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CrossFit 508 Insights

• This is a past crossfit competition.
• See: The Gym Crossfit Competitions or All Upcoming Crossfit Competitions.

Where & When

CrossFit 508 • 1 George St., Plainville, MA 02762, USA • View The MapGet Directions
See All Crossfit Competitions in: PlainvilleMassachusettsUnited States
Sun, Jan 22, 2017 9:00 AM - 12:00 AM

Details

Introducing The First Annual Winter Team Classic

Date: Sunday, January 22

Time: 9am - 3pm

Who: Athletes 30 years of age and over

Teams: 2 Men and 2 Women.

Cost: $200 per Team


  • The average age of your athletes determines your Division
    • Divisions:
    • Average Age: 30-38
    • Average Age: 39-47
    • Average Age: 48-56
    • Average Age: 57 Plus


  • The Standards would be that of The Crossfit Open.
    • No Team or person will be eliminated from a WOD for not having a high level skill such as Muscle Ups, Handstand Push Ups or Pistols. But teams having these skills will be rewarded.
    • Lifting Heavy is not necessary but if you can, it will also help your score!

WOD 1: "Pick Your Power"

Each Team member will pick one of the following for max weight:

- 3 Front Squats

- 2 Cleans

- 1 Jerk

- 1 Max Effort of Dead Hang Pull Ups

(Each Pull Up = 10lbs.)


Each of the weights will be added together for Teams score.

Front Squats and Jerk will be from a rack.


WOD 2: "Git 'er Done"

2K Row

100 Box Jump Overs (20")

100 Power Cleans (155#/105#)

100 Chest 2 Bars

  • All Team members will begin working from the very beginning.
  • You can divide and conquer the required reps and 2k in any way you choose.
    • You could have all 4 teammates working on different Movements and rotate through.
    • You could have 2 people start on the Chest 2 Bars, 1 on the Rower and 1 on the Box Jumps.
    • All 4 of you can tackle each movement one at a time.
    • If you have 2 or more people working on the same movement, only one athlete may work at a time.
    • You decide.



Divisions 30 - 47

2K Row

100 Box Jump Overs (20")

100 Cleans (155#/105#)

100 Chest 2 Bars


Division 48-56

2K Row

100 Box Jump Overs (20")

100 Cleans (125# / 75#)

100 Chest 2 Bars


Division 57 Plus

2K Row

100 Box Jump Overs (20")

100 Cleans (105#/55#)

100 Pull Ups for Men / Jumping Chest 2 Bars for Ladies

  • Pull Up Bar will be 6" above the athletes head for the Jumping C2B's
  • Step Ups Allowed for all Divisions.

WOD #3:
5 minutes for both Female Athletes to perform
40 Front Squats
40 Shoulder 2 Overhead
AMRAP Thrusters
then...
5 minutes for both Male Athletes to perform
40 Front Squats
40 Shoulder 2 Overhead
AMRAP Thrusters

Average Age: 30-38 (135#/95#)
Average Age: 39-47 (135#/95#)
Average Age: 48-56(115#/85#)
Average Age: 57 plus (95#/65#)
- One athlete works at a time
- Score is total reps from both 5 minute blocks of work


WOD 4
"Bikes and Burpees"
6 minute AMRAP of
Calories on Bike & Burpees over Partner
3 minutes...
2 Team Members get Max Calorie Bike
while the other 2 Team Members get Max Burpees over Partner
@ 3 minute mark....
Team Members Switch

The Bike is a Schwinn Airdyne.
There will be one to practice on before the WOD.
You may have M/M, F/F or M/F Partners. (I'd pick by Bike Seat height)
For Burpees over Partner. 1 Partner must be in a plank with arms fully extended. The other partner must drop chest to deck then jump over their partner with both feet. Step Overs allowed for the 57+ Division.

Map

Parking

Lot

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