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FLOATER - RX:

 

2 min AMRAP:

Sandbag Hold (150/100)

Max Effort Wall Walks

 

NOTES: Score Total Wall Walks. One partner will perform wall walks, while the opposite partner will perform a Sandbag Hold (see link for demo). The sandbag must be held above the waist in an upright position at approx sternum level with full hip and knee extension (no shouldering the sandbag). Wall Walk reps will only count while the opposite partner is holding the sandbag as prescribed. Partners may switch movements at any time during the 2 min time frame. Wall Walks will follow CF Open standards and begin from the ground, move to the chest on the wall, then return to the chest on the deck. The Wall Walk rep will not count if there is a loss of control coming down from the wall. 

 

FLOATER - Scaled:

 

2 min AMRAP:

Sandbag Hold (100/70)

Max Effort Lateral Burpees over Bar


NOTES: Score Total Burpees. One partner will perform burpees over a barbell with standard sized bumpers, while the opposite partner will perform a Sandbag Hold (see link for demo). The sandbag must be held above the waist in an upright position at approx sternum level with full hip and knee extension (no shouldering the sandbag). The Burpees will be laterally over the bar and athletes may either jump or step over the bar, there is no hip extension requirement. Partners may switch movements at any time during the 2 min time frame.

WOD3 RX:

 

9 min AMRAP:

60 Double Unders

40 Toes to Bar

20 Overhead Squat (95/65)

 

**TIE BREAKER after 1st Round Complete**

 

NOTES: Score Completed Rounds + Reps. Athletes will start on the double unders then move to the toes to bar and OHS. Partners will share a barbell with one athlete working at a time and dividing the reps as needed between the double unders, toes to bar, and OHS. A tie breaker score will be recorded after the first round is complete. CF Open standards for Double Unders, Toes to Bar, and Overhead Squat

 

WOD3 Scaled:

 

9 min AMRAP:

60 Single Unders or 30 Double Unders

40 AbMat Sit-ups 

20 Front Squats (95/65)

 

**TIE BREAKER after 1st Round Complete**


NOTES: Score Completed Rounds + Reps. Athletes will start on the singles then move to the toes to bar and OHS. Partners will share a barbell with one athlete working at a time and dividing the reps as needed between the singles, abmat sit-ups, and Front Squats. Scaled athletes will have the option of performing either 60 singles or 30 double unders during a given round but must stick with one option until the round is finished. A tie breaker score will be recorded after the first round is complete. CF Open standards for Singles Unders / Double Unders, AbMat Sit-ups, and Front Squat.

CrossFit for Community 

WOD #2

WOD #2 RX - Part A & B:

 

On a 7 min Clock:

 

Part A: 

 

For Time:

27 Pull-ups 

27 Thrusters (75/55)

 

21 Pull-ups 

21 Thrusters 

 

15 Pull-ups 

15 Thrusters 

 

9 Pull-ups

9 Thrusters 

 

Part B (in remaining time of 7 min clock):

AMRAP Heavy Thrusters (135/95) 

 

NOTES: WOD #2 will count as two separate workouts but take place on the same 7 min clock. Part A will be completed for time then partners will complete Part B, an AMRAP of Heavy Thrusters, in the amount of time remaining on the original 7 min clock (e.g. Team 123 completes Part A in 4 min they will then have 3 min remaining to complete as many reps as possible of Heavy Thrusters). One partner will work at a time on Part A & B. CF Open standards for Pull-ups and Thrusters

 

WOD #2 Scaled - Parts A & B:

 

On a 7 min Clock:

 

Part A: 

 

For Time:

27 Jumping Pull-ups 

27 Shoulder to Overhead (75/55)

 

21 Jumping Pull-ups 

21 Shoulder to Overhead

 

15 Jumping Pull-ups 

15 Shoulder to Overhead

 

9 Jumping Pull-ups 

9 Shoulder to Overhead

 

Part B (in remaining time of 7 min clock):

AMRAP Shoulder to Overhead (95/65) 


NOTES: WOD #2 will count as two separate workouts but take place on the same 7 min clock. Part A will be completed for time then partners will complete Part B, an AMRAP of Shoulder to Overhead (95/65), in the amount of time remaining on the original 7 min clock (e.g. Team 123 completes Part A in 4 min they will then have 3 min remaining to complete as many reps as possible of shoulder to overhead). One partner will work at a time on Part A & B. The shoulder to overhead may include a push press, push jerk, or split jerk. CF Open standards for Jumping Pull-ups and Shoulder to Overhead.

CrossFit for Community 

WOD #1

WOD#1 - RX:

 

8 min AMRAP:

10 Deadlifts (115/75)

10 Hang Power Cleans (115/75)

20 Partner Wall Balls (20/14)

 

NOTES: Score Completed Rounds + Reps. Athletes will start on the deadlifts then move to the hang power cleans and partner wall balls. Partners will share a barbell with one athlete working at a time and dividing the reps as needed. Partners will work together as a group on the Partner Wall Balls. A tie breaker score will be recorded after the first round is complete. CF Open standards for Deadlift, Hang Power Clean, Wall Balls

 

WOD#1 - Scaled:

 

8 min AMRAP:

10 Deadlifts (95/65)

10 Hang Power Cleans (95/65)

20 Partner Wall Balls (14/8)

 

NOTES: Score Completed Rounds + Reps. Athletes will start on the deadlifts then move to the hang power cleans and partner wall balls. Partners will share a barbell with one athlete working at a time and dividing the reps as needed. Partners will work together as a group on the Partner Wall Balls. A tie breaker score will be recorded after the first round is complete. CF Open standards for Deadlift, Hang Power Clean, Wall Balls

 

Movements and Entry Level Metrics 

 

WOD Release Schedule:

WODS 1-3: TBA in the weeks prior to event

FLOATER: All Teams - TBA Day of Event

Semi-Final WOD: Elite 8 Teams - TBA - Day of Event

Finals: Top 5 Teams - TBA - Day of Event

 

Male/Female RX - WODs 1-3:

 

Deadlift (115/75)

Double Unders**

Hang Power Clean (115/75)

Overhead Squat (95/65)

Pull-up**

Wall Ball (20/14)

Toes to Bar**

Thruster (75/55)

 

**At least 1 partner must have these movements

 

Scaled Male/Female - WODs 1-3:

 

Deadlift (95/65)

Hang Power Clean (95/65)

Front Squat (95/65)

Jumping Pull-ups 

Single Under or Double Unders (optional)

Wall Ball (14/8)

AbMat Sit-ups

Push Press (75/55)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com