Date

October 27-28, 2018

Location

CrossFit Ktown

Events

Saturday

Rx

  • Event 1AMRAP 7 min of 3 S2OH 185/115lbs, 7 burpees over the bar, 21 double unders
  • Event 2500m row, rest 90 sec, 500m row - 3RM front squat during 90 sec rest

    *Athlete will have a 7 min running clock to perform entire workout. Barbell will begin in the squat rack preloaded to a specific weight dictated by your division and sex. 3-2-1-Go and the athlete will have to load his or her barbell to specific desired weight (5lb increments only), perform the first 500m row, secure his or her 3RM during the 90 sec rest, and then perform the final 500m row before 7 min clock expires. The total row time will be one score, the 3RM front squat will be another separate score.

  • Event 350 C2B, 5 power cleans 205/145lbs, 10 power cleans 185/115lbs, 20 power cleans 135/85lbs, 1 mile run

    *There will be a TBD time cap for the pull-up + PC work inside the gym. If an athlete caps the remaining reps will be added, in seconds, to his or her final time. Athletes will have to change their own weight and use clips the entire time.

  • Final Event (Top 5 Male and Female - Rx only)
    • TBA

Rxish

  • Event 1AMRAP 7 min of 3 S2OH 135/85lbs, 7 burpees over the bar, 21 double unders
  • Event 2500m row, rest 90 sec, 500m row - 3RM front squat during 90 sec rest

    *Athlete will have a 7 min running clock to perform entire workout. Barbell will begin in the squat rack preloaded to a specific weight dictated by your division and sex. 3-2-1-Go and the athlete will have to load his or her barbell to specific desired weight (5lb increments only), perform the first 500m row, secure his or her 3RM during the 90 sec rest, and then perform the final 500m row before 7 min clock expires. The total row time will be one score, the 3RM front squat will be another separate score.

  • Event 340 pull-ups, 4 power cleans 165/115lbs, 8 power cleans 145/95lbs, 16 power cleans 95/65lbs, 1 mile run

    *There will be a TBD time cap for the pull-up + PC work inside the gym. If an athlete caps the remaining reps will be added, in seconds, to his or her final time. Athletes will have to change their own weight and use clips the entire time.

Scaled

  • Event 1AMRAP 7 min of 3 S2OH 95/65lbs, 7 burpees over the bar, 21 single unders
  • Event 2500m row, rest 90 sec, 500m row - 3RM front squat during 90 sec rest

    *Athlete will have a 7 min running clock to perform entire workout. Barbell will begin in the squat rack preloaded to a specific weight dictated by your division and sex. 3-2-1-Go and the athlete will have to load his or her barbell to specific desired weight (5lb increments only), perform the first 500m row, secure his or her 3RM during the 90 sec rest, and then perform the final 500m row before 7 min clock expires. The total row time will be one score, the 3RM front squat will be another separate score.

  • Event 350 jumping pull-ups, 5 deadlifts 185/135lbs, 10 deadlifts 165/115lbs, 20 deadlifts 135/85lbs, 800m run

    *There will be a TBD time cap for the pull-up + PC work inside the gym. If an athlete caps the remaining reps will be added, in seconds, to his or her final time. Athletes will have to change their own weight and use clips the entire time.

Sunday

Rx Teams

  • Event 1M-F-M-F order for relay. 10 overhead squats @ 185lbs + 100 double unders, 15 OHS 130lbs + 100 DU, 20 OHS @ 135lbs + 50 DU, 25 OHS 85lbs + 50 DU
  • Event 2MF pair completes 21-15-9 wallballs @ 20/14lbs + partner deadlifts @ 335lbs, then other MF pair completes 45 WB + 45 DL at same weight. First pair would look like this: Male does 21 WB, Female does 21 WB, together they do 21 DL, then 15-15-15, then 9-9-9. Second pair looks like this: Male does 45 WB, Female does 45 WB, together they do 45 DL.
  • Event 34k row. 120 toes-to-bar + 100 hang snatches 65lbs + 80 burpees over the bar + 60 hang snatches 95lbs + 40 ring muscle-ups. Two scored events in this workout. One is the 4k row. The other is the chipper. Both happen simultaneously. Athletes may switch as desired.
  • Final Event (Top 5) TBA!

Rxish

  • Event 1M-F-M-F order for relay. 10 front squats @ 155lbs + 50 double unders, 15 FS 85lbs + 50 DU, 20 FS @ 115lbs + 25 DU, 25 FS 65lbs + 25 DU
  • Event 2MF pair completes 21-15-9 wallballs @ 20/14lbs + partner deadlifts @ 295lbs, then other MF pair completes 45 WB + 45 DL at same weight. First pair would look like this: Male does 21 WB, Female does 21 WB, together they do 21 DL, then 15-15-15, then 9-9-9. Second pair looks like this: Male does 45 WB, Female does 45 WB, together they do 45 DL.
  • Event 34k row. 120 pull-ups + 100 hang to overhead anyhow 65lbs + 80 burpees over the bar + 60 hang to overhead anyhow 95lbs + 60 T2B. Two scored events in this workout. One is the 4k row. The other is the chipper. Both happen simultaneously. Athletes may switch as desired. Hang to shoulder anyhow allows for hang snatches or hang cleans + jerk of some sort - athlete's choice.

Masters 35-44

  • Event 1AMRAP 7 min of 3 S2OH 155/95lbs, 7 burpees over the bar, 21 double unders
  • Event 2500m row, rest 90 sec, 500m row - 3RM front squat during 90 sec rest

    *Athlete will have a 7 min running clock to perform entire workout. Barbell will begin in the squat rack preloaded to a specific weight dictated by your division and sex. 3-2-1-Go and the athlete will have to load his or her barbell to specific desired weight (5lb increments only), perform the first 500m row, secure his or her 3RM during the 90 sec rest, and then perform the final 500m row before 7 min clock expires. The total row time will be one score, the 3RM front squat will be another separate score.

  • Event 350 pull-ups, 10 power cleans 175/105lbs, 20 power cleans 135/85lbs, 1 mile run

    *There will be a TBD time cap for the pull-up + PC work inside the gym. If an athlete caps the remaining reps will be added, in seconds, to his or her final time. Athletes will have to change their own weight and use clips the entire time.

Masters 45+

  • Event 1AMRAP 7 min of 3 S2OH 95/65lbs, 7 burpees over the bar, 21 double unders or 50 single unders
  • Event 2500m row, rest 90 sec, 500m row - 3RM front squat during 90 sec rest

    *Athlete will have a 7 min running clock to perform entire workout. Barbell will begin in the squat rack preloaded to a specific weight dictated by your division and sex. 3-2-1-Go and the athlete will have to load his or her barbell to specific desired weight (5lb increments only), perform the first 500m row, secure his or her 3RM during the 90 sec rest, and then perform the final 500m row before 7 min clock expires. The total row time will be one score, the 3RM front squat will be another separate score.

  • Event 335 pull-ups, 10 power cleans 145/95lbs, 20 power cleans 95/65lbs, 800m run

    *There will be a TBD time cap for the pull-up + PC work inside the gym. If an athlete caps the remaining reps will be added, in seconds, to his or her final time. Athletes will have to change their own weight and use clips the entire time.

Teens 13-15

  • Event 1AMRAP 7 min of 3 S2OH 65/45lbs, 7 burpees over the bar, 21 double unders or 50 single unders
  • Event 2500m row, rest 90 sec, 500m row - 3RM front squat during 90 sec rest

    *Athlete will have a 7 min running clock to perform entire workout. Barbell will begin in the squat rack preloaded to a specific weight dictated by your division and sex. 3-2-1-Go and the athlete will have to load his or her barbell to specific desired weight (5lb increments only), perform the first 500m row, secure his or her 3RM during the 90 sec rest, and then perform the final 500m row before 7 min clock expires. The total row time will be one score, the 3RM front squat will be another separate score.

  • Event 335 pull-ups, 10 power cleans 95/75lbs, 20 power cleans 75/55lbs, 1 mile run

    *There will be a TBD time cap for the pull-up + PC work inside the gym. If an athlete caps the remaining reps will be added, in seconds, to his or her final time. Athletes will have to change their own weight and use clips the entire time.

Teens 16-17

  • Event 1AMRAP 7 min of 3 S2OH 75/65lbs, 7 burpees over the bar, 21 double unders
  • Event 2500m row, rest 90 sec, 500m row - 3RM front squat during 90 sec rest

    *Athlete will have a 7 min running clock to perform entire workout. Barbell will begin in the squat rack preloaded to a specific weight dictated by your division and sex. 3-2-1-Go and the athlete will have to load his or her barbell to specific desired weight (5lb increments only), perform the first 500m row, secure his or her 3RM during the 90 sec rest, and then perform the final 500m row before 7 min clock expires. The total row time will be one score, the 3RM front squat will be another separate score.

  • Event 350 pull-ups, 10 power cleans 155/105lbs, 20 power cleans 135/85lbs, 1 mile run

    *There will be a TBD time cap for the pull-up + PC work inside the gym. If an athlete caps the remaining reps will be added, in seconds, to his or her final time. Athletes will have to change their own weight and use clips the entire time.

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

Get Direction