CROSSFIT AMHERST COMPETITORS CLASS (STARTS BACK UP OCT. 17th)

11082532_360293737511189_4251489612358127378_nHey All! Here are the Competitors Class Standards that must be met in order to sign up for this class, starting this Saturday, Oct. 17th. There is no middle ground for this, and you must be honest with yourself and the coaches when looking at these standards, because class will be fast paced, and your form will not be closely watched like our regular classes.

Weightlifting:
-Must be proficient at the OHS (Must be able to do 10 unbroken with great form at 45/35)
-Clean & Jerk– Men must be able to perform 3 unbroken touch and go reps at their body weight. Women must be able to perform 3 unbroken touch and go reps at 70% of their body weight.
-Deadlift- Must be able to perform 5 unbroken touch and go reps at 125% of your body weight
-Squat- Men must be able to perform 1 rep at 150% of their body weight. Women must be able to perform 1 rep at 125% of their body weight.

Gymnastics:
-Must be able to perform (as RX) rope climbs, t2b, pull ups, wall balls (20/14, & 10’/9′), box jumps (24/20, jumps not step ups).
-HSPU- the lowest scaling allowed will be 1/2 range of motion. No problems kicking up to wall and kicking down.

Cardio:
-Must be able to perform 1 mile unbroken (without stopping)
-500 Meter row- Men must be able to perform this under 1:40, women must be able to perform this under 2:00.
-Must be able to perform a sub 10:00 Rx “Fran”

All these guidelines must be met. Sign up sheet will be effective tomorrow morning, and limited to 16 people. There must be at least 6 people every week to hold the competitors class that week.