0845 Weightlifting
1000 CrossFit
Solidarity Team Series Events 5, 6, and 7! All are welcome to workout!
Event 5
For Time:
4x400m Relay
- 400m begins at standard solidarity start line in parking lot.
- Each athlete must tag the next athlete who is waiting at start line.
- All runs must be standard solidarity 400m course.
Event 6
For total weight:
4 x 1 minute, as many reps as possible (AMRAP) of Squat Cleans
- Clock is programmed for 4 rounds of 1:00 work / :30 transition/loading between minutes. Each of four teammates gets 1:00 to complete as many squat cleans as possible.
- Each rep begins with the bar on the ground. Bar is then cleaned and must go through a full squat (crease of hip below knee) and then stood all the way up with bar above collar bone and knees, and hips fully extended. Reps can be touch and go but NO BOUNCING. Power/muscle clean + front squat is allowed.
- Each athlete chooses their weight in minimum increments of 5# (no dingles). Womens bars will count as 35#, male bars as 45#.
- Bar begins with first athlete’s weight pre-loaded. All other loading must happen in :30 transition. If bar is not ready the athlete loses that time, the clock does not stop and no time will be added.
- Each team may have two bars ( one 35, one 45), but only only the first bar used can begin loaded.
- All athletes must declare weight before workout begins to judge who records all loads prior to start and confirms load after each transition.
- Score is total weight lifted between all four athletes, highest total wins.
Event 7
12:00 AMRAP:
Partner 1: 12 Burpee Pull Ups
8 Synchro Hi-Five Burpees (entire team)
Partner 2: 24 Box Jump Overs (24/20)
8 Synchro Hi-Five Burpees (entire team)
Parnter 3: 24 Kettlbell Snatch (44/26)
8 Synchro Hi-Five Burpees (entire team)
Partner 4: 8 Wall Walks
8 Synchro Hi-Five Burpees (entire team)
- Each athlete is assigned a movement. Everyone does the synchro burpees, but each athlete only does their movement the whole workout.
- Burpee Pull Ups: Pull Up Bar must be at least 6″ above the reach of the athlete. Chest touches the ground on the burpee and chin finishes above the bar on the pull up
- Box Jump Over: Athlete starts on one side of the box and must touch both feet on the top of the box and finish on the other side. You do not need to reach full extension on top of the box
- Wall Walk: Starts with athletes chest on the ground in push up position and finishes in a fully extended handstand with the athletes nose against the wall. You must show control on the descent. Falling off wall is a no-rep.
- Kettlebell Snatch: The athlete must reach full extension of the arm, shoulder, hips and knees at the top of the snatch (bicep next to the ear)
- Synchro Burpees: Athletes must touch their chests to the ground at the same time and jump and high five each other in a circle. All athlates must be in the air when the high-five occurs.
- Scoring: Most repetitions wins