CrossFit ATR – CrossFit
Friday Night Lights!!!! Friends, fitness, Nerf guns, axe throwing, snacks and drinks…. What more could you ask for?!
READY
1.) READY: 1 Round (0:00-6:00)
– 1:00 Bike
– 1:00 Run 200M Run
– 1:00 Row
– 30’ Hamstring Scoops
– 30’ Samson Lunge
– 30’ T-Inchworm w/Push-Up
-10 Banded external rotation and press
* Allow 6:00 for workout brief and have athletes pair up to judge/workout. Have each pair stand on a ski erg to determine their number for ergs.
E.S.D.
Metcon (AMRAP – Reps)
“ATR Intramural Open 22.4 aka Biatholonish From Hell”
For Reps:(2 min work, 1 min shoot/transition format)
-2 minutes max cals Ski
1 minute to shoot 6 darts at your coaches mouth and get to bike
-2 min max cals Bike
1 minute to shoot 6 darts at your coaches mouth and get to row
-2 min max cals Row
1 minute to shoot 6 darts at your coaches mouth and get to pull up bar
-2 min to get a SINGLE attempt at max time Dead Hang (must start on 10 second marks)
1 min to get to Lunges
-3 min to Lunge 70 meters outside (35 down, 35 back).
*( RX+ is Dumbbell (in each hand) weight in the Farmers Carry position, 1 point per pound)
**The Lunge is a buy in for the handstand hold
-Remaining time to handstand hold (60 seconds max). Every second is a point.
***Judges notes: Judges need to reload Nerf guns while the athlete is in their 2 minutes of work on the erg. While athletes are shooting, the judge needs to go to the previous erg and document calories. Judge needs to use appropriate color for registered athletes (Dark blue), or non-registered athletes (white or orange).
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WORKOUT NOTES
Details:
-Dart colors will differ for people participating in the ATR Open and non-participants.
-Darts in each Captains box will be counted at the end of each heat and recorded for a total at the end of competition (Sunday)
-Total darts for your team will be averaged by the participants and that number will be added to all athletes on the teams scores.
Ergs/Darts
-The number (marked on tape) selected for the Ski Erg, will be the same you must use on each subsequent Erg (Bike, Rower).
-Adjusted your assigned Bike seat and Rower footing prior to clock starting.
-Judge will be responsible for loading Nerf Guns while Athlete is in the 2 min of work.
-While Athlete is shooting, the Judge will check the Erg just used for Calories (allow for rollover cals)
Dead Hang
-When athlete transitions to dead hang, the Judge must be facing the clock. Athlete may only start the hang on the 10 second marks, if they jump up prior to a 10 second increment the time will not count until the 10 second mark is reached.
-No grips of any kind, chalk is allowed.
-Any hand position is allowed as long as hands are not touching each other (no interlocking fingers). Besides your hands, no part of the body is allowed to touch anything.
-Hands must be on the same bar.
Lunge
-Knee needs to touch the ground.
-Hips extension at the top (get vertical before you move forward).
-Both feet must pass marker lines.
-Weight must be in farmers carry, no resting weight on knee while lunging.
-If completed before the 2 min window, athlete can get into position for handstand hold.
Handstand Hold
-Must finish Lunge before starting Handstand (Lunge is the buy in)
-Must be in the hold for at least 3 seconds to count (no kicking up and down rapidly)
-Time starts when both feet on wall and ends when one foot comes off wall
-Both hands must be on the tape line
-Facing the wall is permitted.
Workout Times and deadlines:-One and Done!!! No redo’s!!! Sunday @8pm
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