CROSSFIT APEX

Winter Combine 2012 Events

Event 1 (9am)

 Who’s the Biggest Jerk? - 6 minutes to find your max jerk.

     

         

Event 2 (10:45)

 Sled Dog – 100m sprint then 400 m sled drag.  

                Male- 90# Female- 45#  H.S. Male- 50# H.S Female- 25# 

(These are the weights that will be added to the sled that weights approx 35lbs.)

Event 3 (approx 12 noon)

Robo-Squat

Max poundage of weight moved in 2 minutes on theBack Squat. Racks will be used and you may re-rack, however a dropped bar must be picked up (or stripped and picked back up) by the athlete only. Athletes will choose  from one of the three weights:

 Male- 155#/185#/225#

 Female- 95#/115#/135#

 H.S Male- 95#/115#/135# 

 H.S. Female- 65#/80#/105#

(ex: Male- 32 reps x 155#= 4,960; 25 reps x 185#=4,625; 20reps x 225#= 4,500)

Event 4 (approx 1:15pm) -Jump up Jump Up and Throwdown

8 minute AMRAP Ladder: (1,1,1,2,2,2,3,3,3,4,4,4…etc)

Burpee Box Jumps (20 inch), Sit-ups, Kettlebell Swings                                                       

Kettlebell weight--Male: 53# Female: 35# H.S.Male: 35# H.S.Female: 26#

Event 5 (approx 3pm)- Deadladder

Athlete will navigate their way through 8 dead lift bars.  The barbells will get heavier in weight as the athlete moves up the ladder. You will have 20 seconds to complete a successful lift with 10 seconds to transition to the next bar.   The last bar of the ladder will be an AMRAP bar; you will have 20 seconds to get as many reps as possible on that last bar only.  NO BOUNCING/SLAMMING the last bar. 

Ladder Weights: 

Males:  225#, 275#, 315#,  365#, 385#, 405#, 435#, 455#

  Female: 135#,155#, 185#, 205#, 225#,  255# , 275#, 305#

H.S.M: 185#, 205#, 225#,  255#, 275#, 295#,  315#, 335#

  H.S.F:  75#, 95#, 115#, 135#, 155#, 175#, 195#, 205#