Jake & Stephanie
Workout of the Day
A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 6 reps at 76%
After each set: 17/13 Hand Release Push-ups
B.
AMRAP in 12 minutes of:
12 Alternating Front Rack Lunges (115 / 75)
15 Wall-Balls (20 / 14)
18 Kettlebell Swings (53 / 35)
Rx+ OH Lunges, 30 / 20, 70 / 53
CROSSFIT 101 CLASS THIS EVENING AT 7:30 PM! Tell your friends and family how big of an impact CrossFit Forte has had on your life and have them try it for FREE. Sign up HERE.
REMINDERS: NEED ATHLETES AND JUDGES! SIGN UP BELOW
3rd Annual Forte- Only Partner Competition, August 27th This members only competition has been a blast in years past, so let’s do it again! There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). This is a great opportunity to get a mid-year check point on your performance goals for the year, ease into trying out competing, and to motivate you to train for an event! Regardless of your time and experience with us at Forte, we HIGHLY encourage all to participate. As with class, all of the workouts will be scalable regardless of skill level. If you need a partner, sign up and we will can help assign you to a team. All the workouts will be released in the coming weeks.
Sign up to compete: http://goo.gl/forms/
Sign up to judge: http://goo.gl/forms/
Facebook Event here: https://facebook.com/events/
3 EVENTS RELEASED FOR THE COMPETITION
(Note: the order of the events may change)
EVENT 1: Snatch Ladder
1 Snatch (hang, full, squat, split, or power) every 60 seconds with progressively heavier barbells. Athletes will be ranked by the weight of their heaviest successful snatch. Teammates will have 60 seconds total to successfully make the lift and to move on to the next loaded bar. If one teammate makes the lift and the other does not, the teammate with the successful lift will advance while the other will be eliminated.
Score will be total weight lifted as a team.
Women Scaled: 35-40-45-50-55-60-65-70-75-80-85
Women Rx: 75-85-90-95-100-105-110-115-120-125-130
Men Scaled: 75-85-95-105-115-125-135-145-155-165-175
Men Rx: 135-145-155-165-175-185-195-205-215-225-235
Tiebreak: (1) Highest weight lifted individually. (2) Least number of attempts of highest weight
****This is the same event as last year with two slight changes. 1) the type of snatch you do is up to you. If you want to take it from the hang, go for it. Or, if you’re better from the floor, you can do that instead. The receiving position is also your call. Squat snatch, power snatch, or split snatch. 2) because we are stronger than we were last year, the loads are heavier.
EVENT 2: Hanging Couplet
In teams of two, with partners alternating tasks, complete AMRAP in 10 minutes of:
10 Toes to Bar
8 Box Jump Overs (24 / 20)
While one person completes the 10 TTB and 8 BJO, the other is holding a barbell in the top of the deadlift (hang position). Work can only be completed when the bar is in the top of the deadlift. Partners must switch roles after 10 TTB and 8 BJO have been completed.
Rx: 255 / 175
Scaled: 205 / 135
EVENT 3A: Sprint Relay
Complete the following relay style:
800m Run
600m Run
400m Run
Partner A will sprint 800m. As soon as Partner A finishes, Partner B will sprint 800m. When Partner B finishes 800m, Partner A will then sprint 600m. When Partner A finishes 600m, Partner B will then sprint 600m. When Partner B finishes 600m, Partner A will then sprint 400m. When Partner A finishes 400m, Partner B will then sprint 400m. When Partner B finishes 400m you will go right into Part B of the workout.