7:00 Check in. Please be there right at 7 so that we can start as close to or before 7:30. There will be two heats.
The first heat will be 2 Teams from crossfit Box Elder, (Athletes TBD) One team from Box Elder Elite Fitness (Wayne, Josh, Troy, Aaron). 2 Teams from Primal Mountain (Brent, Justin, Doug, Karl)
(Sara, Jeremi, Tami, Steph)
The Second heat will have 1 team from crossfit Box Elder (TBD), Two teams from Box Elder Elite Fitness (Shauna, Emily, Bobbi, Chelsy) (Neil, Brian, Blake, Jesse) One Team from Primal Mountain (Rob's group)
The workouts will look like this:
Workout 1: Each team will have 10 minutes for each person to establish a 1 rep max bench press. The 4 members will each use the same bench and rack and will have to record their rep. At the end of the 10 minutes, you will have 2 minutes to rest and workout 2 will start.
Workout 2: Each team will be split into pairs to complete 225 medicine ball (20/14) tosses over a bar. (9 ft high for men, 8 ft high for women) Both pairs must complete the med ball throws before you start on the next movement. After each team has done 225 throws, then as a team with one person working at a time, you will complete 200 toes to bar. You may rotate as much or as often as you would like, but the next person cannot jump up until the first person has landed on the ground. After the 200 reps are completed, each member must perform 50 air squats. As soon as the first person is done with their air squats, he/she may begin running.
Workout 3: This will be a 10 min amrap of 200m farmers carry with 25lb plates and kettlebell swings using a 50/30 # bell. More information will be given the morning of the competition.
Workout 4: Each team is to complete for time: 100 back squats (135/85) 200 Pull ups and 400 Double unders. Single Unders will be a 3:1 ratio. The teams will have one bar per team but may have as many jump ropes as they want. They will be able to complete these reps in any way they want. For example you may have 2 on jump ropes, 1 on squats and 1 on pull ups, and then as soon as the jump ropes are done, 3 on pull ups.....etc. For the pull ups you may kip or butterfly but have to extend fully at the bottom and have your chin break the horizontal plane of the bar.
Scoring: You will get a score for each person on the bench, a team time on workout 2, a rep score on workout 3 and a team time on workout 4. And then a total time which will include the run. The total length of the run is about 5 miles. There will be maps of the route the morning you check in. Standards for each movement will be gone over the morning of the competition.
It is supposed to be very hot Saturday, that is why we are starting so early. I would bring plenty of water. Also we have jump ropes that you are welcome to use but if you prefer,I would bring your own. Please let me know if you have any questions.
