Date

October 07-08, 2017

Location

CrossFit Ktown

Events

Saturday

Rx

  • Event 127-21-15 cal row + back squat/front squat/overhead squat (135/95lbs) + T2B
  • Event 2a6 min clock to hit a max complex of deadlift + below the knee hang clean + jerk
  • Event 2b@ 6 min perform 25 burpees over the bar + 800m run
  • Event 35RFT of 10 HSPU + 10 KB snatch per arm 50/35lb + 30 double unders
  • Final Event (Top 6)
    • 3 min to complete 2 rounds of 6/3 muscle-ups + 10 deadlifts 275/185lbs
    • 3 min to complete 2 rounds of 8/4 muscle-ups + 10 deadlifts 275/185lbs
    • 3 min to complete 2 rounds of 10/5 muscle-ups + 10 deadlifts 275/185lbs
    • 3 min AMRAP of 10/5 muscle-ups + 10 deadlifts 275/185lbs

Rxish

  • Event 127-21-15 cal row + back squat/front squat/front squat (105/75lbs) + hanging knee raises
  • Event 2a6 min clock to hit a max complex of deadlift + below the knee hang clean + jerk
  • Event 2b@ 6 min perform 25 burpees over the bar + 800m run
  • Event 35RFT of 5 HSPU to abmat (can be scaled) + 10 KB snatch per arm 35/20lb + 30 double unders OR 60 single unders (scored equally)
  • Final Event (Top 6)
    • 2 min to complete 2 rounds of 6 pull-ups + 10 deadlifts 225/135lbs
    • 2 min to complete 2 rounds of 8 pull-ups + 10 deadlifts 225/135lbs
    • 2 min to complete 2 rounds of 10 pull-ups + 10 deadlifts 225/135lbs
    • 2 min AMRAP of 10 pull-ups + 10 deadlifts 225/135lbs

Scaled

  • Event 127-21-15 cal row + back squat/front squat/front squat (95/65lbs) + sit-ups
  • Event 2a6 min clock to hit a max of complex - deadlift + below the knee clean + jerk
  • Event 2b@ 6 min perform 15 burpees over the bar + 800m run
  • Event 35RFT of 10 total single arm DB push press 35/20lb + 20 alternating DB snatch 35/20lb + 60 single unders

Sunday

Rx Teams

  • Event 1200 cal row + 70/50/30 back squats/front squats/overhead squats (135/95lbs)

    Male A and female A partners work through row while other male B and female B partners work through squats. For squats to count the resting athlete must have the barbell in the back rack position, front rack position, or overhead position corresponding to what squat the team is working on. Male and female partners may switch together from row to squats and vice versa – meaning, for example, Male A and Female A must always be together throughout the workout.

  • Event 2Males will have 6 min for one to establish a max squat clean thruster and the other a max complex of deadlift + below the knee hang clean + jerk. There will then be a 2 min reset. Females will then have 6 min for one to establish a max squat clean thruster and the other a max complex of deadlift + below the knee hang clean + jerk.
  • Event 3
    • 1 athlete performs 30 HSPU + 50 DU, then
    • 1 athlete performs 25 HSPU + 75 DU, then
    • 1 athlete performs 20 HSPU + 100 DU, then
    • 1 athlete performs 15 HSPU + 125 DU, then
    • the team runs 400m, collects heavy sled, and then performs 400m heavy sled drag.
  • Final Event (Top 5) AMFAP (as many Frans as possible). Details TBA!

Rxish

  • Event 1200 cal row + 70/50/30 back squats/front squats/overhead squats (105/65lbs)

    Male A and female A partners work through row while other male B and female B partners work through squats. For squats to count the resting athlete must have the barbell in the back rack position, front rack position, or overhead position corresponding to what squat the team is working on. Male and female partners may switch together from row to squats and vice versa – meaning, for example, Male A and Female A must always be together throughout the workout.

  • Event 2Males will have 6 min for one to establish a max squat clean thruster and the other a max complex of deadlift + below the knee hang clean + jerk. There will then be a 2 min reset. Females will then have 6 min for one to establish a max squat clean thruster and the other a max complex of deadlift + below the knee hang clean + jerk.
  • Event 3
    • 1 athlete performs 30 S2OH 115/75lbs + 50 DU or 100 SU, then
    • 1 athlete performs 25 S2OH 115/75lbs + 75 DU or 150 SU, then
    • 1 athlete performs 20 S2OH 115/75lbs + 100 DU or 200 SU, then
    • 1 athlete performs 15 S2OH 115/75lbs + 125 DU or 250 SU, then
    • the team runs 400m, collects heavy sled, and then performs 400m heavy sled drag.

Masters 35-44

  • Event 121-15-9 cal row + back squat/front squat/overhead squat (115/65lbs) + T2B
  • Event 2a6 min clock to hit a max complex of deadlift + below the knee hang clean + jerk
  • Event 2b@ 6 min perform 25 burpees over the bar + 800m run
  • Event 35RFT of 10 HSPU or 10 KB S2OH per arm + 10 KB snatch per arm 50/20lb + 30 double unders or 60 single unders
  • Final Event (Top 6)6 min AMRAP of 2 deadlifts 225/135lbs + 2 C2B, 4 deadlifts + 4 C2B, 6 deadlifts + 6 C2B, … ad infinitum

Masters 45+

  • Event 121-15-9 cal row + back squat/front squat/front squat (115/65lbs) + hanging knee raises
  • Event 2a6 min clock to hit a max complex of deadlift + below the knee hang clean + jerk
  • Event 2b@ 6 min perform 20 burpees over the bar + 800m run or 1,250m row
  • Event 35RFT of 5 KB S2OH per arm + 10 KB snatch per arm 35/20lb + 30 double unders or 60 single unders

Teens 13-16

  • Event 121-15-9 cal row + back squat/front squat/overhead squat (95/55lbs) + T2B
  • Event 2a6 min clock to hit a max complex of deadlift + below the knee hang clean + jerk
  • Event 2b@ 6 min perform 25 burpees over the bar + 800m run
  • Event 35RFT of 10 HSPU or 10 KB S2OH per arm + 10 KB snatch per arm 35/20lb + 30 double unders or 60 single unders
  • Final Event (Top 6)6 min AMRAP of 2 deadlifts 165/105lbs + 2 C2B, 4 deadlifts + 4 C2B, 6 deadlifts + 6 C2B, … ad infinitum

Kids 9-12

  • Event 115-12-9 cal row + goblet squat 15lbs + T2B (may be scaled to knee raises)
  • Event 2a6 min to move 4 pieces of equipment totaling 95lbs 20m – AMRAP
  • Event 2b@ 6 min perform 25 burpees + 800m run
  • Event 36 min AMRAP of 2 plate deadlifts (15lbs) + 2 plate jumps or step-ups (3x45lbs), 4 DL + 4 jumps, 6 + 6,...

Kids 5-8

  • Event 1200m run, 21 air squats, 21 sit-ups, 200m run, 15 air squats, 15 sit-ups, 200m run, 9 air squats, 9 sit-ups, 200m run
  • Event 2a6 min to move 4 pieces of equipment totaling 50lbs 20m – AMRAP
  • Event 2b@ 6 min perform 20 burpees + 400m run
  • Event 36 min AMRAP of 2 plate deadlifts (10lbs) + 2 plate jumps or step-ups (2x45lbs), 4 DL + 4 jumps, 6 + 6,...

Please ask any questions you may have and we will do our best to answer them!

Event Sponsors

Event Location

CrossFit Ktown
4432 Middlebrook Pike
Knoxville, TN 37919
865-591-8923

info@crossfitktown.com

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