GRIT TEAM WORKOUTS

MIRROR IMAGE

RX
10 Sprints
20 Synch KB Thrusters (53/35)
30 Synch KB Snatches (53/35)
40 Burpee Box Jump overs
30 Synch KB Snatches (53/35)
20 Synch KB Thrusters (53/35)
10 Sprints

INTERMEDIATE/SCALED
10 Sprints
(Athlete 1 and 2)
15-12-9
Synch Thrusters (75/55, 45/35)
Burpee Box Jump overs

... then ...

(Athlete 3 and 4)
9-12-15
Synch Thrusters (75/55, 45/35)
Burpee Box Jump overs



SYNCHING FEELING

Bike portion of workout must be completed before starting second portion

RX
BUY-IN (for time):
MM 60 cal/FF 40 cal /MF 50 cal

into…

30-20-10 Partner Wall-balls (20 MM/14 MF/14 FF)
15-10-5 Partner Deadlifts (MM 425, MF 395 (male bar) , FF 355 (female bar)

*two scores - bike time and total time
*MF (male bar)- boys side 4 45s,10 and girls side 3 45s and 25
*Time Cap - 8min for entire workout including bike

INTERMEDIATE
(Both parts of the workout start simultaneously in this division).

FOR TIME: MMMM 140/FFFF 100 cal AB.

60-40-20 Partner Wall-balls (20/14)
30-20-10 Partner Deadlifts (MM 405, FF 325)

*Bike begins at the same time at the wall-balls
*Athletes can switch out whenever they choose in any pairs (tagging out at the start mat)
*Two separate scores: Time for the bike and total time for the workout
*Time Cap: 12min.

SCALED
(Both parts of the workout start simultaneously in this division).

FOR TIME: MMMM 140/FFFF 100 cal AB

60-40-20 Partner Wall-balls (14/10)
30-20-10 Partner Deadlifts (MM 315, FF 285)

*Bike begins at the same time at the wall-balls
*Athletes can switch out whenever they choose in any pairs (tagging out at the start mat)
*Two separate scores: Time for the bike and total time for the workout
*Time Cap: 12min.



DESCENDING GOATS


RX DIVISION

200 Double Unders
50 Toes to Bar
40 Snatches (115/85)
30 Pistols
20 Handstand Push Ups
10 Bar Muscle Ups

INTERMEDIATE DIVISION

200 Double-Unders
60 Front Squats (95/65)
50 Toes to Bar
40 Snatches (95/65)
30 Chest To Bar
20 Overhead Squats (95/65)

*one athlete working on reps, one resting and the other two holding an odd object the entire time

SCALED DIVISIONS

200 Single Unders
60 Front Squats (75/55)
50 knees above hips
40 Snatches (75/55)
30 Jumping chest to bar
20 Overhead Squats (75/55)

*one athlete working on reps, one resting and the other two holding an odd object the entire time




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Athletes

Test yourself or your team against some of the best Crossfit athletes in the Mid-Atlantic Region. With five different competitions there is a place for any athlete regardless of skill or experience!


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Preparing for the Festival

We have blocks of room set up two local hotels. The Courtyard Hampton Coliseum Central (757.838.3300) and the Best Western Hampton Colesium (757.827.5052)


Places to Eat