CrossFit Hackney AM v’s PM Throwdown

Posted 3rd July 2015 by Josh Schouten

Who trains harder? Who is stronger, fitter, faster, and better looking? It is true that the early bird catches the worm? Or do the evening members see better gains by releasing their daily work frustration on the iron?

Its time to find the answer to all of these questions and more! CrossFit Hackney is planning an AM v PM throwdown.

Where: Momentum Training

When: Saturday 18^th July 2015

Time: 11:30am – 14:00

Event Format:

We plan to run this event a little like The London Box Battles. There will be 3 levels of each workout:

Group A: The top CrossFit athletes in the box. The guys and girls who fancy themselves as competitive athletes and who want to compete against the best CrossFit Hackney has to offer.

Group B: CrossFit athletes that are training for general health and fitness and don’t want to compete with the big guns. Most of these athletes will have been doing CrossFit for over 12 months. This groups WODs will be slightly scaled to suit the level of fitness.

Group C: First time competitors or athletes that have been doing mainly Met-con classes or CrossFit Engineering classes. These WODs will be scaled to suit the level of fitness.

WODS for Group A and B

WOD 1: (9min)

PART A
6min to establish max weight for a Cluster (Squat clean to Thruster)

60sec to set your weight on the bar

PART B
2min MAX output. Each athlete may choose the weight on the bar

AMRAP Thrusters

Score = Weight lifted in PART A + TOTAL WEIGHT MOVED in PART B (Weight x Reps)

WOD 2: (11min)

AMRAP 2 Rounds of: (Group A/B)

:60 TTB / Hanging Knee Raises
:60 Wall Balls 9/7kg 10/9ft
:60 Box Jumps 24/20inch
:60 AKBS (24/16kg / 20/12kg)
:60 Burpees
:60 Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

WODS for Group C

WOD 1:

Part A.

Goblet Squat output

Athlete chooses the Kettlebell weight they wish to use

2min AMRAP:

KB Goblet Squats to Wall Ball*

*Athletes must use a Wall Ball for squat depth, they must touch the Wall Ball ever rep

Score = weight lifted x reps?

rest :60sec

Part B.

100 Air Squats to Wall Ball for time

WOD 2:

For time:

200mtr row
10 Wall Balls 7/5kg 10/9ft
20 RKBS 16/12kg
30 Burpess

Scoring

Each athlete can decide which level they would like to compete at. There will be equal point for the winners of each group and the overall ranking of AM v’s PM will be decided by the total place getters (1^{st = 3pnts}, 2^{nd =2pnts} and 3^{rd = 1pnt}) in Group A, Group B and Group C. The team with the highest accumulative score will be crowned fittest athletes at Momentum Training.

If you would like to take part in this event please register on GoTeamUp

After Party

Once the event is over we are planning to head over to the park for a BBQ and drinks. BYO meats and Paleo beverages