Call Us: (208) 863-4741

Wednesday 180704

3
Jul

Wednesday 180704

Boise CrossFit – CrossFit

The Boise CrossFit Classic is here! All participating teams please be in the gym by 9:30 to see your heat schedule and review all the holes. We will have a briefing and q&a at 9:40 and we begin at 10am for the first heat on hole 1.

View Public Whiteboard

The front 9 (9 Rounds for reps)

Hole 1

Par 2

Rx’d tee

30 Deadlifts, 225/155lb

Scaled tee

155/105lb

*Conventional deadlift, must be touch and go

Hole 2

Par 16 seconds

Rx’d tee

5-10-15 yard shuttle sprint

Scaled tee

Par 20 seconds

*Two points of contact over the line

Hole 3

Par 3

Rx’d tee

80 Double unders

Scaled tee

120 Single unders, par 2

*Rope must travel forward

Hole 4

Par 4

Rx’d tee

40 Pushups

Scaled tee

Pushups on knees

*No worming, no snaking, thighs-stomach-chest touch and come up at the same time. Rest only at the top.

Hole 5

Par 3

Rx’d tee

30 Overhead Squat, 95/65lb

Scaled tee

65/45lb

*Full squat at the bottom, full extension at the top

Hole 6

Par 15

Rx’d tee

90 seconds Squat clean, 135/95lb

Scaled tee

95/65lb

*Full squat, bar taken from the floor each rep. Touch and go is ok

Hole 7

Par 5

Rx’d tee

35/25 Ring dips

Scaled tee

Ring Pushup

*Hips must travel up and down each rep, lock out at the top, shoulder below elbow at the bottom.

Hole 8

Par 2

Rx’d tee

50 Kettlebell swings, 1.5/1 pood

Scaled tee

35 reps

*American swing, bottom of kettlebell must point up at the top position, arms straight overhead.

Hole 9

Par 4

Rx’d tee

10/8 Ring muscle ups

Scaled tee

1 minute max burpees, 6″ target, par 16

The back 9 (9 Rounds for reps)

Hole 10

Par 3

Rx’d tee

20 Chest to bar pullups

Scaled tee

20 Chin over bar pullups

Hole 11

Par 3

Rx’d tee

12 Front squat 185/125lb

Scaled tee

135/85lb

*Taken from the floor, +2 for using the rack

Hole 12

Par 6

Rx’d tee

25/18 Handstand pushups

Scaled tee

Push press 135/85 (Masters 95/65)

*Kipping ok but hole becomes a par 4

Hole 13

Par 2

Rx’d tee

15 Power snatch, 115/80lb

Scaled tee

95/65lb

*Touch and go only, cannot rest on back or let go in the hip crease

Hole 14

Par 2

Rx’d tee

21 Thrusters, 115/80lb

Scaled tee

95/65lb

*Cannot rest on back, overhead and front rack ok.

Hole 15

Par 3

Rx’d tee

50 Wallball shots, 20/14lb, 10/9’ target

Scaled tee

16/10lb

*No resting against the wall

Hole 16

Par 5

Rx’d tee

15 Bar muscle ups

Scaled tee

1 minute Burpee box jump over 24/20″, par 13

Hole 17

Par 3

Rx’d tee

30 Toes to bar

Scaled tee

40 Knee raises

Hole 18

Par 3:40/3:45/3:50

+/- 1 stroke for every :03

Rx’d tee

Row 1,000 meters, must be shared, one switch only

Scaled tee

Add 10 seconds to Rx par times

Leave a Reply