About This Competition
Join us in the Midwest at CrossFit Hamco for our 3rd Annual Hamco Heat! We will be running a one-day competition.
Like last year 4 person teams (2male/2female), will compete in Intermediate and RX Divisions.
Events and additional details to follow.
Standard Details
These weights are recommendations for working sets, not one rep maxes. These are just suggestions to help you decide which division is best for your team. Movements listed may not be programmed. All athletes could expect to see wall balls, sandbag work, running, rowing, biking, swimming, and worm work.
RX
Clean and Jerk 205/135
Snatch 135/95
Deadlift 275/185
Dumbbell Work 75/50
Kettlebell Work 70/53
Skill Proficiency should be good in Chest-to-bar Pull Ups, double unders, and toes-to-bar.
RX Teams should have 2 athletes who can perform high skill movements bar/ring muscle ups, legless rope climbs, pistols, handstand push-ups.
INTERMEDIATE
Clean and Jerk 115/75
Snatch 95/65
Deadlift 185/125
Dumbbell Work 50/35
Kettlebell Work 53/35
Skill Proficiency by 2 athletes should be good in pull-ups, toes-to-bar, rope climbs, and single or double unders.
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Not Fast, Just Furious | 7 |
| 2 | Seabiscuit and the STUDS | 16 |
| 3 | EffiNEF | 33 |
| 4 | NKLE Fitness | 40 |
| 5 | Cops and Wodders | 53 |
| # | Athlete | Points |
|---|---|---|
| 1 | RSP / Hamco | 15 |
| 2 | Morganfield Crossfit | 16 |
| 3 | Dig Deep | 19 |
| 4 | MCF | 20 |
| 5 | PRESTIGE WORLDWIDE | 35 |
Workouts
"Straight Outta Corn Teen"
M/F Pair A Completes Entire Round.
M/F Pair B Follows with entire round for total time.
RX
For Time:
7 Bar Muscle Ups
25 S/A Devils Press (70/50)
20 Cal Bike
7 Bar Muscle Ups
25 S/A Devils Press (70/50)
20 Cal Bike
7 Bar Muscle Ups
*Scaled DB (50/35) and Burpee Pull Ups in place of Bar Muscle Ups
"You Jerk, I'll Snatch"
(F/F) Pairs
0:00-3:00
20 Ground To Overhead (135/95) (95/65)
20 Synchro Bar Facing Burpees
"You Jerk, I'll Snatch"
(M/M) Pairs
0:00-3:00
20 Ground To Overhead (135/95) (95/65)
20 Synchro Bar Facing Burpees
Total #
3:00-9:00
1 Rep Max Snatch
1 Rep Max Clean & Jerk
"Murder Hornets"
RX
4 MIN AMRAP
6 WORM THRUSTERS
4 SYNCHRO ROPE CLIMBS (15')
INT
4 MIN AMRAP
6 WORM SQUATS
2 SYNCHRO ROPE CLIMBS (12')
*Rope climbs may be split however b/w athletes. 2 athletes must be synchronized at the top of rope to complete 1 rep.
Each athlete will complete a 200M Row + 200M Run Relay style for time.
Flow: Athlete 1 completes 200M Row + 200M Run tags rower then Athlete 2 completes 200M Row + 200M Run. This relay continues until all 4 Athletes have completed their leg of the relay.
Score will be total combined time.
FOR TIME:
18 Deadlifts (225/185)
10 YD HS Walk
15 Deadlifts
10 YD HS Walk
12 Deadlifts
10 YD HS Walk
9 Deadlifts
10 YD HS Walk
*Intermediate will perform HS Push-ups
*Each athlete must complete a set of Deadlifts and HS Walk. This will be ran relay style straight through as it reads.
*Flow: Athlete 1 completes 18 Deadlifts and a 10 YD HS Walk. Upon completion of Athlete 1 HS Walk Athlete 2 completes 15 Deadlifts and a 10 YD HS Walk..........
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Event Details
Closes: Jul 16, 2020
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