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14
May

Friday Night Fights – Summer Meltdown

SUMMER MELTDOWN

Important Details:

Date: Friday, June 8th
Time: 5:45 am to 8:00 pm
Class Schedule: Last regular class of the day is the 12:00pm (NOON).
Where: Albany CrossFit – 444 Sand Creek Road, Albany, NY 12205
Cost: $10 Suggested Donation for NY Food Bank. $20 Drop-In per Person.
Charity: This event will raise funds for the Regional Food Bank of Northeastern New York.

Divisions & Standards

Judging Standards:
Summer Meltdown will use CrossFit Open standards for all movements unless otherwise specified.

Divisions:
Teams of 2 comprised of 1 male athlete and 1 female athlete will choose to compete in the RX, Scale 1, or Scale 2 divisions. Each duo will participate in four scored workouts over the course of the evening.

RX Division:
The RX division is designed for athletes with a strong foundation in CrossFit. Athletes will be tested across all of the domains of fitness.

Scale 1 Division:
The Scale 1 division is designed to give intermediate skill level athletes a taste for competition and allow them to challenge themselves in a fun way. Scale 1 teams should expect to see scaled versions of standard CrossFit movements. Examples would be 15’ Rope Climbs instead of 20’ Rope Climbs, Straight Leg Raises instead of Knee Tucks, or reduced weights on barbell exercises.

Scale 2 Division:
The Scaled division is designed to give beginner skill level athletes a taste for competition and allow them to challenge themselves in a fun way. Scale 2 teams should expect to see scaled versions of standard CrossFit movements. Examples would be Rope Get-Ups instead of Rope Climbs, Knee Tucks instead of Toes To Bar, or reduced weights on barbell exercises.

Event One

RX:

In Teams of 2,
7 Minute AMRAP of:
3-2-1 Rope Climbs (20’)
After each set of Rope Climbs complete a round of “DT”
9 Deadlifts (135/95)
6 Hang Cleans (135/95)
3 Shoulder to Overhead (135/95)

Scale 1:

In Teams of 2,
7 Minute AMRAP of:
3-2-1 Rope Climbs (15’)
After each set of Rope Climbs complete a round of “DT”
9 Deadlifts (115/75)
6 Hang Cleans (115/75)
3 Shoulder to Overhead (115/75)

Scale 2:

In Teams of 2,
7 Minute AMRAP of:
6-4-2 Rope Get-Ups
After each set of Rope Get-Ups complete a round of “DT”
9 Deadlifts (75/55)
6 Hang Cleans (75/55)
3 Shoulder to Overhead (75/55)

Scoring: Teams will accumulate as many repetitions as possible in 12 minutes.
After the last Rope Climb/Get-Up teams will complete as many extra rounds of “DT” as possible in the remaining time. Divide the work anyway between partners.

Event Two

RX:

In Teams of 2,
7 Minute AMRAP of:
1 Cargo Net Climb
20/15 Calorie Bike
20 Toes to Bar

Scale 1:

In Teams of 2,
7 Minute AMRAP of:
1 Cargo Net Climb
15/10 Calorie Bike
20 Straight Leg Raises

Scale 2:

In Teams of 2,
7 Minute AMRAP of:
1 Cargo Net Climb
10/7 Calorie Bike
20 Knee Tucks

Scoring: Total repetitions completed between both team members.
One Partner Moving at a time. Work can be divided among team members as desired.

Event Three

RX:

In Teams of 2,
7 Minute AMRAP of:
100m Sprint
10 Burpees
20 Wall Balls (30/20)

Scale 1:

In Teams of 2,
7 Minute AMRAP of:
100m Sprint
10 Burpees
20 Wall Balls (20/14)

Scale 2:

In Teams of 2,
7 Minute AMRAP of:
100m Sprint
10 Burpees
20 Wall Balls (14/10)

Scoring: Total repetitions completed between both team members.
One Partner moving at a time. Work can be divided among team members as desired.

Event Four

RX:

In Teams of 2,
7 Minute AMRAP of:
50’ Prowler Push (Empty)
5 Stone to Shoulder (115/90)
50’ Prowler Push (45×2)
5 Stone to Shoulder (115/90)
50’Prowler Push (45,35×2)
5 Stone to Shoulder (115/90)
50’Prowler Push (45,35,25×2)
5 Stone to Shoulder (115/90)

Scale 1:

In Teams of 2,
7 Minute AMRAP of:
50’ Prowler Push (Empty)
5 Stone to Shoulder (70/60)
50’ Prowler Push (45×2)
5 Stone to Shoulder (70/60)
50’ Prowler Push (45,35×2)
5 Stone to Shoulder (70/60)
50’ Prowler Push (45,35,25×2)
5 Stone to Shoulder (70/60)

Scale 2:

In Teams of 2,
7 Minute AMRAP of:
50’ Prowler Push (Empty)
5 Stone to Shoulder (35/20)
50’ Prowler Push (35×2)
5 Stone to Shoulder (35/20)
50’ Prowler Push (35,25×2)
5 Stone to Shoulder (35/20)
50’ Prowler Push (35,25,15×2)
5 Stone to Shoulder (35/20)

Scoring: Total repetitions completed between both team members.
Every 10’ counts as a repetition on the Prowler Push.
One Partner moving at a time. Work can be divided among team members as desired.

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