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160206

5
Feb

160206

CrossFit Soulshine – CrossFit

The CrossFit Soulshine “Super Grid Bowl”

In the spirit of the Super Bowl and in the context of Grid (CrossFit), it’s all about team, working together, having fun and enjoying the Community.

Conditioning

In 2 even teams (Panthers vs. Broncos) with a running clock set for five 6 minute mini-WODs and 2 minutes of rest between each, the team with the best score in each WOD is award a point, no points for the other team.

– When changing athletes, they must tag (high five or similar); if no tag occurs, the entire team performs a 10 Burpee penalty

– Each team is responsible for setting their own equipment during the rest periods between the WODs

– First set of athletes completes a round, then tags the next set of teammates. Repeat for 6 minutes.

– All working athletes must complete the reps before tagging the next set of teammates

Metcon (AMRAP – Rounds and Reps)

With 3 athletes working at a time, AMRAP in 6 minutes:

– 10 Cal. Assault Bike

– 10 Toes to Bar

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Metcon (AMRAP – Rounds and Reps)

With 3 athletes working at a time, AMRAP in 6 minutes:

– 10 Burpees to target (bar on rig)

– 10 KB Swings (70/53)

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Metcon (AMRAP – Rounds and Reps)

With 3 athletes working at a time, AMRAP in 6 minutes:

– 10 Box Jumps (24/20)

– 3 MUs (3 for each teammate)

* or 5 Burpee Pullups

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Metcon (AMRAP – Rounds and Reps)

With 3 athletes working at a time, AMRAP in 6 minutes:

– 10 Power Cleans (95/65)

– 20 DUs

* or 20 Singles (one-for-one)

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Metcon (AMRAP – Rounds and Reps)

With 3 athletes working at a time, AMRAP in 6 minutes:

– 10 HRPUs

– 10 Deadlifts (135/95)

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