FRI 02.04.22 CFM Rise Up: A Scaled Competition on Saturday!

Kathy

CFM Upcoming Events

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Beginner/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Event Registration http://bit.ly/CFMRiseUpRegistration2022

Facebook Event https://fb.me/e/1JcOArDzJ

Thursday, February 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron

Workout of the Day (WOD)

Pre-workout:
Build up to a 5-rep deadlift

“Freestyle Diane”
For time: [12min cap]

45 deadlifts (155/225 lb)
45 handstand push-ups
– Partition reps as needed.

Post load for deadlift and time for the WOD. Ex: 435, 4:50 Rx

And coming Saturday… Rise Up: A Scaled Competition!

Divisions: Rx (Intermediate, Beginner)

Event 1 – “Double Flight”

For Time: [20min cap]
200 Double Unders (100 DU , 300 Singles)
100/80 Calorie Row (80/64, 64/48)
150 Double Unders (80 DU, 200 Singles)
80 Toes To Bar (Toes to Ring, Hanging Knee Raise)
100 Double Unders (60 DU, 100 Singles)
60 DB Snatch (50/35) (35/20, 20/15)
50 Double Unders (40 DU, 50 Singles)
40 1-Arm DB Overhead Lunges (50/35) (35/20, Front Rack 20/15)

Score: Time. Ex: 18:45 Rx. If capped 20:00 + 0:01 for each rep not completed. 1 rep for both partners touching the wood wall to finish.

Event 2 – “Lift Off”

On a running clock up to 9 minutes:
60 Deadshot (30/20 @ 10/9ft) (20/15 @ 10/9ft, 15/10 @ 9/8 ft)

Score 2.A = Time. Ex: 2:30 Rx

Then for max load in remaining time: [9min cap]
1 Clean
1 Hang Clean
1 Shoulder to Overhead

Score 2.B : Total weight from each athlete multiplied by Equalizer for divisions. Ex: 185+230 = 415*1.0 = 415 Rx Men

Event 3 – “Beak Tooth”

For Time: [12min cap]
30-20-10
Deadlift (155/105) (120/85, 75/55)
Chest to Bar Pull Ups (Jumping C2B Pull Ups, Jumping Pull Ups)

Directly into…
5-10-15
Squat Clean (155/105) (120/85, 75/55)
Synchronized Lateral Burpees Over the Bar

Score:  Time. Ex: 9:58 Rx. If capped 12:00 + 0:01 for each rep not completed.

Saturday Schedule

8:00 AM Doors Open
8:00 – 8:20 AM Registration and Warm-Up
8:30 AM Welcome and WOD 1 Brief
8:45 AM Event 1
10:15 AM Event 2
11:20 AM Event 3
12:30 PM Awards
1:00 PM Yoga- Maya Nenova

And coming Sunday…

Partner WOD
For reps:

3:00 thrusters (65/95 lb)
3:00 pull-ups
2:00 thrusters
2:00 pull-ups
1:00 thrusters
1:00 pull-ups
– While Partner 1 works on the thrusters, Partner 2 hangs from the pull-up bar. While Partner 1 is working on the pull-ups, Partner 2 is holding the bar in the front-rack positions.
– One partner must always be holding (hang or front-rack hold) while one partner is chipping away at reps. Partners can switch as much as they need to.

Post-workout Tabata:
4 sets for reps:

:20 push-ups
– Rest :10
:20 alternating single-leg V-ups
– Rest :10

Post reps for pull ups and thrusters and reps for push ups and V-ups. Ex: 208, 101 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

Leave a Comment