The Wheel of Pain

12 Min. AMRAP of:

60' Synchronized Goblet Lunge

60' Prowler Relay (255/175) (175/135)

  •     RX Men Lunge Wts. (70, 65, 60, 55)
  •     RX Ladies Lunge Wts. (50, 45, 35, 25)
  •     Scaled Men Lunge Wts. (60, 50, 40, 35)
  •     Scaled Ladies Lunge Wts. (35, 30, 25, 20)

GOBLET LUNGES:

Weights:
Teams will be given four weights and can assign them to each team member as they desire. These roles can be switched after each round is completed.

The Movement:
For the Goblet Lunge, athletes will hold the head of one dumbbell resting it on their chest and perform walking lunges in unison. During each lunge athletes are required to touch thier back knee to the ground and bring the feet back inline upon standing. All four athletes achieve the same positions together. Teams will lunge 30' across the course and then turn around lunging another 30' bringing them back to their prowler.

No Reps:
The dumbbell cannot be held on the shoulders or in any other way. Reps performed without the proper dumbbell positioning will not count. The group cannot progress if a team member puts their weight down. On the lunge, the back knee of each athlete must touch the ground before team members can stand. It is okay for two athletes to rest in this position while they wait for the other two to arrive there. If three athletes achieve this range of motion and stand before the fourth can get there, that is a no rep. Upon standing, all four athletes must bring their feet inline and reach full hip and knee extension before starting another lunge step. If one athlete fails to bring their feet back together before the group performs another lunge, that is a no rep. In the event of a no rep the team must go back to their last successful starting point.


The Prowler: After successfully completing the lunge portion of the workout, teams will sprint relay style with a prowler. The team can push the prowler in any order, but all 4 members must complete the push. The first athlete will push the sled 30' using high handles and then return it to the group pushing back another 30' using low handles.


Scoring: The event is worth 2 points in the overall competition.

Each 30' lane will be marked in increments of 10'. Teams must cross each 10' mark on both the lunge and prowler push for reps to count. On the lunge, a rep is counted each time the first person in the group passes a distance marker or the finish line. On the prowler, a rep is counted when the entire sled passes a marker or the finish line. A round is completed when the team completes 60' of synchronized lunging and all four team members complete the 60' prowler relay. The next round begins with the lunges again.

The Riddle of Steel (Team A)

Team OLY Total,

7 Mins. to find a 1-Rep Max (1RM):

Snatch

Clean and Jerk


Team Format: Each team of 4 will split up into smaller teams of 2: Team A and Team B. Each two person pairing will need to assign one athlete to the snatch and the other to the clean and jerk. Team A will have 7 mins. to find a 1RM (1-rep max) snatch and a 1RM clean and jerk. Team B will have an additional 7 mins. to find a 3RM on each movement.



Scoring: Event 2 will yield two scores each worth 1 point in the overall competition. .5 points for the 1RM Total and point for the 3RM total.

To produce a score, the 1RM snatch and 1RM clean and jerk for Team A will be added together for a TOTAL. Example: 100 lbs. snatch + 200 lbs. clean and jerk = 300 lbs. total. The same will be done for Team B by adding their 3RM snatch and 3RM clean and jerk together for a TOTAL.

During the workout roles between team members cannot be switched. Both athletes are responsible for contributing to the total. One athlete cannot lift the heaviest snatch and the heaviest clean and jerk and have both weights count.

The Riddle of Steel (Team B)

Team OLY Total,

7 Mins. to find a 3-Rep Max (3RM):

Snatch

Clean and Jerk


Team Format: Each team of 4 will split up into smaller teams of 2: Team A and Team B. Each two person pairing will need to assign one athlete to the snatch and the other to the clean and jerk. Team A will have 7 mins. to find a 1RM (1-rep max) snatch and a 1RM clean and jerk. Team B will have an additional 7 mins. to find a 3RM on each movement.


Scoring: Event 2 will yield two scores each worth 1 point in the overall competition. .5 points for the 1RM Total and 1 point for the 3RM total.

To produce a score, the 1RM snatch and 1RM clean and jerk for Team A will be added together for a TOTAL. Example: 100 lbs. snatch + 200 lbs. clean and jerk = 300 lbs. total. The same will be done for Team B by adding their 3RM snatch and 3RM clean and jerk together for a TOTAL.

During the workout roles between team members cannot be switched. Both athletes are responsible for contributing to the total. One athlete cannot lift the heaviest snatch and the heaviest clean and jerk and have both weights count.

Ravenous Conquest

20 Min. AMRAP of:

80 Burpees w. Jump Over Partner

80 Wall Balls (30/20)

80 Burpees Over Partner w. Crawl Under

80 Wt. Sit-Ups w. Wall Ball Toss Over Partner (30/20)*

* One partner holds a forearm plank


Scaling:

Wall ball weights for the scaled division are 20 lbs. for men and 14 lbs. for ladies.

Sat, September 28, 2019 8:30 AM - 4:00 PM Eastern Standard Time
Albany CrossFit
444 Sand Creek Rd, Albany, New York, United States
AC
Albany CrossFit

Regional Food Bank of Northeastern New York
The Regional Food Bank has been helping to feed the poor and hungry in our communities since 1982. It is the only organization of its kind in northeastern New York.

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