the rep is good before lowering the barbell.

Either arm may be used to complete the get-up.  The athlete is only required to get the barbell up: a descent will not be required.  However, the athlete MUST lower the barbell under control.  Dropping the barbell from anywhere above the shoulders will result in a no rep.  Both hands should be used to lower the barbell back to the ground under control.

During the movement, the athlete may use either arm to hold the barbell, and must not touch the barbell or any part of the body with the other hand at any time.  The barbell must remain above the athlete's head at all times.  

Workout 2: The Beast

6 Minute AMRAP:
6 Deadlifts
6 Muscle-Ups [Scaled: Burpee-Jumping-Pull-Ups]

1 Minute Rest

6 Minute AMRAP:
6 Power Cleans
6 Handstand Push-Ups [Scaled: Push-Ups]

1 Minute Rest

6 Minute AMRAP:
6 Power Snatches
6 Toes-to-Bar [Scaled: Hanging Knee Raises]

Male Team Weights
Rx: 275# Deadlift; 185# Clean; 135# Snatch
Scaled: 185# Deadlift; 135# Clean; 85# Snatch

Female Team Weights
Rx: 185# Deadlift; 135# Clean; 85# Snatch
Scaled: 125# Deadlift; 85# Clean; 65# Snatch

Reps may be divided in any way between team athletes (there is no minimum work requirement.)

Movement Standards

Deadlift: Both sides of the barbell must be touching the ground to begin each rep.  The athlete must reach full knee and hip extension, and the athlete's shoulders must be behind the bar at the top of each rep.

Muscle-Up:  In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscleups are performed, a change of direction below the rings is required.

Burpee-Jumping-Pull-Up:  Athletes will set up the rings at a height such that the bottom of the ring bisects their forearm when their arms are overhead. They will complete a burpee during which their chest must make complete, unambiguous contact with the ground, then grab the rings and jump into a pull-up that ends with the rings touching the athletes shoulders or chest (or anything lower than that.)

Power Clean:  Both sides of the barbell must be touching the ground to begin each rep. The athlete must clean the bar to the front rack.  Each rep must end with full knee and hip extension, and elbows in front of the bar.  Squat cleans, power cleans, and muscle cleans will all be permitted.

Handstand Push-Up:  Each rep must begin in handstand, with palms completely inside the tape box (standard 24x34"), arms completely extended, head in line with body.  Athlete must touch their scalp to the floor and return to full extension with head in line with body.  Each rep begins and ends with both feet touching the wall.  Kipping and strict HSPU are both permitted.

Push-Up:  Athletes must begin and end in a plank position.  At the bottom of each rep their chest must make complete, unambiguous contact with the ground.  Plank position must be maintained throughout: gratuitous worming will not be permitted.

Power Snatch:  Both sides of the barbell must be touching the ground to begin each rep. The athlete must take the bar overhead in one fluid movement, and reach full knee, hip, and elbow extension with the barbell over the middle of their feet at the top of each rep.  Clean and jerks (i.e. a pause in the rack) will not be permitted.  Squat snatches, power snatches, and muscle snatches will all be permitted.  Pressing out will be permitted as long as the barbell does not stop its upward trajectory.

Toes-to-Bar:  The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Hanging Knee Raise:  The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

Workout 3: Dr. Jekyll & Mr. Hyde

For Total Time —

Partner 1 completes “Dr. Jekyll”
21-15-9 Reps:
Calorie Row
Barbell Thrusters

Then Partner 2 completes “Mr. Hyde”
21-15-9 Reps:
Calorie Row
Dumbbell Thrusters

Time Cap: 14 Minutes.

Male Team Weights
Rx: 95# Barbell, 2x50# Dumbbells
Scaled: 65# Barbell, 2x35# Dumbbells

Female Team Weight
Rx: 65# Barbell, 2x35# Dumbbells
Scaled: 35# Barbell, 2x20# Dumbbells

This pair of workouts will be performed back-to-back.  Athlete 1 will complete all of "Jekyll", then will tag athlete 2 who will perform all of "Hyde".  The team score will be the total time taken to complete both workouts.

Movement Standards

Row: The C2 monitor must begin at 0 each round and must read the full calorie number before the athlete leaves the rower seat. Athletes are responsible for resetting their monitor each round.  The second athlete may be seated on their rower while the first athlete is completing "Jekyll": the first athlete must physically tag the second athlete before they can begin rowing.

Barbell Thruster: The barbell begins on the floor.  The athlete must clean the barbell to begin his or her reps.  The first rep may be squat cleaned. The athlete must pass through a full depth squat with hip crease below knee at the bottom of each rep, and reach full knee, hip, shoulder, and elbow extension with the barbell over the middle of their feet at the top of each rep.  

Dumbbell Thruster: The dumbbells begin on the floor.  The athlete must clean the dumbbells to begin his or her reps.  The first rep may be squat cleaned. The athlete must pass through a full depth squat with hip crease below knee at the bottom of each rep, and reach full knee, hip, shoulder, and elbow extension with the dumbbells over the middle of their feet at the top of each rep.  

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2017 Event 3: South Brooklyn
Oct
14
12:00 PM12:00

2017 Event 3: South Brooklyn

Workout 1: The Chipper

AMRAP in 10 Minutes:
200 Wall Ball Shots
150 Double-Unders
30 Bar Muscle-Ups

Male Team Weights
Rx: 20lb Ball to 10’ Target
Scaled: 14lb Ball to 9’ Target, Chest-to-Bar Pull-Ups for Bar Muscle-Ups

Female Team Weights
Rx: 14lb Ball to 9’ Target
Scaled: 10lb Ball to 8’ Target, Chest-to-Bar Pull-Ups for Bar Muscle-Ups

This workout is performed “Chipper Style”. Partners may divide work as desired. Score is total reps completed in 10 minutes. Time to complete the double-unders will be the tie breaker.

Movement Standards

Wall Ball:  The athlete begins with the ball on the floor then passes through bottom of a squat with hip crease below parallel to the knees. The rep is complete when the mass of the ball touches anywhere above the prescribed target line.

Double-Under: The jump rope passes twice under the athlete while the athlete is in the air.

Bar Muscle-Up: The athlete begins hanging from the bar with arms fully extended and the rep is completed with arms fully extended and shoulders in front of the bar. The athlete must pass through some portion of the dip and the feet may not pass above the parallel line of the bar at any point. No part of the arms (i.e., forearms or armpits) other than the hands may touch the bar at any point.

Chest-to-Bar Pull-Ups: The athlete begins hanging from the bar with arms fully extended. The feet must begin or pass behind the vertical plane of the bar, and the rep is complete when any area of the chest below the collarbone touches the bar.  

Workout 2: The Row/Snatch Ladder

In 10 Minutes:
20 Calorie Row
10 Snatches
20 Calorie Row
10 Snatches
20 Calorie Row
10 Snatches
20 Calorie Row
AMRAP Snatches

Male Team Weights
Rx: 135-155-175-185 lbs
Scaled: 95-105-115-125 lbs

Female Team Weights
Rx: 95-105-115-125 lbs
Scaled: 45-55-65-75 lbs

Partners can split the rows however desired, i.e. one partner may do all of the rowing. When the monitor hits 20 cals, partners will tag each other in the designated area and the snatches may begin.

Both partners must complete at least 1 rep at each weight before advancing to the next weight. The barbell and plates must remain in the designated area for the reps to count. Partners alone are responsible for loading of the bar to the proper weight and clips must be used.

Score is total reps completed in 10 minutes. Time to complete the last full round of snatches will be the tiebreaker.

Movement Standards

Row: The C2 monitor must begin at 0 each round and must read 20 cals before the tag. Athletes are responsible for resetting their monitor each round.

Snatch: Any version of the snatch from the floor is permitted, i.e., Power, Split, Full, or Muscle. No hang snatches are permitted. The bar must move from the floor to overhead in one motion and may not touch any part of the body (other than the hips on the way up) during the lift. No part of the body other than the feet may touch the floor at any portion of the lift. The lift is complete when the athlete is standing fully extended with arms locked out overhead with the barbell over the midline of the body.

Workout 3: The Sprint Relay

For Time:
Athlete 1 Completes —
30/25 Calorie Assault Bike
20 Burpee-Box-Jump-Overs
10 Sandbag Cleans
Then Athlete 2 Completes —
30/25 Calorie Assault Bike
20 Burpee-Box-Jump-Overs
10 Sandbag Cleans

Time Cap: 12 Minutes.

Male Team Weights
Rx: 30” Box, 140lb Sandbag
Scaled: 24” Box*, 100lb Sandbag

Female Team Weights
Rx: 24” Box, 100lb Sandbag
Scaled: 20” Box*, 60lb Sandbag

* Step-ups will be permitted in the scaled division.

Partner A completes the first round of the workout while partner B waits at the holding area. Once partner A completes the round, they tag B in the holding area who then proceeds to the Assault Bike and begins their round. 

The workout is completed when Partner B completes the round and brings Sandbag to the holding area. Athlete 1's time to complete their round will be the tie breaker.

Movement Standards

Assault Bike: The monitor must begin at 0 each round and must read 30/25 cals before athlete leaves seat. Athletes are responsible for resetting their monitor each round.

Burpee-Box-Jump-Over: The burpee starts with chest and thighs to floor while facing the box. The jump is a two foot takeoff. The athlete may use their hands to get over the box but no other part of the body may touch the box. There is no extension requirement atop the box and the athlete may get down from the box however desired. 

Sandbag Clean: The "clean" is from the ground to over the shoulder, with sandbag passing over the shoulder while both knees and hips are fully extended.

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2017 Event 2: CrossFit Queens
Sep
30
12:00 PM12:00

2017 Event 2: CrossFit Queens

Workouts 1 & 2: Fast & Furious

Rx Version
In 15 Minutes —
800m Run
AMRAP in Remaining Time:
- 7 Thrusters, 95/65#
- 7 Lateral Burpees-Over-Bar
- 7 Pull-Ups

Scaled Version
In 15 Minutes —
800m Run
AMRAP in Remaining Time:
- 7 Thrusters, 65/45#
- 7 Lateral Burpees-Over-Bar
- 7 Jumping Pull-Ups

Each team will begin the workout by running 800m. The team must run together, holding each end of a rope. Your score for Workout #1 will be the time at which you return from the run.

As soon as the team returns from the run, they will begin the AMRAP, and continue until 15 minutes is up.  Each teammate must complete a full round before alternating. Your team score for Workout #2 will be the rounds and reps both teammates complete on the AMRAP.

Movement Standards

Thrusters:  The barbell begins on the floor.  The athlete must clean the barbell to begin his or her reps.  The first rep may be squat cleaned. The athlete must pass through a full depth squat with hip crease below knee at the bottom of each rep, and reach full knee, hip, shoulder, and elbow extension with the barbell over the middle of their feet at the top of each rep.  

Lateral Burpees-Over-Bar: The athlete must perform a burpee parallel to the barbell, touching their chest completely to the ground. The athlete must then jump over the barbell.  The athlete must take off from the ground and land on the ground with two feet. Full hip extension is not required.

Pull-Ups: These are standard chin-over-bar pull-ups.  The athlete must begin every rep hanging from the bar with full arm extension.  The athlete's chin must clearly break the horizontal plane of the pull-up bar at the top of every rep.  Strict, kipping, and butterfly pull-ups are all permissible as long as those standards are met.

Jumping Pull-Ups: Athletes will set up a box at a height such that the pull-up bar bisects their forearm when their arms are overhead. Each rep begins with arms fully extended (knees and hips bent,) and ends with the athlete's chin fully clearing the vertical plane of the pull-up bar.

Workout 3: Pain & Gain

AMRAP in 2 Minutes:
Bench Press

Male Team Weights
Rx: 185lbs
Scaled: 135lbs

Female Team Weights
Rx: 105lbs
Scaled: 75lbs

Teammates spot each other and can alternate at any time.  Team score is total reps completed by both team members in 2 minutes.

Movement Standards

Bench Press: The bench must be perpendicular to the rack.  The athlete must lie with head, shoulders, and butt in contact with the bench surface.  Contact must be maintained throughout each rep.  The barbell must be taken off the rack at full arm lockout.  Each rep begins with arms fully locked out above chest. The barbell must touch the chest and return to full lockout for the rep to be complete.  Each rep must be completely locked out before the barbell is returned to the rack.

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2017 Event 1: CrossFit Gantry
Sep
16
12:00 PM12:00

2017 Event 1: CrossFit Gantry

Workout 1: 3333 Intervals

As a Team of 2, 4 Rounds for Total Squat Cleans:
In 3 Minutes —
- 3 Rope Climbs, 15' [Scaled: 3 Rope Climbs, 10' OR 9 Rope Pulls From Floor]
- 20/15 Calorie Row
- AMRAP Squat Cleans
Rest 1 Minute

Squat Clean Weights
Men's Rx / Women's Rx and Men's Scaled / Women's Scaled
Round 1: 135/95/65 lbs
Round 2: 165/115/75 lbs
Round 3: 185/135/85 lbs
Round 4: 205/145/95 lbs

On the call of 3-2-1 Go, athletes will have 3 minutes to perform 3 rope climbs, 20/15 cal row and max rep squat cleans.  They will then have a 1 minute period to change the weight on their bar.  At the end of 1 minute, they will repeat the cycle with the heavier weights. 

Score is total squat cleans. Work can be divided between partners in any way - there is no minimum work requirement on any movement.

Movement Standards

Rope Climb:  Rx athletes must ring the bell at 15', and descend past the 10' tape mark before dropping down for each rep to count; scaled athletes must touch the tape at 10'. Scaled athletes may substitute 3 rope pulls from the floor for each 10' rope climb.  Any foot wrap style is acceptable. The athletes can split the rope climbs however they would like.  If switching partners, the partner #1 must have both feet on the ground and hands off the rope before  partner #2 begins their climb.

Row: The partner who is starting the row may sit on the rower and strap in but cannot pick up the handle until they are tagged by their partner after the 3rd rope climb. The damper setting can be wherever the individual would like it set.  

Squat Clean: Both partners will advance towards the barbell together: the non-rowing partner may not advance forward out of the pull up rig until their partner is OFF the rower.  The bar must start from the ground.  The athlete must pass through a full squat and finish with their hips and knees fully extended.  Touch and go, dropping from the top, and a power clean + front squat combination are all allowed.  If switching partners, the bar must come to a complete rest before picking up the bar. 

Workout 2: Sandbag Relay

For Time:
100m Sandbag Carry, Partner #1
100m Sandbag Carry, Partner #2

Male Team Weights
Rx: 140lbs
Scaled: 100lbs

Female Team Weights
Rx: 100lbs
Scaled: 60lbs

Time Cap: 4 Minutes.

Partner #1 will carry the sandbag down 50 m and back 50 m.  Partner #1 can handoff the sandbag to Partner #2 or drop it and Partner #2 lifts it off the ground.  Partner #2 will then travel 50m down and back.

The score is the total time to finish, OR if 200m is not complete by the 4:00 time cap, score is 4:00 plus 1 second for every 5 meters remaining.  For example, if Partner #2 goes down 50 m and only gets halfway back (25m) by the 4:00 time cap their time will be 4:05.

Movement Standards

Sandbag Carry: The sandbag must be carried in a bear hug and cannot be shouldered or carried overhead or on the back.

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