by Crossfit Brio
2. February 2011 05:00
CrossFit... yoga?
"Grace"
30 Clean and Jerks for time (135/95#)
Optional CFE: Tabata Sprints. 8 rounds of 20 seconds on, 10 seconds off. Treadmill at 12% incline. For max distance
Today we can release the workouts for this Saturday's Intergalactic Throwdown. Remember you don't have to do all 3 WODs (although where's the fun in that??), so sign yourself in for any or all of the WOD times.
Event 1: Super Beast (9am)
For time (17 minute cap)
3 rounds of
- 30 double unders
- 20 Chest to Bar Pullups
- 10 burpees
then
10 deadlifts (315/205#)
10 clean and jerks (185/125#)
"jr men" division scaling: chin over horizontal plane of the bar, 225# dead, 135# c&j
"jr female" division scaling: jumping pullups with the bar at wrist of out stretched hands, 125# dead, 75# c&j
event 2: "captain intensity" (12pm)
combined score of these two events completed in 10 minutes:
4 minutes of rowing for total meters
6 min to establish 1 rep max front squat
The front squat bar will be taken from the rack and the weights must be loaded by the athletes. The total score is the sum of meteres rowed and pounds lifted. IE if rowing score was 1101 and front squat was 335, total score would be 1436.
event 3: "Franklin" (2pm)
max reps in 7 minutes of
handstand push ups
back squats (135/95#)
Squat bar will be taken from the floor. You can split up the reps between the two movements however you like.
Scoring is 1 point for a back squat, 2 points for HSPU
HSPUs will be done with each hand on a 25lb bumper plate, separated by an abmat. Your entire hand must be on the plate.
"jr mens" scaling is: 1 point for 115 back squat, 3 for HSPU
"jr women" scaling is: 1 point for 65ll back squat, 3 for HSPU
NO KIPPING is permitted on the HSPUs
Don't have any handstand pushups? Then it's 7 min for max rep back squats for you!