Saturday's Classes:
Yoga at 8:30am
Competition/Class at 10:00am (arrive a few minutes early!)
Holly and Jason's 9lb 12oz baby girl... Congrats! |
We will start out at 10am with a group warm up, then move into a briefing of how the Competition will work, warm up for the competition specific movements and then get at it!
PART 1 (max weight):
- Start a 20 minute countdown timer
- Within this time frame achieve a maximum load on the split jerk
- You can begin adding weight to the empty barbell once the 20 minute timer begins, not before
- Press-outs are allowed
- Racks allowed
PLUS (IMMEDIATELY FOLLOWING)
PART 2 (max weight):
PART 2 (max weight):
- Start a 20 minute countdown timer
- Within this time frame achieve a max load on the following complex:
- 1 Power Clean - cannot go below 90 deg knee flexion for rep to count- 2 Squat Cleans
- 3 Front Squats - This sequence of 6 repetitions must be completed within 30 seconds for the attempt to count
(i.e. you cannot rest for 1 minute between the power clean and the squat clean reps and still count that as an attempt at this barbell complex) - Reps can be touch and go if you like
- You can begin adding weight to the empty barbell once the 20 minute countdown timer begins, not before
PLUS (IMMEDIATELY FOLLOWING)
PART 3 (two scores):
- Start a 10 minute countdown timer
- 100 Burpees - chest/thighs to floor, stand with arms at side, no jump required, stand completely vertical at the top
- AMRAP Double Unders in remaining time
- POST TWO SEPARATE SCORES:
- time to finish burpees
- total number of double unders
RULES:
1. The movement standards are CrossFit standards.
2. Video submission MUST include all four parts. Breaks OK.
3. Barbell for Split Jerk is on racks. If you drop, clean or de-load. No assist getting back on racks.
4. Squat Clean / Front squat: hips below knees on squat, full extension of hips at top of movement.
5. First front squat on any set can be a full squat clean.
6. Top score of Part 1 has heaviest split jerk (lbs); Top score of Part 2 has heaviest complex (in lbs).
Top score of Part 3(burpee) has the fastest time; Top score of Part3(DU) has the most DUs.
7. The four parts will be scored separately and equally.
8. The winner will have the lowest average place.
1. The movement standards are CrossFit standards.
2. Video submission MUST include all four parts. Breaks OK.
3. Barbell for Split Jerk is on racks. If you drop, clean or de-load. No assist getting back on racks.
4. Squat Clean / Front squat: hips below knees on squat, full extension of hips at top of movement.
5. First front squat on any set can be a full squat clean.
6. Top score of Part 1 has heaviest split jerk (lbs); Top score of Part 2 has heaviest complex (in lbs).
Top score of Part 3(burpee) has the fastest time; Top score of Part3(DU) has the most DUs.
7. The four parts will be scored separately and equally.
8. The winner will have the lowest average place.
OMG!! Shes gorgeous!!! Congrats Jason & Holly!
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