Another Competition weekend is upon us.
CrossFit Saint John is hosting “Maritime Mayhem” on Sat which consists of three WOD’s and a finals for each division.
The First WOD is scheduled to begin at 8:30am after registration and there is usually a 2 hours break between workouts.
CrossFit Charlottetown Athletes making the short trip are:
A shout out to Adrian for trying his first CrossFit competition. Cheryl and Marshall have done several to date, ok a lot!!.
Steve G and Debbie are heading over to cheer the team on and keep athletes focused on the workouts.
This is a truly fun part of being involved in the greater CrossFit community.
Competing outside the walls of your own box pushes you a little more and gives you the opportunity to meet so many of the great people involved in CrossFit around the Maritimes.
Good luck to all CrossFit Charlottetown/PEI CrossFit affiliates sending athletes to compete.
Event details: https://www.facebook.com/maritimemayhem
Maritime Mayhem WOD’s, 12 min Cap:
20 Hang Cleans
20 Front Squats
20 Shoulder To Overheads
20 Overhead Squats
Every minute on the min everyone stops to do Burpees then resume where left off until WOD complete or time cap.
Scale/Masters 95/65 – 3 Burpees
Rx – 135/95 – 5 Burpees
Each transition must have distinct separation.
WOD #2, 12 min cap.
Death By Jerks (Shoulder To Overhead) With a twist.
Instead of reps going up each minute, the weight increases every minute.
Starting at 95/65, you will do 3 unbroken reps each minute.
Scaled and Masters cap weight will be 155/125 for 3.
Rx will follow same process. 5# increments each minute.
Starting at 135/95
Weight caps out at 195/155 if you make it to 12th round.
Bar is cleaned to rack position, full lock out shown before jerk begins. You cannot use bar reception dip as beginning of jerk.
For the next minute you will add 5#, then 3 reps.
Repeat this sequence until you cannot complete the required reps within the minute or you reach the 12 min cap.
Jerks can be any shoulder to overhead variety.
If bar goes to hang position or ground before all reps completed you restart the count. And must still complete full unbroken set under minute.
We will add a small twist to manage the many who may successfully complete 12 rounds.
If you complete 12 rounds, at the start of the next minute you will immediately engage in a 1 minute AMRAP of Box Jumps.
Full Games Standards.
Ex. Going into round 12,
you complete your S2O within 20 sec…
you rest the remainder of that minute, and prepare for the box jumps.
The clock will continue to run for the 13th round.
Reps will be counted and considered a tie breaker for the event.
WOD #3 is JACKIE – 12 Min Cap
50 Thrusters 45/35 (our mod to benchmark)
30 Pull Ups
50 Thrusters 95/65
30 Chest 2 Bar Pull Ups
Finals – TBD