A great primer for the CrossFit Open! This is a COED competition so grab your friend, spouse, training partner or gym member you have always wanted to throwdown with and head to our beautiful location in Crestview, FL.

 

Date: January 30, 2021

Athlete Check in Time: TBD

First Event: TBD

Location:  207 N Brett Street, Crestview, FL, 32536

Standards (this isn't the movement list for the event, but an idea of what you should be capable of doing FOR REPS)

RX 

Bar Muscle ups

Hand Stand Push Ups 

T2B

Double Unders

All DB Movements - 50/35

OHS - 135/95

PC - 205/135

Deadlift - 225/155

Shoulder to Overhead  - (185/135)

Snatch (power or squat) - (185/125) 

Box Jumps - 30/24

Sandbag Run - 50/35

INTERMEDIATE

Pull Ups

Hand Release Push Ups 

T2B

Double Unders

ALL DB Movements - 35/25

OHS - 95/65

PC - 155/105

Deadlift - 185/135

Shoulder to Overhead  - 115/85

Snatch - 115/80  

Box Jumps - 24/20

Sandbag Run - 50/35

SCALED

Jumping Pull ups

Knee Push Ups 

Knee Raises

Single Unders

ALL DB Movements - 25/15

OHS - 45/35

PC- 95/65

Deadlift - 135/95

Shoulder To Over Head  - 95/65

Ground 2 Overhead - 95/65 - ADDED

Box Step ups - 24/20

Sandbag Walk/Run - 35lb

MASTERS (40+)

Chest 2 Bar

T2B

Hand Stand Push Ups 

Double Unders

All DB Movements - 50/35

OHS - 115/85

PC - 185/115

Deadlift - 185/135

Shoulder to OverHead (ADDED) - 135/95

Snatch  - 135/95

Box Jumps 24/20

Sandbag Run - 50/35

Workout 1 -

Never Ending Story

AMRAP 10 Minutes

3 HSPU, 3 OHS, 3 Lateral Bar Burpees

6 HSPU, 6 OHS, 6 Lateral Bar Burpees

9 HSPU, 9 OHS, 9 Lateral Bar Burpees

12 HSPU, 12 OHS, 12 Lateral Bar Burpees

increasing by 3 each round until the 10 min cap.....

Over Head Squat weights

RX - 135/95

Masters - 115/80

Intermediate - 95/65

Scaled - 45/35 (empty bar)

Hand Stand Push Ups

RX/Masters - As written

Intermediate - Hand Release Push Ups

Scaled - Knee Hand Release Push Ups

STANDARDS

- One Partner Working at a time, split reps as needed

- Must tag when changing movements - no tagging required when swapping during same movement (Example, one partner does 6 OHS and then the other partner starts without tagging. At the end of the set of OHS, one partner finishes and then tags the other before beginning burpees)

- Must stay in your lane the entire workout

- TIE BREAKER is after the completion of the set of 12's

Hand Stand Push Ups

- Palms of Hands must stay in the taped box (36x24inches)

- At bottom of rep, head must touch the provided skull matt

- At top of rep, arms/hips/legs must be fully locked out, heels touching the wall, butt must me off wall at full extension

- Kipping or Strict is allowed

Hand Release Push Ups 

- At bottom of the rep chest and thighs must be on the ground, with hands off the ground

- At top of the rep, arms must be fully extended and locked out.  Must have a straight line from head to heels.  No dropping of back or butt.  No Raising of back or butt.  

- You can WORM the push up as long as at the top of the rep you are fully locked out and meet above standards.

- Scaled will do push ups from knees meeting same standards as above.  

Overhead Squats

- You can squat snatch, power snatch, jerk and squat to start the rep. 

- The rep will start when you have the weight locked out overhead and you squat below parallel (hip crease, apex of hip must be below knee)

- The rep will finish when you have the weight locked out overhead and your knees, hips, are locked out and in a fully standing position.  

- Due to the close spacing of the workout areas, athletes must control the loaded bar to the ground.  You can drop it as long as you control the drop.  We do not want bars flying everywhere.  

- Scaled must sit the bar down and not drop it, or it will be an automatic no rep. 

- When lowering barbell to ground, if it bounces out of your area or into the wall, it will be a no rep.  Must be in control.  

Lateral Bar Burpees

- Rep begins when athlete has chest and thigh touching the ground.

- All divisions may step up or jump up.

- Rep is finished when athletes have both feet on opposite side of barbell.

- RX/Masters/intermediate MUST jump with both feet (2 feet take off) over the bar.  Scaled has the option to step OR jump.  

VIDEO LINK to workout

 

 

Workout 2 -

Full Metal Jacket

6 Minute Window

From 0:00-3:00

Partner 1 will establish a 3 rep Thruster Max

From 3:00-6:00 

Partner 2 will establish a 1 rep Max Cluster

STANDARDS - All Divisions

- One Partner Working at a time, partner not lifting can help change the weights

- Clips must be on bar for all lifts

- Must stay in your lane the entire workout

- You choose who does what lift

- Total weight of heaviest of both lifts will be your score

- All lifts will be from the ground

- NO JERKING of the weight.  Both lifts must be pressed out at the top without jerking under it

- Partner 2 barbell will be empty until the 3:00 Mark.  No pre loading weight

Thruster

- You can power clean it or split clean it to start the rep, but you must squat below parallel on each thruster.

- You can Squat Clean it, but must be below parallel on the catch

- Must be three consecutive reps.  You can rest at at top or on front rack before each thruster.  

- Knees, hips and arms must be locked out for each rep to be counted

- If you get a no rep, you can attempt to complete another rep without dropping if you choose.  

Cluster

- Must be squat cleaned to start the rep, descending below parallel 

- Knees, hips and arms must be locked out for each rep to be counted

  

VIDEO LINK to workout

 

 

Workout 3 - Double Trouble

FOR TIME:

200 Double Under's

50 Double DB Thrusters 

100 Double Under's

40 Double DB Box Step Overs (20 Inch Box)

50 Double Unders

30 Devil Presses

12 Min Cap

RX and Masters- 50/35

Intermediate - 35/25

Scaled 

300 Single Unders

50 Single DB Thrusters - 25/15

200 Singles

40 Box Step Overs - no weight (20 Inch Box)

100 Singles 

30 DB Ground to Overhead 25/15

STANDARDS

- One Partner Working at a time, split reps as needed

- Must tag when changing movements - no tagging required when swapping during same movements (you can swap between same movements as much as you like without tagging.  If a partner is starting a new movement, you must tag)

- Must stay in your lane the entire workout

- TIE BREAKER is after the completion of the 50 Thrusters

- Everyone will use a 20 inch Box

- DBs of partner not working must rest on the ground, not on box.  You may not pick up DBs until partner sets his down.

- NO DROPPING of DBs from overhead.  This will result in a no rep.

Double Under's

- Rope must swing twice on one jump for the rep to count

- Athletes may start with the rope in hand.  While partner is jumping, other may wait with there rope in hand.

DB Thrusters 

- Hip crease must be below parallel at the bottom

- Knees/hips/elbows must be locked out at the top

- Jerking of the dumbells is not allowed

Box Step overs

- Hold dumbells however you want

- If DB are on shoulders, hands must be touching handles

- Both feet must start on one side, Both feet must touch on top of the box, Both feet must finish on the other side of the box for the rep to count

- No resting of DB on quads and using quad to assist getting DB over box

- For scaled you can hold  DB however you want as long as one hand is touching DB.

Devil Press

With the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. Please note, the athlete must “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

- Athletes may Power Snatch the Dumbells, but must stand to full hip extension for the rep to count

- No SWINGING of DBs on side of body.  Must swing between legs.  

Ground to Overhead 

- For the scaled division athletes may Power snatch, Clean and Jerk, etc the DB to get it from the ground to over head.

- Both heads of the DB must touch the ground at the start of a rep

VIDEO LINK to workout

 

 

Workout 4 - Over the Top

3 Rounds for time:

(15 Minute Time Cap)

RX

15 Cleans - 155/105

30 Toes to Bar

10 Cleans 

20 Chest To Bar

5 Cleans

10 Bar Muscle Ups

Intermediate 

15 Cleans - 115/85

30 Kettle Bell Swings - 20/16K

10 Cleans 

20 Toes To bar

5 Cleans

10 Pull Ups

Scaled 

15 Cleans - 95/65

30 Kettle Bell Swings - 18/14K

10 Cleans 

20 Knee Raises

5 Cleans

10 Jumping Pull Ups

STANDARDS

- One Partner Working at a time, split reps as needed

- Must tag when changing movements - no tagging required when swapping during same movement

- Must stay in your lane the entire workout

- TIE BREAKER End of ROUND 1

Cleans

- Can be Power or squat.  

- The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar for the rep to be good 

Toes to bar

- The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front.

- Both feet must touch the bar together at some point. The arms can be bent or straight

Chest to bar

- This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.

- The arms must be fully extended at the bottom.

- At the top, the chest must clearly come into contact with the bar.

Bar Muscle Ups

- In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.

Kettle Bell Swings

- At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. 

Hanging Knee Raises

- in the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

Jumping Pull Ups

- For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar

VIDEO LINK to workout

 

 

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Mark Purcell
850-902-1964
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