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2018 Event 2 at CrossFit Virtuosity

Workout 1: Captains of Crush

AMRAP in 9 Minutes:
5 Synchro HSPU
10 Synchro Toes-to-Bar
15 Synchro Wall Ball

Scaled Version
AMRAP in 9 Minutes:
5 Synchro Hand Release Push-Ups
10 Synchro Hanging Knee Raises
15 Synchro Wall Ball

Team score for this workout is the total rounds and additional reps completed in 9 minutes.

Male Team Weights
Rx: 20lb Wall Ball to 10 ft. Target
Scaled: 14lb Wall Ball to 10 ft. Target

Female Team Weights
Rx: 14lb Wall Ball to 19 ft. Target
Scaled: 10lb Wall Ball to 9 ft. Target

Movement Standards

HSPU: Each rep must begin with both athletes 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. Synchronization must occur at the top of the rep only: athletes do not need to synchronize heads touching floor, but they must reach full arm extension for each rep at the same time.

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. Synchronization occurs at the point the toes contact the bar: both athletes must have both feet touching the bar at the same time each rep.

Wall Ball: For each rep, athletes must pass through a full depth squat with hip crease below knee, and the wall ball must touch the target such that the 9’ or 10' line is clearly visible beneath it.  Athletes do not have to stand up completely prior to the first rep (i.e. they can squat clean the ball off the ground.) Synchronization occurs at the bottom of each rep: athletes must be at the bottom of their squat at the same time each rep. The ball is not required to hit the wall at the same time.

Push-Up: The athlete must begin each rep in a plank with heels, hips, and shoulders in line. They must lift both hands off the ground at the bottom of each rep, and return to a plank at the top. Synchronization occurs at the bottom of the rep - both athletes must be lying completely on the ground with hands off the ground at the same time.

Hanging Knee Raise: The athlete must go from a full hang to having knees above hips. 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. Synchronization occurs at the top of the rep: both athletes must have knees above hips at the same time.

Workout 2: Captains of Crush Part Deux

Immediately following Workout 1, in a 5 Minute Window:
Find 1RM Axle Deadlift for each athlete

Teams will have five minutes to attempt a max axle deadlift. Each athlete can take as many attempts as desired within the five minute window with only reps completed before the five minute mark counting. Team score will be the sum of each partner’s best lifts.

The axle will start unloaded. Teams will have (6) 45 lb bumper plates, (4) metal 45 lb plates, (2) 25 lb bumper plates, (2) 10 lb bumper plates, (2) 5 lb bumper plates, and (2) 2.5 lb bumper plates each. Minimum jump is 5 lbs. The axle weighs 20 lbs. Either / both athletes can load the bar.

Movement Standards

Deadlift: Both sides of the axle 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. Lifting athlete must confirm weight to be lifted with their judge prior to beginning the lift. The athlete must wait for the judge to call “down” before putting the axle down. The bar can be dropped from the top of the lift, but must not be dropped until the “down” call is made. The non-lifting athlete must be well clear of the axle, weights, and lifting athlete throughout the lift.

Workout 3: Ladder Up

In 17 Minutes —
1000m Row
30 Pull-Ups
30 Snatches, 95/65 lbs
800m Row
20 C2B Pull-Ups
20 Snatches, 135/95 lbs
600m Row
10 Ring Muscle-Ups
AMRAP Snatches, 165/115 lbs

Team score for this workout is total reps completed in 17 minutes. The row will be scored as 1 rep per 100m rowed. Partners may divide work between athletes in any way.

Male Team Weights
Rx: 95 - 135 - 165 lb Snatches
Scaled: 65 - 95 - 115 lb Snatches; Jumping Pull-Ups - Pull-Ups - C2B Pull-Ups

Female Team Weights
Rx: 65 - 95 - 115 lb Snatches
Scaled: 35 - 55 - 75 lb Snatches; Seated Vertical Rows - Jumping Pull-Ups - Pull-Ups

Movement Standards

Row: Athletes may divide the row between them in any way. One athlete must be seated on the rower and must tag second athlete while seated when the required distance is reached, before he or she can get off the rower and both athletes may proceed to the pull-up bar or rings. Damper may be set as desired.

Snatch: Both sides of the barbell must be touching the ground to begin each rep (female scaled division must take barbell below knees to begin rep in the first round). 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 in this workout.  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.

Pull-Up: 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.

Chest-to-Bar Pull-Up: These are standard chest-to-bar pull-ups.  The athlete must begin every rep hanging from the bar with full arm extension.  The athlete's chest below their collarbone must clearly make contact with 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.

Ring 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 muscle-ups are performed, a change of direction below the rings is required.

Jumping Pull-Up: 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.

Seated Vertical Row: Athletes will set up a barbell in the rig at a height such that their arms are fully extended when seated underneath the barbell and gripping it fully with hands over shoulders. Each rep begins with athlete seated on the ground, and ends with athlete’s chin clearly breaking the horizontal plane of the barbell. Athletes legs can be straight or bent, but they must return to a fully seated position directly underneath the barbell each rep.

Earlier Event: September 9
2018 Event 1 at CrossFit South Brooklyn
Later Event: October 7
2018 Event 3 at CrossFit Queens