Ang-EEK! (N)

Ang-EEK!
10 Minute AMRAP

10 Pull ups
10 Push ups
10 Sit Ups
10 Squats
*60' alternate partner shuttle run each after each round of 40 reps

Novice - Ring row, knee push up
Rx - Pull Ups, Hand stand push up


Standards: 

Both athletes will start at the starting line. At 3, 2, 1, Go, one athlete will "run" to the pull up bar and perform 10 pull ups/ring rows, 10 HSPU/Push Ups, 10 Sit Ups, and 10 Squats. After each round of 40 reps both athletes will complete a 60' shuttle sprint, starting from the starting line, passing the plane of the rig and returning to the starting line. One athlete working at a time for all movements. Athletes must tag out each transition. 

Pull ups the rep starts with the arms fully extended and the feet off the ground. The rep is complete when the chin is over the pull up bar. For ring rows, the feet must be in line with the upright of the rig. The rep starts with the arms fully extended and is complete when the rings touch the shoulders or chest. 

For the hand stand push up, the athlete must start with the arms locked out and head off the ground. The athlete's head must touch the ground (ab mat with 45lb plates) and the arms return to a locked out position with heels contacting the wall. 

Push Ups start with the athletes arms fully extended in a plank position. The athletes chest must touch the ground and the rep is complete when the arms return to full extension in a plank position. Novice is allowed to perform knee push ups.

Sit Ups start with the athlete lying flat with the knees out, soles of the feet together, and hands touching the floor. The rep is complete when the shoulder pass the hip crease and the athletes hands touch their feet. Ab mats will be provided. Athletes may bring additional mats or cushions. 

Squats, the hip crease must pass below the top of the knee and the rep is complete when the knees and hips are fully extended. 

Twig & Berries Part A (N)

9-15-21

Alternating WBS

Syncro Slam Balls

21-15-9

Deadlifts

Novice - WB 14/10lbs, SB 20/10lbs, DL 115/85lbs

Rx WB 20/14lbs, SB 30/20lbs, DL 165/115lbs,


This is a two-part event. Part A will have a 5 minute time cap and part B will start at the 6 minute mark.

Both athletes will start at the starting line. At 3, 2, 1, Go both athletes will make their way to the rig. They will perform nine alternating wall ball shots, passing the ball to each other. Once nine reps are completed they will work on 9 synchronized slam balls. Once the nine ball slams are complete the athletes will then move onto 21 deadlifts. The deadlifts may be broken up however they choose. After the deadlifts, the athletes will return to the wall balls for 15 reps, then synchro slam balls for 15 reps, and deadlifts for 15 reps. The final round will be 21 wall balls, 21 synchro slam balls, and 9 deadlits. The event is complete when the final deadlift is completed. 

There is no tag out required for this workout

For the wall balls: the hip crease must pass below the top of the knee. Men will throw the ball to the 10' target and women will use the 9' target. The targets are stacked directly on top of each other. The athlete who throws the ball may not catch the ball. The rep is complete when the 2nd athlete catches the ball, not when the ball hits the target. 

The slam balls are synchronized at the top of the rep when the athletes arms are overhead. The arms do not have to be locked out overhead. The balls do not have to bounce at the same time or be picked up at the same time. 

The deadlifts are complete when the athletes hips are at full extension and the shoulders are behind the bar. One athlete working at a time. No bouncing! 

Athletes will be required to change their own weight before moving onto part B. Both athletes may change the weight on either bar. 

Twig & Berries Part B (N)

At the 6:00 mark, max deadlifts in 2:00

Novice - 155/105lbs

Rx - 285/165lbs


There is no tag out required for this workout. One athlete working at a time. The rep is complete when the athletes hips are locked out and the shoulders are behind the bar. The rep must be complete prior to time expiring for it to count. 

No bouncing! 

Three Couplets Is A Party (N)

For Time with a 10 Minute Cap: 

10 Wall Walks

50 Floor Press

Advance Bar

20 Split Jerk

40 Barbell Step Ups

Advance Bar

30 Thrusters

30 Calorie Row

*Break up the couplets any way you like. 


Novice - 95/55lbs

Rx - 135/95lbs


Standards: 

Both athletes will start at the starting line. At 3, 2, 1, Go, both athletes will move towards the rig and begin working on the first couplet of 10 wall walks and 50 floor press. Once complete both athletes will advance their bar to the next couplet, 20 split jerks and 40 barbell step ups. Once the 2nd couplet is completed both athletes will advance their bars to the third couplet, 30 thrusters and 30 cal row (total). Once complete both athletes need to cross the start/finish line. 

Athletes may break up each couple however they wish. I.e. they may perform 3 wall walks and 7 floor press, then 2 wall walks and 8 floor press, eventually totaling 10 and 50. 

Wall Walks start with the athletes chest and quads on the ground. The athlete then walks backwards up the wall, touching their torso to the wall, and returning to the floor with quads and chest touching. 

Floor press will start with the bar on the rack. Athlete may adjust the height of the rack prior to the start of the event. Athletes may help one another off the rack. Once unracked the triceps must touch the ground and then the rep is complete when the elbows are locked out. Athletes will need to switch the bar that is racked if they wish to split the floor press between each gender. 

Split jerks start with the bar in the front rack position. The athlete performs a split and presses the bar overhead. The feet must split or stagger in a lunge position. The rep is complete when the athletes feet are together and the bar is directly overhead. 

For the barbell step ups, the bar may be in either a front rack or back rack position. Both male and female athletes will share a 20" box. The rep is complete when the athlete stands up, fully extended on the box with both feet. The reps do not need to alternate legs. 

Thrusters begin with the bar on the floor. The athlete must clean the bar with the hips passing below parallel and the rep is complete when the bar is directly overhead with elbows, hips, and knees locked. 

Row, just row your ass of! And sprint to the finish. :)

There is no tag out required for this workout. 

Sat, October 3, 2020 8:00 AM - Sun, October 4, 2020 4:00 PM Eastern Standard Time
CrossFit ABF
18538 US Hwy 19 N, Clearwater, Florida, United States
CrossFit ABF
CrossFit ABF is a fun, friendly environment. We focus on community, fitness, and living a balanced life.

Copyright © Wodify Technologies Ltd 2020. All rights reserved. For company information and other legal bits, see our Terms of Service.
We are using cookies hope that's cool. Here's our Privacy Policy