P: 1-810-673-3355

FGFIT Inc. Home of First Generation CrossFit
3519 Vandyke, Almont MI 48003 Suite B
1-810-673-3355

FGFIT Inc. Home of First Generation CrossFit Romeo
407 E St Clair St, Romeo, MI 48065
1-810-673-3355


Posted on November 21, 2014


FGCF Team Series

Event Date: December 31, 1969

FGCF Team Competitions
The FGCF Team Series is fast approaching. It's time to start training individaully and as a team. Try to WOD together as often as possible to discover your team strengths and develop your team weaknesses. The first two WODs are listed on the white board at the Box and they look fun! We look forward to learning, laughs, and lots of PRs!

 

Work Out 14.1

9:15 a.m. Saturday December 13th Sponsored By: WORx Gear 
2014 FGCF Team Series

WORKOUT: Each Gender will have 7 minutes to establish there 3 Rep Max OH Squat

Notes:
For this event, men and women will go together. The female members of each team will perform this event then the male will perform.
Each gender will have 7 minutes to establish their heaviest successful set of 3 overhead squats. Each gender will begin with one barbell and one stack of plates. Once the event begins, team members may go in any order they want, and they may increase the weight however they choose with the following restrictions: The barbell may not decrease in weight, and they must use only the available plates. For men, the smallest plates are 5 pounds each, while for women the smallest plates are 2.5 pounds each. It will be the team’s responsibility to load the bar to the correct weight each lift.

Athletes will not have a rack and cannot receive assistance from teammates, but otherwise may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead, that will count as the first repetition, as long as all the overhead squat requirements are met. After a squat snatch, the athlete must perform two additional overhead squats to complete the set. Athletes must complete 3 overhead squats in a single set for the performance to count.

Scoring:
The team's score is the combination of the highest lift completed from every male and female teammate. There is a tiebreak for this workout. In case of a tie in this event, the team will pick one member to compete in a tie breaker WOD.

Tie Breaker WOD 2 minutes of Wall Balls. 
The athlete with the highest number of Wall Balls wins the tie breaker for their team.

Movements
OVERHEAD SQUAT
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack. 
EQUIPMENT: 
• Barbell 
• Collars 
• Plates to load to the appropriate weights for your division

 

Event 14.2 1

0:00 a.m. Saturday December 13th Sponsored By: ALMONT BARBELL CLUB
2014 FGCF Team Series 
WORKOUT For time: 4 x Row 300m then as a team 90 DL 225/165 90 Box Jump Overs 20"/24" (10 minute time cap)

Notes: 
Teams are made up of two men and two women. Athletes will begin lined up in order behind the rower. They determine the starting order and must stick with that order throughout the workout. At the start, the first athlete moves to the rower and completes the 300m row. He or she gets off the rower and tags the second athlete behind the line. The second athlete then moves to the rower and rows 300m. This continues until all four athletes have rowed 300m. Once the fourth athlete finishes, he or she tags the first athlete, who started the row, he/she will move to the Deadlift bar where the athlete will start to perform 90 deadlifts when athlete needs a break he or she will run over and tag another athlete from behind the line to continue towards 90 reps. Once all 90 Deadlifts are compete the athlete will move on to 90 Box Jump Overs and continue in the same manner as the deadlift sequence. When all reps are competed all athletes must cross the finish line. There will be a 10 Minute Cap on this Event. Scoring will be Time or total reps completed.

Scoring: 
Scoring will be Time or total reps completed. Tiebreaker, we are using a special tiebreak method. At the end of the set of rows, time should be marked your score will be the time it took all four athletes to complete the row.

Row: The athlete may begin the event seated in the rower but may not grab the handle until the call of “go.” The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.

Dead Lift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Box Jump Over:
Each rep begins with a two-footed jump. One-footed jumps and step-ups are only permitted for scaled division. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.

EQUIPMENT: 
• Barbell 
• Collars 
• Plates to load to the appropriate weights for your division
• 20”, 24” Box 
• Concept 2 Rower

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