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2017 Event 3: South Brooklyn

  • CrossFit South Brooklyn 597 Degraw Street Brooklyn, NY, 11217 United States (map)

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.

Earlier Event: September 30
2017 Event 2: CrossFit Queens
Later Event: October 28
2017 Event 4: Virtuosity