AMRAP Friday

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Giving Back Throwdown

Donations go to Sean Price’s Osteosarcoma Fight

Giving Back Throwdown

The Giving Back Throwdown is an opportunity for the Hill Country CrossFits to get together and get in some workouts for a good cause!

The workouts will be teams of 4 – you do NOT have to have a full team in order to participate.

Part 1 – 8 minute AMRAP
Choose 2 athletes per movement

1000m Row (includes 1 exchange)
800m Run (includes 1 exchange)

Hang Clean for reps and weight
Front Squat for reps and weight
weight + reps = score

1 minute rest

Part 2 – 11 minute AMRAP
30 back to back sitting MB passes !4# and 10# (15 rotation one way, 15 the other)

2 athletes
75 WB 20/14 @ 10ft
200 weighted jump ropes

30 synchroized 10# plate burpees
40 T2B (scaled Knee raises)

Score = combined weight from part 1 and total reps from part 2

Teams can be all male, female or co-ed.

WORKOUT CAN BE SCALED FOR ANY LEVEL ATHLETE!!!

Please be there by 5:45pm

SATURDAY

9:30am – Open Gym

SUNDAY

9:00am – ReFlex

12:00pm – Skillz & Sprintz

 

dynamic movement prep 
Group warm up 
Skills 
Muscle up skills
Use a spotter
20 Hip to ring/bar pull ups
20 transitions
Strength
Oh squats
3-3-3-3.  2 second pause in the bottom.
Amrap in 6  minutes 
12 thrusters 95/65
12  toe 2 bar
Rest 2 minutes
Amrap in 6 minutes 
One barbell. Record weight and rounds
6 deadlifts
6 hang squat squat cleans
Mad mobi 
Hamstring up n over
Lat band stretch
Calf stretch
Pigeon
Press ups

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