News

School’s Out, Guns Out Teen Competition Announced–June 3, 2017

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We are very excited to announce our first Teen Competition hosted by CFRA.  Registration is now open–click on the image above to get started!

Workouts Released!!!

RX Division:

Workout #1
12:00 Cut Off
3 Rounds
400 m Row
20 Thrusters (55/45)
10 Pull Ups

Workout #2
5:00 AMRAP
6 Hang Snatches (95/65)
12 Wall Balls (20/14)

2:00 Min Rest – Athletes must strip their bar of all weight prior to the start of Workout 2-A

Workout #2-A
5:00 Clock
Find 1 rep max Snatch

Workout #3
10:00 Cap
21 – 15 – 9
Deadlifts (205/145)
Box Jumps (24/20)
Hand Stand Push Ups (Full ROM)

Workout #4
4:00 AMRAP
30 Double Unders
10 Clean & Jerks
Score is total weight moved—athlete chooses weight, which can be changed during the workout

 

50/50 Division:

Workout #1
12:00 Cut Off
3 Rounds
400 m Row
20 Thrusters (45/35)
10 Pull Ups

Workout #2
5:00 AMRAP
6 Hang Snatches (75/55)
12 Wall Balls (14/10)

2:00 Min Rest – Athletes must strip their bar of all weight prior to the start of Workout 2-A

Workout #2-A
5:00 Clock
Find 1 rep max Snatch

Workout #3
10:00 Cap
21 – 15 – 9
Deadlifts (155/115)
Box Jumps (20/16)
Hand Stand Push Ups (1 Abmat + 10# Plate)

Workout #4
4:00 AMRAP
20 Double Unders
10 Clean & Jerks
Score is total weight moved athlete picks weight, which can be changed during the Workout

 

Scaled Division:

Workout #1

12:00 Cut Off
3 Rounds
400 m Row
20 Thrusters (35/25)
10 Pull Ups (Jumping Pull Ups)

Workout #2
5:00 AMRAP
6 Hang Snatches (45/35)
12 Wall Balls (14/10)

2:00 Min Rest – Athletes must strip their bar of all weight prior to the start of Workout 2-A

Workout #2-A
5:00 Clock
Find 1 rep max Snatch

Workout #3
10:00 Cap
21 – 15 – 9
Deadlifts (115/85)
Box Jumps (20/16)
Hand Release Push Ups

Workout #4
4:00 AMRAP
40 Single Jumps
10 Clean & Jerks
Score is total weight moved athlete picks weight, which can be changed during the Workout

 

Movement Standards:

Thrusters :: Athlete will have the bar in a front rack position, and hips will need to travel below parallel (crease of hips below the top of the knee.) In a thrusting motion the athlete will drive the barbell overhead. The rep is counted with the athlete is fully locked out; arms, knees, hips fully extended and barbell over the middle of the body. The thruster is one fluid motion, no jerking or pausing at the shoulder.

Pull Ups :: Athletes arms are fully extended with elbows locked out. The rep is counted when athlete’s chin breaks the horizontal plane of the bar. Kipping, butterfly & chest to bars are all allowed.

Jumping Box Pull Ups :: Athlete will start on the box, with  arms fully extended. Then the athlete will jump, and pull themselves up until their chin is higher than the pull up bar. Rep is counted when athlete returns to the fully extended hanging locked out position. PLEASE do not hit your face on the pull up rig, that will be considered a no rep

Hang Snatches :: Starting position is below the hip and above the knee, hands wider than athlete’s shoulder. Barbell will travel from the hang without stopping at the athlete’s shoulders. Barbell will travel overhead with arms fully locked out, Athletes can only hang snatch, therefore hips cannot go below knee creases. Athletes may power or squat snatch.

Wall Balls :: Medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit a 10’ target for men and a 9’  target for women. If the ball hits below or does not hit the wall (air ball), it will not be counted for a rep. Ball must hit the target.

Snatch ::  Starting position is from the ground, hands wider than athlete’s shoulder. Barbell will travel from the ground without stopping at the athlete’s shoulders. Barbell will travel overhead with arms fully locked out. The rep will be counted when arms are fully locked out, hips and knees are fully extended. Snatch may be power or squat.  Athletes cannot hang snatch for their 1RM.

Deadlift :: Athlete must begin with the barbell on the ground. Athlete will elevate the barbell from the ground and return it to a fully standing position with hips fully open, knees fully locked out and shoulders behind the vertical plane of the barbell.

Box Jumps :: Athlete will start on the ground then will jump onto the box. The athlete MUST open their hips atop the box.  Athletes may NOT step up onto the box

Hand Stand Push Ups :: Athlete must get to a fully inverted, handstand position with heels touching the wall, arms and elbows fully locked out, hand and arms inside (ie not touching) any designated perimeter, and feet not spread wider than the width of designated perimeter.  Athlete must lower body vertically until the head touches the ab mat. The rep is counted when the athlete returns to a fully vertical handstand position by kipping or pressing up until full lock out is reached.

Hand Release Push Ups :: Athlete will start in the plank position, with hips and knees off the ground and arms fully locked out. Athlete will then travel downward until their chest hits the floor. Both hands must be released off the ground, to ensure their chest has indeed meet the ground. Athlete will return to full locked out plank position.

Double-unders ::   These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice.  Attempts where the rope catches before clearing twice do not count.

Clean & Jerk ::   Each rep begins with the barbell on the ground and finishes with the weight fully locked out overhead and over the middle of the body. Athlete is not required to squat, a power clean will suffice. Once the bar is on the shoulders a shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

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