The CrossFit Amherst Summer Swolestice Workouts

The first WoD of the 2015 CrossFit Amherst Summer Swolestice Games is:

GROWING PAINS:
P1-Rowing(cal) P2-SDLHP
0-:30 :30-1:00
1:00-2:00 2:00-3:00
3:00-4:30 4:30-6:00
6:00-8:00 8:00-10:00

P1-SDLHP P2-Row(cal)
10:00-12:00 12:00-14:00
14:00-15:30 15:30-17:00
17:00-18:00 18:00-19:00
19:00-19:30 19:30-20:00

SDLHP wgt. = 
50% Body Wgt men (with a max of 115lb)
35% Body Wgt women (with a max of 65lb.)

You will be weighed the day of comp

The second WoD of the 2015 CrossFit Amherst Summer Swolestice Games is:

THREES COMPANY:
Each athlete will have 7 minutes to hit a THREE REP MAX on 2 of the 4 lifts listed below:

Squat clean (strict touch and go)
Hang Power Snatch
Thruster (can be taken off the rack)
Jerk (any style/ can be taken off the rack)

-NO MORE than 5 seconds in any stationary position between reps – this will count as a failed attempt
-Athlete must be at the end range of motion BEFORE their alloted 7 minute time block is up or the lift doesn’t count (not finishing rep 3 at 7:01)
– Athlete 1 and 2 are the only people allowed to touch the bar/weights during the event (athlete 2 can help athlete 1 swap weight, help re-rack missed lifts etc.).
– Each athlete may perform any two lifts they like in any order the want, but ATHLETES MUST PERFORM ALL 4 LIFTS 
-Athlete 1 will go, then athlete 2, then 1 again and finally 2 on the last lift.
-Scoring will be as follows: The three rep max weight/ your body weight. The results for the two lifts each athlete performs will be added together for a total team event score. the highest score will win the event.
-The first athlete lifting will have 5 minutes to warm up before their first lift.

Example:

0:00-7:00 Athlete one weighs 180 and hits a three rep max on a squat clean of 235. His score is 1.31 (rounded to 2 places)

7:00-14:00 Athlete two weighs 140 and hits a three rep max of 125 on the jerk. Her score is 0.89

14:00-21:00 Athlete 1 goes again and hits a hang power snatch tripple at 135. His score is 0.75 (135/180)

21:00-28:00 Athlete 2 bangs out three solid thrusters at 145lb and gets a score of 1.04 (145/140)

Team Awesome gets a combined event score of 3.99 (1.31+0.89+0.75+1.04)

We will cover specific movement standards before the event. Remember Gang, Its an 80’s / Super hero themed Event smile emoticon
If you don’t have something to wear you’re running out of time To make it happen!

The third WoD of the 2015 CrossFit Amherst Summer Swolestice Games is:

21 JUMP STREET:

5 rounds for time
Each round is made up of 2 couplets

Couplet 1: 
63 Double Unders or 105 singles
200m Burden Run (20/14)

Couplet 2: 
21 Box Jumps or Step Ups
21 kettle bell swings (53/35)

-Each athlete will be responsible for completing one exercise from each couplet each round

-All reps must be completed in each couplet before moving on to the next couplet

-Each athlete must complete all the reps of their exercise on their own (i.e. Both athletes can’t do kb swings in the same round)

-Athletes DO NOT have to do the same exercises each round

-On the jump rope, if you usually do double unders / singles in WODs , that’s what you’ll be expect to do Saturday. Same with box jumps / step ups.

-If you do step ups you MUST step down

I will cover movement standards before the event. If you have questions please ask them here, and I will try to clarify.