2017 Phoenix Events

Phoenix_Workouts

Below are the workouts for the 2017 Phoenix competition! We reserve the right to modify or change workouts in the interest of athlete and event safety. If there is a change in any of the workouts, athletes will be contacted directly.

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Workout #1:

RX Version
8 Deadlifts 225#
30 Toes to Bar
80 Double Unders
100 Wall Ball 14#10′
80 Double Unders
30 Toes to Bar
8 Deadlifts 255#
*18 min time cap

Intermediate/Masters: 155#/14# WB to 9’
Scaled: 95#/Hanging Knee Raises/240 Singles/10# WB to 9’
Teens 11-16: 75#/Sit Ups/80 Single Unders/50 6# WB
Girls 8-10: 55#/Sit Ups/80 Singles/50 6# Wall Balls

All athletes will start on the starting pad. At the call of 3-2-1 Go, athletes will run to their barbells to complete 8 Deadlifts. Once all 8 repetitions are complete, they will move to the pull up bar to complete 30 Toes to Bar. Once completed, the athletes will move to their Jump Rope and complete 80 Double Unders. Once all 80 are complete, the athletes will move to the Wall to complete 100 Wall Balls to a 10 foot target. They will then work their way back up the ladder finishing with 8 Deadlifts. Once all 8 are complete, they will run back to their starting pad where time will be called. There is an 18 minute time cap on this workout.

Workout #2:

RX Version
21-15-9
Power Cleans 95#
Chest to Bar Pull Ups
*10 Min Time Cap

Intermediate/Masters: 65#/Chin Over Bar Pull Ups
Scaled: 45#/Jumping Pull Ups
Teens: 11-16: 35#/Pull Ups
Girls: 8-10: 15#/Pull Ups

This is a classic CrossFit Couplet. All athletes will start on the start pad. At the call of 3-2-1 Go, athletes will run to their barbells to complete 21 Power Cleans. These must be caught above parallel as NO SQUAT CLEANS are permitted. Once all 21 repetitions are complete, the athletes will move to their pull up bar to complete 21 Chest to Bar Pull Ups. Once all 21 repetitions are complete, the athletes will move back to their barbell to complete 15 Power Cleans. The athletes will continue in this fashion to complete 15 Chest to Bar Pull Ups, 9 Power Cleans, and 9 Chest to Bar Pull Ups. Once all 9 Chest to Bar Pull Ups are complete, the athletes will run back to their starting pad where time will be called. There is a 10 minute time cap on this workout.

Workout #3:

RX Version:
2-4-6-8-10-12-14-16-18-20
Alternating Dumbbell Power Snatch 35#
10-9-8-7-6-5-4-3-2-1
Box jump 20″
*8 Min Time Cap

Intermediate/Masters: 20”/25#
Scaled: 12”/15#
Teens: 11-16: 20”/20#
Girls: 8-10: 12”/10#

This workout is an ascending ladder of Dumbbell Power Snatch and a descending ladder of Box Jumps. All athletes will start on the start pad. At the call of 3-2-1 Go, athletes will run out to their dumbbell and complete 2 Power Snatches. There will be NO DROPPING of the dumbbell from overhead. Any dumbbell dropped from overhead will be a no rep. They must be alternating and 2 repetitions equals 1 repetition on the right arm and 1 repetition on the left arm. Once the 2 repetitions are complete the athlete will move to their box to complete 10 Box Jumps. Once completed, the athlete will move back to their dumbbell to complete 4 Power Snatch. Again it is 4 total repetitions NOT 4 on each arm. However, you MUST alternate arms each repetition. Once all 4 reps are complete, the athletes will move back to their box to complete 9 Box Jumps. The athletes will continue in this fashion until all repetitions are complete. Once the final box jump is complete, the athletes will run back to their starting pad where time will be called. There is an 8 minute time cap on this workout.

Finals
The RX, Intermediate, and Masters Divisions will compete in a final workout

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