The workouts for the 1st CrossFit Federal Hill Halloween Throwdown
WOD #1
20 minutes for each individual to establish a 2 rep max front squat
(each team will get one male bar, one female bar and one rack. If a team has two females they will get a 100lb bonus to make the field a bit more even)
Score = Total Weight
WOD #2
30 KB Swings (53/35)
30/22 Cal Row
1 Suicide Sprint
(Each team member completes the work above, the next teammate can not start until the previous one is finished. We will go over the sucide sprint the day of. It will take place inside = short and quick)
Score = Total Time
WOD #3
AMRAP in 15 minutes
150 Wall Balls (20/14) (10 foot target for everyone)
100 Burpees (touch a target)
50 Pull ups
(The whole team will start in the front gym on the opposite side of the pull bar, one teammate will run down and complete as many wall balls as possible. When they are done they will run back and tag in another teammate. You can switch in any order you want and you can do as much work as you want. Only one person is working at a time.)
Score = Total Reps
We have three workouts to get through! Please be there by 10 am, the gym will be open by 9 for you to warm up and get ready. We will brief the workouts then give you about 5 minutes to warm up. All teams will go at once for WOD 1. WOD 2 and 3 will run in heats of 7 teams at a time. If you are not competing/resting for WOD 2 and 3 we will recruit you to judge. Hopefully everything is clear, but I will go over all the workouts on Saturday! Winner gets their picture on top of the podium and posted on the blog!
A note about Today’s workout. I debated long and hard about leaving today as is or scaling down so people are not scared away and would be able to finish. In the end I left it alone, it is a very effective workout that I have done in the past. It is also programmed by Ben Bergeron who has put together some amazing workouts over the years. Runners will love it, non runners better show up. If toes to bar are a weakness of yours then it is even more of a reason to be here. The workout today has a few moving parts that will take you outside of your mental and physical comfort zone. On the physical side it is an interval workout with 400 M sprints and a gymnastics skill. Interval work is great for building an engine and it does not get better then 400 M sprints. Toes to bar will help with body awareness, strength, and accuracy. Doing them fatigued is challenging and effective. Mentally the time cap of 3 minutes is tight, you know it going into that first run. It tends to mess with people. Every round your time gets a little slower and your rest a little shorter. The goal is to stay positive and control your breathing as much as you can. If you start to go down the negative rabbit hole in your head you will not be able to dig yourself back out.
When you look at today and think….”I can’t do that” or “That is too much running” I challenge you to still come in. You are a member because you believe in the processes, the workouts and trust the coaches. Come in and be a part of the positive energy that pushes people to get better everyday.
Skill WOD
WOD
