Asbury Park Summer Games 2019

7 Minutes to Establish 7 Rep Max Front Squat:

• Bar will start empty
• Each athlete will achieve their individual 7 rep max
• Athletes can make as many attempts at any weight they wish
• Squat cleans will NOT count as the first rep
• The first rep will start from the fully locked out standing position

Scoring

• Score will be all three athletes’ successful 7 rep max weights added together

Workout Standards

• Full depth of squat to full extension at the top
• See crossfit.com for full front squat standards

For Time, with an 18 Minute Time Cap:

Elite/Rx/Masters: 

• Athlete A: 750m Row + 150 Double Unders
• Athlete B: 1,000m Row + 100 Double Unders
• Athlete C: 1,250m Row + 50 Double Unders

Intermediate: 

• Athlete A: 750m Row + 150 Single Unders
• Athlete B: 1,000m Row + 100 Single Unders
• Athlete C: 1,250m Row + 50 Single Unders

Scoring

• Score will be time. For every rep not completed,
  1 second will be added to the score

AMRAP 12 for reps:

Elite: 

• 60 Wall Balls #20 / #14
• 60 Toes to Bar
• 60 Wall Balls #20 / #14
• 60 Chest to Bar Pull-Ups
• 60 Wall Balls #20 / #14
• Max Effort Bar Muscle Ups
• One teammate must hang from the rig at all times

Rx: 

• 60 Wall Balls #20 / #14
• 60 Toes to Bar
• 60 Wall Balls #20 / #14
• 60 Pull-Ups
• 60 Wall Balls #20 / #14
• Max Effort Chest to Bar Pull-Ups
• One teammate must hang from the rig at all times

Masters 35+/Masters 40+: 

• 60 Wall Balls #20 / #14
• 45 Toes to Bar
• 60 Wall Balls #20 / #14
• 45 Pull-Ups
• 60 Wall Balls #20 / #14
• Max Effort Chest to Bar Pull-Ups
• One teammate must hang from the rig at all times

Intermediate: 

• 60 Wall Balls #20 / #10 (to 9′ Target)
• 60 Knee Raises
• 60 Wall Balls #20 / #10 (to 9′ Target)
• 60 Partner Medicine Ball Sit-ups
• 60 Wall Balls #20 / #10 (to 9′ Target)
• Max Effort Pull-Ups
• One teammate must hang from the rig at all times

Scoring

• Score will be # of reps completed
• One athlete must be hanging from the rig for reps to count

Workout Standards

• Athletes can break the workload in any fashion they would like

The workout will begin with all three athletes on the starting mat.  At the call of 3, 2, 1, GO, One athlete will begin a 6-minute ski erg AMRAP for calories. The other two athletes will begin a 6 Minute AMRAP for reps:

Elite

• 120’ Sandbag carry (8 reps)
  150#/125#
• 30’ Sled Push (2 Reps)
  90#/70#
• 30’ Sled Drag (2 Reps)
  90#/70#

Rx

• 120’ Sandbag carry (8 reps)
  125#/100#
• 30’ Sled Push (2 Reps)
  70#/55#
• 30’ Sled Drag (2 Reps)
  70#/55#

Masters/Intermediate

• 120’ Sandbag carry (8 reps)
  100#/70#
• 30’ Sled Push (2 Reps)
  55#/45#
• 30’ Sled Drag (2 Reps)
  55#/45#

Scoring

• Workout 4A: Ski Calories
• Workout 4B: Reps 

Workout Standards

Whichever athlete begins the sandbag carry must complete all 8 reps (or four lengths of the competition floor) and may not tag in the non-working partner until the sandbag carry is complete.  Once the sandbag carry is complete, the sandbag may be passed to another team member. The sled push/drag may not begin until one athlete is on the ski erg and another athlete is holding the sandbag in the front of the body using only his/her arms (i.e., not on the shoulders, back, knees, etc.) with the hips and knees in full extension.  The athlete not holding the sandbag or skiing will be responsible for completing the sled push/drag. Whichever athlete begins the sled push/drag must complete all four reps of the push drag (i.e., down and back on the competition floor) before switching places with his/her teammates.

At no time during the six minute workout may the sandbag come in contact with the floor.  If the sandbag touches the ground at any point, a 10 calorie penalty will be applied to the team’s total calories on the ski erg for each time the sandbag comes into contact with the ground (e.g., sandbag touches the ground 2 times, the team will receive a 20 calorie penalty).

The workout will begin with all three athletes on the starting mat.  At the call of 3, 2, 1, GO, One athlete will begin a 6-minute ski erg AMRAP for calories. The other two athletes will begin a 6 Minute AMRAP for reps:

Elite

• 120’ Sandbag carry (8 reps)
  150#/125#
• 30’ Sled Push (2 Reps)
  90#/70#
• 30’ Sled Drag (2 Reps)
  90#/70#

Rx

• 120’ Sandbag carry (8 reps)
  125#/100#
• 30’ Sled Push (2 Reps)
  70#/55#
• 30’ Sled Drag (2 Reps)
  70#/55#

Masters/Intermediate

• 120’ Sandbag carry (8 reps)
  100#/70#
• 30’ Sled Push (2 Reps)
  55#/45#
• 30’ Sled Drag (2 Reps)
  55#/45#

Scoring

• Workout 4A: Ski Calories
• Workout 4B: Reps 
  
  

Workout Standards

Whichever athlete begins the sandbag carry must complete all 8 reps (or four lengths of the competition floor) and may not tag in the non-working partner until the sandbag carry is complete.  Once the sandbag carry is complete, the sandbag may be passed to another team member. The sled push/drag may not begin until one athlete is on the ski erg and another athlete is holding the sandbag in the front of the body using only his/her arms (i.e., not on the shoulders, back, knees, etc.) with the hips and knees in full extension.  The athlete not holding the sandbag or skiing will be responsible for completing the sled push/drag. Whichever athlete begins the sled push/drag must complete all four reps of the push drag (i.e., down and back on the competition floor) before switching places with his/her teammates.

At no time during the six minute workout may the sandbag come in contact with the floor.  If the sandbag touches the ground at any point, a 10 calorie penalty will be applied to the team’s total calories on the ski erg for each time the sandbag comes into contact with the ground (e.g., sandbag touches the ground 2 times, the team will receive a 20 calorie penalty).

3 Rounds for Time (8 minute Time Cap):
**Teams must rotate movements each round**

Elite: 

• 7 Team Synchronized Burpees
• 27 Dumbbell Cleans 50# / 35#
• 21 Deadlifts 275# / 185#
• 15 Axle Bar Snatches 110# / 70#

Rx: 

• 7 Team Synchronized Burpees
• 27 Dumbbell Cleans 50# / 35#
• 21 Deadlifts 225# / 155#
• 15 Axle Bar Snatches 90# / 60#

Masters 35+/Masters 40+: 

• 7 Team Synchronized Burpees
• 27 Dumbbell Cleans 35# / 20#
• 21 Deadlifts 185# / 125#
• 15 Axle Bar Snatches 70# / 50#

Intermediate: 

• 7 Team Synchronized Burpees
• 27 Dumbbell Cleans 35# / 20#
• 21 Deadlifts 155# / 105#
• 15 Axle Bar Snatches 70# / 50#

Scoring

• Score will be time
• For every rep not completed within 8 minute time cap, add 1 second to time

Workout Standards

• Power or Squat snatches allowed
• Teams must rotate movements each round