Training Session: June 30, 2012
Event 1 – Scheduled for 9am
Event 1 – As Rx’d
3 rounds for time:
10 Hand Release Push-ups
10 Front Squats (115/75)
10 Thrusters (115/75)
400m Run
Event 1 – Scaled
3 rounds for time:
10 Hand Release Push-ups
10 Front Squats (75/45)
10 Thrusters (75/45)
400m Run
Raleigh CrossFit Throwdown – Team Events
There will be 1 heat for “Rx” and 1 heat for “scaled” for both team events. Teams must consist of 2 men and 2 women.
Event 1 – Scheduled for 930a
Event 1 – As Rx’d
TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 Burpees
2. 40 Wall Ball (20/14)
3. 30 Kettlebell sumo deadlift high pulls (SDHP) (53/35)
4. 20 Overhead plate lunges (45/25)
5. 10 Deadlifts (245/145)
6. 40m Bear Crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills. Everyone rotates together.
* Each team member then bear crawls 40m. This is also done as an entire team.
Event 1 – Scaled
TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 Burpees
2. 40 Wall Ball (14/10)
3. 30 Kettlebell sumo deadlift high pulls (SDHP) (35/26)
4. 20 Overhead plate lunges (25/10)
5. 10 Deadlifts (155/115)
6. 40m Bear Crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 40m. This is also done as an entire team.
Must be Rx or Scaled for the entire team.
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