CrossFit

Crossfit Central Manchester Invitational Games – Final Standings

What an Amazing weekend!!!

Here are the Final Standings

Final Standings

(right click and save as)

Here are all the WOD’s from the crazy weekend for anyone who may want to try them again.

Time Cap at 21min 20 secs (for events 1 and 2)

Event 1 Deadlift for reps in 90 seconds. “Lifting Tekkers”

Athletes will be able to pick from three weights (80, 100, or 120 kilos for men and 60, 70, and 80 kilo for women).  The athlete will complete as many deadlifts as possible in 90 seconds.  Your score will be number of reps multiplied by weight (i.e. 25 reps at 100 kilos = 2500).  For the deadlift, full extension of the knees and hips must be reached with the shoulders behind the bar at the top.  The hands must release the bar at the ground.

Event 2 – “2 Guns”

4 rounds of

10KB squats

10KB presses ( anyhow)

10 KB lunges

10 KB Thrusters

Farmers walk.

KB Squats –  Legs and hips completely extended at the top, Hip crease below top of the knee at the bottom, while keeping the KB on your shoulders.

KB Lunges – Keeping KB at your sides, every lunge step has to have your knee touching the ground follwed by standing all the way up so that legs and hips are completely extended

KB Presses – Presses must start with KB at the shoulder and elbow tucked at ribs ( eg. like the start of a barbell shoulder press). . Any press is allowed eg. push press, shoulder press, push jerk.

KB Thrusters -Hip crease below top of the knee at the bottom, while keeping the KB on your shoulders. Legs and hips completely extended at the top, KB must be overhead at the end of the rep with elbows fully locked out

Event 3 “Cinderella”

10 Minute AMRAP of: 5 Pull ups 10 Push ups 15 Squats

Men will be have to do chest to bar pullups and Woman will be doing chin over bar pullups

Standards

Pull up :

Men : Chest makes contact with the bar at the top of the pullup ( anywhere below the collar bone) and arms completely locked out at the bottom

Women : Chin breaks the vertical plain of the bar at the top Arm completely locked out at the bottom.

Push up:  Chest makes contact with the ground Arms completely locked out at the top Flat back

Squat: Legs and hips completely extended at the top Hip crease below top of the knee at the bottom

Event 4 – ” The CFCM Prowler”

Men @ 20kg plates and 40kg bar

Women @ 10kg plates and 20kg bar

Load Prowler

Push prowler 50m

Take weight of prowler and carry 50m

Load bar with set weight and perform the following

10 OHS

10 Thrusters

10 Shoulder to overhead anyhow

10 Front squats

Then

Load Prowler and run 50m ro finish.

for time =