CrossFit Cibolo's 3rd Annual In-House Competition

8 minute AMRAP:

Calorie Row*

5 Box Jump Overs

10 Hang Power Cleans

*Calories (10/8) - all divisions 

Box Height for RX (24"/20") Scaled and Masters (20"/20")

Weight RX (135/95) Scaled and Masters (75/55)

****ATHLETES WILL REST 4 MINUTES AND THEN HAVE 5 MINUTES TO ESTABLISH A 1 REP MAX HANG POWER CLEAN AS A SEPARATE SCORE****  

Athletes will begin sitting on their rower.  Handle must be in it's holder on the machine and their monitor turned on to calories and set at zero.  Each calorie is calculated as one rep. After athletes complete their target calories (they cannot get off the rower until the number is reached), they will move on to the box jump overs. 

RX athletes must start with a two foot take off.  Both feet must touch the box unless the athlete completely jumps over the box.  In that case the feet must go over the box and not around the box.  Both feet must then land on the ground.  RX athletes may step down from the box.  Hips do not need to reach full extension on the box.  Scaled athletes my step up and over or jump over.  Hips do not need to reach full extension, but both feet must touch the box if stepping over or jumping on the box.  

Hang power cleans must be deadlifted off the ground and there must be an obvious stop/pause before going into the hang power cleans.  The bar may not go lower than the knees when performing the hang, but can be performed as a high hang power clean.  The bar must then touch the shoulders with elbows up while the hips and knees are both be at full extension for the rep to count.  If they get to their shoulders with knees bent and lower the bar before standing tall, that is considered a no rep.  If the rep is received or if the athlete goes down into a squat position at any time, it is considered a no rep.  These must be all power position. THESE RULES ALSO APPLY TO THE MAX!

200m run 

15 Alt DB Snatches

200m Run

12 Alt DB Snatches

200m Run

9 Alt DB Snatches 

RX Weight: (50/35)

Scaled Weight: (35/25)

At 3, 2, 1 go, Athletes will begin their 200m run at their specific starting point.  Once they get back in they will perform 15 alt db snatches.  The dumbbell must begin on the ground and be snatched overhead in one motion locking completely out over head with complete extension.  The free hand must not touch the body at any time or it's a no rep.  The dumbbell may be alternated in the air or on the ground, but both heads must touch the ground before switching directions. If only one (or no) heads touch the ground, it is a no rep and you must perform the rep again on that same side. Time is called when the last rep of the 9 count reaches full extension above the athlete. 

If time caps and the athlete is not done, each rep not performed will count as an extra second on their time. 

5-10-15-15-10-5

Wall Balls

Burpees

RX Weight: (20/14)

Scaled and Masters Weight: (14/10)

Time Cap: 9 minutes

Best time wins.  Athletes will begin in a straight up standing position behind their wall ball.  At "3,2,1 go" they are then able to bend down and grab their wall ball.  The rep must start in a full depth, below parallel, squat position and end with the wall ball hitting the wall ABOVE the target line.  Men must hit above the blue line and women above the red line.  If the ball goes above the line, but doesn't touch the wall, it is a no rep.  If they do not squat below parallel, it is a no rep.  Once they complete their wall ball reps, the athlete may then perform the required number of burpees.  The chest must touch the ground for the burpee rep to count.  The athlete can then jump up or step up out of the burpee and reach full extension of the hips with shoulders stacked above hips and ankles.  Athletes are permitted to kick back or step back in all divisions as well as all burpees must be chest to deck. 

If you time cap, every rep you do not complete will be added as an extra second to your time. 

1 Rep Max Hang Power Clean

After performing "Get Up, Stand Up", Athletes will have a 4 minute rest.  At the 12 min mark on the clock, Athletes have 5 minutes to establish a 1 rep max Hang Power Clean.  The time will be complete when the clock hits 17 minutes. Athletes may load their bar during the break period, but no lifts count until after the 12 min mark.  Athletes must verbalize weight on the bar to the judge and be confirmed by judge before lifting. If the athletes picks the bar up before the timer finishes, they can complete the lift after the timer and it will count. Same rules apply for the hang power clean as those stated in the workout.