Friday, May 28, 2010

Regionals Bound!

Good luck to all the amazing Crossfit Central athletes who are competing at Regionals this weekend!

Stay tuned to for live coverage. Here are the workouts:

Individual event 1 - Snatch/OHS
10 Bars will be set up for men and women – 20 total per heat.
Weights for the men’s bars:
Weights for the women’s bars:

At each station athlete must complete:
1 Squat Snatch with 2 Overhead Squats or 1 Power Snatch with 3 Overhead Squats
Athletes will have 45 seconds to complete all three movements.
Athletes will have 15 seconds between stations.
Athletes will finish the workout when they are unable to complete all 3 movements within 45 seconds.
Movement standards PDF.

Individual event 2 - Weighted half Cindy
10 Minute AMRAP of:
5 Pull ups
10 Push ups
15 Squats
Men will be wearing a 20lb short weighted vest, Women will be wearing a 10lb short weighted vest. Movement standards PDF.

Individual event 3 - DU/DL/SBR/Row
For time:
100 Double Unders
3 Rounds of:
10 Deadlifts(275/185lbs)
1 Sandbag run(75/50lbs)
Then row 1K
Movement standards PDF.

Individual event 4 - Final Event
For time:
10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans (155/105lbs)
Run the Block
Movement standards PDF.

Affiliate team event 1 - Deadlift and Double Unders
In teams of 4 athletes (2 men / 2 women) AMRAP in 7 minutes of:
2 men have to complete 100 double unders then 25 deadlifts(225lbs) total, in that order
2 women have to complete 100 double unders then 25 deadlifts(155lbs) total, in that order
Once the entire team has completed 200 DU and 50 DL, they spend the remainder of the 7 minutes completing as many reps as possible of either deadlifts or double unders. Only one man and one woman can be working at a time. Two bars will be provided for each team. Movement Standards PDF.

Affiliate event 2 - The 100’s - Affiliate
100 Thrusters(115/75lbs)
100 Push Ups
100 Hang Power Clean(115/75lbs)
100 Ring Dips
100 Overhead Squats(115/75lbs)
Teams of four athletes. Only one team member can be working at one time. teams must complete all 100 reps before moving on to the next movement.
You must move as a team. Movement Standards PDF.

Affiliate event 3 - Row
As a team, max distance row in 24 minutes.
Each athlete will perform 3 rounds of 2 minutes of rowing for maximum distance. There will be a continuously running clock
Teams of 4 Athletes. Only one athlete will be working at one time. There is one rower per team. Team members will switch off rowing every 2 minutes until everyone has rowed 3 times and the 24 minute limit is up. Movement standards PDF.

Get some!!

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