Monday, August 25, 2014

This week we will be doing most of the Brute division events of the Bridge City Beat Down hosted by CrossFit Synergy.

BRUTES – EVENT 1: Light Chipper (Aer Capacity) Note that these are partner workouts. Aer Capacity simply means aerobic capacity.  What makes it aerobic is that it is light, fast and long.

As far as individual prescription goes, I will leave this to each coach's discretion.  My suggestion is that beginners should simply take the reps and weight down, and go off the clock.  
For those that are more intermediate, I would rather the weight stay a bit higher and the reps a bit lower. 

Run 400m
20 35/55# One-Armed Alternating Dumbbell Snatches
40 Alternating Overhead Plate Lunges
20 Mat-Facing Burpees
40 12/16kg Kettlebell Swings
20 55/75# Push Press
FOR TIME
This workout runs as a conga line, meaning partners must wait until the station in front of them is free before moving forward. The workout starts with both partners at the rig. On the go signal, partner 1 will start their run out the door and follow the marked course. Once partner 1 comes back in from their run and touches their dumbbell, partner 2 can start their run. Each partner makes their way through the movements listed above. Total time is recorded when partner 2 crosses the finish line after their last push press.
Scoring: total time to complete. 15min time cap (for every rep that is not completed within the time cap, 1 second will be added to the teams total time).
MOVEMENT STANDARDS
Run: The athletes hands must be touching the rig and in their lane before the buzzer goes. On the go signal, athletes will run down their lane and out the door and follow the marked trail for their 400 m run. When they return back through the door they must touch the rig in their lane before heading to Dumbbell.
One-Armed Alternating Dumbbell Snatches: DB must start on the ground and finish in a full locked out position at the top (elbow, shoulder, hips, knees all in one straight line). On each rep, athlete must switch hands.
Alternating Lunges: Athlete must start at full extension standing position (torso, hips and knees all in straight line) then must step forward and touch their knee to the floor, then finish at full extension standing position, with feet parallel to each other. Athletes must hold the plate above their head without having the plate touch any part of their body. Athletes must alternate each knee touch between legs and must stay with in the lunges station. Should a knee not touch, that rep will not be counted and they will continue alternating their lunges.
Mat-Facing Burpees: Athlete must touch both their thighs and chest to the floor facing the mat and then must have both feet on top of the mat at the same time for the rep to be complete. Full extension of the hips IS required on the top of the mat. but athlete may step or jump off and on however they wish.
Kettlebell Swings: Kettlebell starts in the hands below the athletes hips and then athlete must reach full extension (elbows, shoulders, hips and knees all in one straight line) with kettlebell overhead. There is no standard for how the kettlebell has to sit at the top of the overhead position.
Push Press: Bar must start touching some part of the shoulder complex (shoulders, clavicle or other) and must finish in the full lock out overhead position (elbows, shoulders, hips and knees in one straight line). The athlete can get their however they want as long as the standards are met. No dropping of the weights will be permitted – teams will receive a penalty of 10 seconds for every time the weight is dropped.