BACFAT Series 2013

4
Oct

BACFAT Series 2013

BACFAT (Baltimore Area CrossFit Affiliate Team). We are very proud of  their efforts and spirit to give it their all in representing Arenal Fitness!!!  

Week 1: July 26, 2013 @ CF Federal Hill

12-min AMRAP:

  • Deadlift
  • Squat Clean
  • Thruster
  • OHS
3 Min at each station.

Weights:

Rx Male: 205-135-95-95 Rx Female: 135-85-65-65 Scaled Male: 145/95/75/75 Scaled Female: 95/65/55/55 There will be barbell 4 movements for 3 minutes each, for a total of 12 minutes.  There will be one mens bar and one womens bar per team. Only one teammate will be accumulating reps at the barbell at any given time. Teams may switch the person at the barbell in any order and whenever they choose or they may have one person at the barbell the entire 3 minutes. Teams are responsible for switching their own weight between movements.During the 12 minutes the team will have someone rowing at all times. Teams may switch rowers in any order and whenever they choose or they may have one person row the entire 12 minutes. There will be 5 scoring opportunities. Scoring will be the total reps on EACH of the 4 barbell movement as well as total calories on the rower. The 5 scores for each team will be compared head-to-head and the team that wins the best of 5 scores will win the match-up. In case of a tie, the tiebreaker will be TOTAL reps of all movements on the barbell.
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Week 2: August 9, 2013 at Outsiders CrossFit

Follow the Leader

13 min time cap: With one person working and one person resting, one male / female pair completes the following:
  • 75 Pull-ups
  • 75 Hang Power Snatch (115# / 75#)
  • 75 Wall Balls (20# / 14#) (10′ / 9′)
  • AMRAP Handstand Push-ups
Second pair starts Pull-ups when first pair moves to Hang Power Snatch station. First pair must clear each subsequent station before second pair moves on. Both pairs can have one person working at HSPU station Score = Number of HSPU reps completed by the team. Tie breaker = Time on the clock when the final Wall Ball rep is completed by the second pair or the number of Wall Balls reps completed. SCALED Movements/Loads:
  • Jumping Pull-ups
  • 75# / 55#
  • 14# / 10# (10′ / 9′)
  • Wall Climbs to a tape target marked 3′ from the wall
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Week 3: August 23, 2013 at South Baltimore CrossFit

Rx Element 1: 3 RM deadlift
  • 10min time cap for all athletes to achieve a 3 RM, 2 bars provided
  • Unlimited attempts are allowed within the time cap
  • Two bars provided (45/33), and must load bars without assistance
  • Athletes will be given a chance to warm up beforehand
  • Deadlift standard: hand-release at bottom (no touch and go), “up” command given by judge, “good” command given by judge when shoulders behind bar and hips open, may not drop bar, may not use lifting straps or other gripping aids
Element 2: Complete following workout consecutively for total time (partner A finishes entire workout before B starts and so on):
  • 30 Front rack lunges (95/65)
  • 15 Burpees over bar
  • 20 Front rack lunges (95/65)
  • 10 Burpees over bar
  • 10 Front rack lunges (95/65)
  • 5 Burpees over bar
Running clock, single 45lb bar, group must change weights without assistance, partner B must wait until partner A is finished with workout before beginning and so on. Lunge rep begins fully standing with bar in front rack, step forward until back knee touches the ground, and step back to return feet together and fully standing to complete rep, back foot must stay in place for rep to count, athletes may alternate feet or not at their discretion. Burpee over bar begins fully standing on one side of the bar, touch chest and thighs to ground, and jump over bar with both feet leaving and landing at the same time, feet must touch ground before hands, and rep is completed when feet touch the ground on the other side of the bar, hips do not have to be fully open, hands do not have to be above head or clap, athlete may face forward or to the side. Scaled Element 1: 3 RM deadlift – same standards as RX Element 2: Complete following workout consecutively for total time (partner A finishes entire workout before B starts and so on):
  • 30 Lunges with bar on back (45/33)
  • 15 Burpees onto plate
  • 20 Lunges with bar on back (45/33)
  • 10 Burpees onto plate
  • 10 Lunges with bar on back (45/33)
  • 5 Burpees onto plate
Running clock, partner B must wait until partner A is finished with workout before beginning and so on. Lunge rep begins fully standing with bar placed behind the neck, step forward until back knee touches the ground, and step back to return feet together and fully standing to complete rep, back foot must stay in place for rep to count, athletes may alternate feet or not at their discretion, plate may not rest on head but arms do not need to be locked out. Do not drop the empty bar. Burpee onto plate begins fully standing in front of the plate, touch chest and thighs to ground, and and ends with both feet on the plate with hips fully open, athlete may jump or step onto plate and may jump or step off, hands do not have to be above head or clap, athlete may face forward or to the side. Scoring The best successful lifts for each team member from Element 1 will be added together.  For every pound lifted in Element 1, one second will be subtracted from the time of Element 2.  Fastest time wins.  In the case of a tie, the winner will be the team with the lowest raw time from Element 2.

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Week 4: September 6, 2013 at Push 511

4 Person Team: 2 Men & 2 Women 4 Heats with 4 Teams in each Heat RX Burpee Buy-In: 1 Minute -Team performs at same time Roll Right Into…. 12 Minute AMRepsAP Pacer: 200M Sandbag Run (70#/50#)
  • Hang Power Clean (135#/95#)
  • Box Jumps (30”/24”)
  • Toes To Bar
Once pacer returns from run each team member rotates to the next station: Sandbag Run – HPC – BJ – T2B – Sandbag Run SCALED Burpee Buy-In: 1 Minute – Team performs at same time Roll Right Into…. 12 Minute AMRepsAP Pacer: 200M Sandbag Run (50#/30#)
  • Hang Power Clean (95#/65#)
  • Box Jumps (24”/20”)
  • Abmat Sit-ups
Once pacer returns from run each team member rotates to the next station: Sandbag Run – HPC – BJ – T2B – Sandbag Run Scoring: Total Reps
  • Burpee Buy-In: 1 Point for each full team Burpee
  • 200M Run: 1 Complete Run = 25 points, no points for partial round
  • Hang Power Clean/Box Jumps/T2B/Abmat Sit-ups: Each Rep equals 1 point
  • Highest Reps is winner. In the even of a tie, 1st tie breaker is Run Points, then HPC, then BJ, then T2B/Abmat Sit-ups
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Week 5: September 27, 2013 at Titan CrossFit

Rx WOD 1 20 minutes for team to determine all four members 1 rep max snatch. All 4 weights combined to determine amount of time given to the team in WOD 2. For example: 2 Rx ladies snatch 100lbs each for a total of 200lbs. 2 Rx men snatch 200lbs each for a total weight of 400lbs. Combined total weight is 600lbs. 1lb = 1 second 600 seconds = 10 minutes. WOD 2 Rx ladies and Rx men alternate partners for the amount of time established by WOD 1 using the following rep scheme:
  • Ladies athlete 1 will complete 10 OHS (95/65#) and 10 DU’s then switch
  • Ladies athlete 2 will complete 10 OHS (95/65#) and 10 DU’s then switch
  • Ladies athlete 1 will complete 15 OHS (95/65#) and 15 DU’s then switch
  • Ladies athlete 2 will complete 15 OHS (95/65#) and 15 DU’s then switch
  • and so on in increasing increments of 5 reps until the time cap has been reached
Same exact rep scheme for men working simultaneously with the ladies, but do not need to be in sync. Total reps of ladies and men are tallied for score. Scaled WOD 1 20 minutes for team to determine all four members 1 rep max clean & jerk. All 4 weights combined to determine amount of time given to the team in WOD 2. For example: 2 Rx ladies clean & jerk 100lbs each for a total of 200lbs. 2 Rx men clean and jerk 200lbs each for a total weight of 400lbs. Combined total weight is 600lbs. 1lb = 1 second 600 seconds = 10 minutes. WOD 2 Rx ladies and Rx men alternate partners for the amount of time established by WOD 1 using the following rep scheme:
  • Ladies athlete 1 will complete 10 front squats (95/65#) and 10 KB swings (35/26#) then switch
  • Ladies athlete 2 will complete 10 Front squats (95/65#) and 10 KB (35/26#) swings then switch
  • Ladies athlete 1 will complete 15 Front squats (95/65#) and 15 KB (35/26#) swings then switch
  • Ladies athlete 2 will complete 15 Front squats (95/65#) and 15 KB swings (35/26#) then switch and so on in increasing increments of 5 until the time cap has been reached.
Same exact rep scheme for men working simultaneously with the ladies but do not need to be in sync. Total reps of ladies and men are tallied for score. Tie-breaker is the highest weight on Team combined 1 rep max snatch or clean & jerk. [gallery ids="43650,43651,43652,43654,43655,43656,43843,43653,43844,43845,43848,43849,43851,43853,43854,43855,43856,43859,43860,43861,43862,43863,43864,43865,43866,43869,43870,43872,43873,43874,43879,43875,43876,43881,43841,43852"]

Stay tuned to this post as we will add more event details and pictures as each event takes place.

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