CrossFit Adelaide - May Classic

Event 7 - 4R

4 rounds

40sec max calorie Row

3:20 rest

Score is Highest round + lowest round - divided by 2 (rounded down).  Go for gold each and every round...

Note - we are testing out the tiebreaker feature and arent sure how it will go when people input scores - if it does allow people to input properly we will alter it later in the week  

Event 1 - Groundhog Day 

6 rounds

3min work : 2min rest

30 / 20 cal  Assault Bike

Alternate between

Max Toes to Bar  

Max Single Arm DB Thrusters (22/15) in remaining time

Dumbbell can be switched sides as often as you like during the work period, there is no requirement to switch arms.  For Slightly Modified - V-ups are the preferred option instead of toes to bar, if removing either the overhead or the squat portion of the thruster (ie using a Push-press or a Single Arm Front Squat) - divide the completed reps / 2. (ie 20 Push-press = 10 Thrusters) 

Event 8 - Handy Handy 

Gymnastics for the win! 

12min AMRAP
250 double unders (6min cap to complete)

7 Wall walk 

30 Bar Touch Burpees  

7 Wall walk 

30 Burpee Pullup 

Max Distance Handstand Walk - counted in metres

You will be credited for every rep completed of each exercise, there is a 6min cap to complete the double unders - if not complete, record how many were completed.  

Event 4 - Hold Patrol

The pace slows down, a lot, for event 4.  This is our gymnastics skill test - you will have a 15min to establish Max Holds in the following 

- Single Arm Hang

- Freestanding Handstand

- L-sit

Your score will be the total time of all 3 best attempts added together. There are a few stipulations to this event - most of which we will cover in the sessions, they are designed to make it as fair as possible and to make your result as measurable for you as possible but key points summarised below.

Single arm hang - if you are "slightly modified" and can only perform a 2 handed hang - your best time will be divided by 2.  For those doing single arm hang - you will establish a max for both your left and right side and your score will be the AVERAGE of the 2 (ie add the times together and divide by 2).

Freestanding Handstand - you will be able to be belly to wall, back to wall or legit freestanding however your time will only be measured when you are unsupported (ie feet come off the wall).  We will work with slightly modified individuals who cant quite get off the wall on a standard to meet.

L-Sit - this will be off yoga blocks with feet held above blocks of equal height. Slightly modified will be allowed more bend in the legs 

Your score will be total time for all 3 movements - you will have a partner with a stopwatch handling the timing. 

Event 5 - Miler Defiler

Its a return of everyones favourite straight up aerobic test of -

1600m ski

1600m run

1600m row

Distances are the same for Male / Female and if you are slightly modifed and not running it is a 4.8km Assault bike sub. 

Event 6 - Pulaut

Note - Event 7 commences within 10min of completing Event 6

This is a fun combination of bodyweight strength endurance and barbell strength endurance. 

1min max STRICT pullups 

2min rest

1min max Back Squat (Bodyweight / 0.75 Bodyweight)

Score is total repetitions, must start from a deadhang for pullups, chin must clearly be over the top of the bar, nothing that even has an essence of a kip in it and every rep starts with arms deadstraight.

Back squats - must hit full depth AND open hips fully at the top, racks may be used and bar can be reracked as needed 

Event 4 - SFL (Short Fast Loud)

After slowing down for event 3 - we pick up the pace for event 4 which is completed in the same session as Event 3.

For time

15 GTOH (50/35)

25/18 cal ski

10 GTOH (50/35)

18/15 cal Ski

Note : weight can be modifed for "Slightly Modified" division, any variation of taking bar from ground to locked out overhead is acceptable except Snatch is only allowed in RX at the full written weight

Event 9 - The Great Race

What better way to finish the Classic than with a classic chipper - work your way through top to bottom and first to the finish wins 

800m run 

25 Power Clean OR 50 Deadlift (60/40)

800m run

50 Burpee Box Jump Over (lateral)

1000m row

200m Farmers Carry (24/16)

800m run 

75 Wall balls (no minimum squat depth)

800m run 

Event 2 - The Other Total 

Overhead Squat 1RM

Power Clean 1RM

Bench Press 1RM 

Score is total of all 3 lifts combined. 

Each lift must be completed in order, each lift has a strict 12min window in order to establish a 1RM.