2017 CrossFit Forte Summer Throwdown Event Announcement 2 (August 26)
Athlete Sign Up: https://goo.gl/forms/I9ziAe72scxPmY0n2
Judge Sign Up: https://goo.gl/forms/yTsCb36B57oHoeXP2
“Run and Jump Relay” (repeat from 2016)
Complete the following relay style:
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.
Part B Rx:
80-60-40 rep rounds of Double-unders Relay Style
When Partner B completes the 400m sprint during 3A, Partner A will proceed to complete 80 double-unders. When Partner A completes 80, Partner B will then complete 80. When Partner B completes 80, partner A will proceed to complete 60. Continue this sequence until each partner has completed 80, 60, and 40 reps of double-unders.
Here’s the kicker: The set of 80 must be done in multiples of 40. If not done in sets of 40, a penalty of starting back at the closest 40 will be applied. For example, if the athlete trips up or decides to break at rep 38 out of the 80 double-unders, they must start back over at 0. Another example, if the athlete trips or breaks at rep 78 out of the 80 double-unders, they must start back at 40. However, if the athlete decides to break at rep 40, they will start back again at 40.
For the set of 60, sets must be done in multiples of 30. And for the set of 40, sets must be done in multiples of 20.
Part B Scaled
80-60-40 rep rounds of double-unders
No penalty will be applied for tripping or breaking.
Partner A will complete 80 double-unders, then Partner B will complete 80 DU. Then 60, then 40.
If your team does not have double-unders, 160-120-80 reps of single-unders will be done. Again, no penalty for tripping or breaking.
You must decide as a team whether you will be doing doubles or singles and you must let your judge know in advance.
One person doing doubles and the other singles will not be allowed.
As with all the other workouts, if you decide to scale to singles, you will not be able to place higher than those who did double-unders, regardless of the time you finish.
*24 MINUTE CAP
Workout of the Day
Clean & Jerk
Every minute, for 12 minutes: 1 squat clean and jerk
Starting light, increase every 3 minutes (4 loads)
Suggested loading: ~60% to ~80%
Every minute, for 10 minutes (10 rounds):
5 Power Clean and Jerks (135 / 95)
10 Box Jumps (24 / 20)
*Choose a load/height/rep scheme you can hold for all 10 minutes.
If the above is unattainable, scale something.
For example: 4 CJ (115 / 75) + 8 Box Jumps.
Each round should be less than 45 seconds of work.
Should you begin to fall short, turn it into an AMRAP.