Crossfit North Cloud – CrossFit
*To be “Rx” for submission in FIK, the workout must be completed exactly as written. For the competition, the workout has an 11-minute time cap. For class purposes we will complete it as a “For Time” workout.
Metcon
For the Fittest Box competition this must be done Rx in M/F pairs. However, for the purposes of the “class” workout it may be done in any pair.
Fittest In Kansas 16.1 (Time)
In Male/Female Teams of 2, Complete For Time:
40 Deadlifts (155/115)
400 M. Row
30 Box Jumps (24)
400 M. Row
20 Hang Cleans (155/115)
400 M. Row
10 Bar Muscle-Ups
Standards:
Deadlift: Partner 1 holds static hang position while partner 2 reps deadlifts. Switch at will. Barbell must be in hang for reps to count. Athlete must bring the barbell from the ground and achieve full extension of hips and knees with shoulder behind the bar in each rep.
Row: Break up rows at will. Damper set at 7.
Box Jumps: Partners use 1 box. Reps begin with both feet on the ground and must finish with athlete’s knees AND hips extended on top of box. Step-ups are NOT allowed.
Hang Cleans: Non-working partner’s barbell must be in rack position with elbows in front of the barbell for hang clean reps to count. Alternate at will. Rep begins with barbell at hang with hips and knees in extension and ends with the barbell in rack position with knees and hips in extension with elbows in front of the bar.
Muscle-Up (Bar): Reps begin with athlete hanging in full extension at the elbow with feet behind the bar in use and ends in the support position with locked out elbows.
*Mod. for Bar-Muscle-Ups = 20 C2B Pullups/20 Pullups/20 Banded Pull-ups/20 Ring Rows
*Mod. for Cleans = lower weight
*Mod. for Box Jumps = lower box or step-ups.
**Break up into 2 heats.
**Use extra gym time for mobility or to work on skills.
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