Saturday 090711 - Sunday 090712

Crossfit Games weekend.

Hieronder de officiële dag 1 (zaterdag) workouts:

Event 1 - The Run
The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete's time will be electronically determined by a chip given to the athlete prior to the race.

Event 2 - The Deadlift
Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.

Event 3 - The Sandbag Hill Sprint
The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100' in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 - Row / Hammer Stake
Row 500m
Hammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)
Row 500m
Details and standards will be given to the athletes on Saturday afternoon.

Event 5 - The Couplet
3 rounds for time of:
30 Wallbals 10ft target
30 Reps squat snatch, 75 pounds

Hieronder de officiële dag 2 (zondag) workouts:

Event 1 - 1RM snatch

Perform a max 1 rep snatch within a time frame of 10 minutes.

Event 2 - Triplet

As many rounds as possible in eight minutes of four handstand push-ups on paralletes, eight kettlebell swings (1.5/2 pood) and 12 GHD sit-ups. Every rep will be counted to determine a final score.

Event 3 - Chipper

15 barbells cleans (155 lb.)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups
30 push presses (40 lb.)
30 double-unders
15 thrusters (135)
30 pull-ups
30 burpees
Overhead walking lunges (45 lb.)