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Friday August 22, 2014 CrossFit Stapleton- Denver, CO

Heat Schedule

Click below to download the PDF’s for the Saturday Heat schedules.

 

Download CO Open Saturday AM Heats

Download CO Open Saturday PM Heats

Good Luck Rob, Ryan, Krissy and Tay!! 

First heat for our CFS Girls kicks off at 9:40am tomorrow morning. The guys begin at 10:45 (Ryan) and 11am (Rob)

We hope to see you there!

2014 Colorado Open – Saturday Workouts

Get Ready! The FRCF Colorado Open is about to begin. Here is the first announcement of workouts.

The Pro division will be kicking off the event Friday night with a workout at 6 pm. Be sure to catch it while you are checking in for the Open division.

The Pro Division will have a total of 9 scored events.
The Open Division will have a total of 5 scored events.

But first… some General Items:
You will be performing most of the exercises within a 7′ by 9′ taped off work space.  If any part of your body or any equipment that you are using goes out side that work space you will get a No Rep for that rep.

You may use athletic tape, leather gloves, gymnastics grips.  You may not use sticky gloves or any other items that aid in grip retention.

You may use any footwear that you wish, but you must wear shoes.

Weight belts are allowed for any and all workouts.

We will stick to the time table that is listed in the Heat Sheets.  You must report to the Heat Check-in Desk 5 minutes prior to the start of your heat.

Many of you did not list the Affiliate that you are representing.  This can be rectified at Athlete Check-in, when you get your athlete packet.  Please be sure to do this, so that your scores will be able to be tallied for the Affiliate Championships.

Saturday Morning Workout

Open Division
4 rounds for time of:
15 pullups, chin over
15 kettlebell overhead lunge, 1 x 24 kg (16 kg)
15 box overs, 24″ box (20″ box)

Pro Division
4 rounds for time of:
15 pullups, chest-to-bar
15 kettlebell overhead lunge, 1 x 24 kg (16 kg)
15 box overs, 28″ box (24″ box)

Time Cut:  10 Minutes

Pullups
You must start each rep with your elbows and shoulders completely extended.  The rep will be counted when your chin is visible over the pullup bar.  You may use any type of kip that you wish, but your chin must be visible over the bar.

(Athletes in the Pro Divsion will be doing C2B pullups.)

CO Open ROM pictures 028 CO Open ROM pictures 029

Overhead Lunge
The athlete starts in an upright position with the kettlebell locked out overhead and steps forward into a lunge position, with the back knee touching the ground.  The athlete then steps back up into the upright position.  The athlete must alternate legs on each rep.  The athlete may switch arms as desired.

KB Lunge 1 KB Lunge 2

Box overs
The athlete starts on one side of the box.  The athlete gets to the other side of the box.  You can choose to touch the top of the box or not.  The only portion of the body that can touch the box are the bottoms of your feet.  Each jump begins with you facing the box and includes a two footed take off.

Box over 1 Box over 2 Box over 3 Box over 4

Saturday Afternoon Workout

Open Divison
For time:
15 barbell snatches, 95 lbs (65 lbs)
20 back squats, 95 lbs (65 lbs)
10 barbell snatches, 115 lbs (75 lbs)
20 back squats, 115 lbs (75 lbs)
5 barbell snatches, 135 lbs (95 lbs)
20 back squats, 135 lbs (95 lbs)

Time Cap: 15 minutes

Snatch
The exercise starts with the athlete grasping the barbell, with both bumpers in contact with the ground.  The athlete then explosively stands and opens the hip, jumping the barbell overhead in one motion.  At the finish, the knees, hips, shoulders and elbows must be in extension, and the athlete must show control of the barbell for the rep to count.  The athlete must perform the exercise in one motion.  It can be a muscle snatch, a power snatch, a split snatch or a squat snatch.  Maybe it is an ugly snatch, but it has to be a snatch for the rep to count.

Jodi PS start Jodi PS finish

Back Squat
The squat movement starts with the bar on your back and with your knees and hips fully extended.  You must squat deep enough for your hip crease to be below the level of top of your patella.  You must return to the start position to finish the rep.  There will be no squat racks.

You may use a weight belt and weight lifting shoes.  You must use shoes of some kind.  You may use neoprene sleeves, but you may not use knee wraps.

CO Open ROM pictures 018 CO Open ROM pictures 019

Pro Division
15 barbell snatches, 135 lbs (95 lbs)
200 meter row
10 barbell snatches, 165 lbs (115 lbs)
400 meter row
5 barbell snatches, 185 lbs (125 lbs)
600 meter row

Time Cap: 15 minutes

Snatch
The exercise starts with the athlete grasping the barbell, with both bumpers in contact with the ground.  The athlete then explosively stands and opens the hip, jumping the barbell overhead in one motion.  At the finish, the knees, hips, shoulders and elbows must be in extension, and the athlete must show control of the barbell for the rep to count.  The athlete must perform the exercise in one motion.  It can be a muscle snatch, a power snatch, a split snatch or a squat snatch.  Maybe it is an ugly snatch, but it has to be a snatch for the rep to count.

Jodi PS start Jodi PS finish

Row
Sit in the seat.  Pull on the stick.

 

 

 

A) 20 minutes to build to a tough weight in complex:

1x Power clean + 3x Front squats

“Karen”- For Time 

150x Wall balls (20#/14#)

Extra Credit- EMOM 8min

Odd – 30 sec max T2B

Even – 30 sec Hollow Rocks

 

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