BARBELLS FOR BOOBS
SATURDAY OCTOBER 25TH @7:30AM
It’s that time of year again a we couldn’t more excited about this years barbells for boobs fundraiser. This will be our fourth year to host this event and we are going to try something a little different. This year we are teaming up with KOA (Knockout Athletics) in Kaysville inside the Sportplex gym. In addition to doing Grace we are adding a 15 minute kickboxing workout to the event. Please be willing to open your mind and try something new Kat and I have been doing it the last couple of weeks and are absolutely loving it and know if you give it a chance you will too. The kickboxing portion will be very basic and will be done prior to doing Grace. Feel free to invite family and friends, we will be making this absolutely doable for all levels of fitness, with or without CrossFit or kickboxing experience!
There will be a sign up sheet on our website starting a week before the event. We are going to have 10-12 slots every 30 minutes starting @7:00 and going until 9:30am. Time slots will be first come first serve. Please plan on being at the Sportplex 15 minutes prior to the time that you signed up to have your hands wrapped.
Last year we were the #1 CrossFit in the state in raising funds and would love to do it again this year. We will be selling t-shirts and tanks again this year with 100% of the proceeds going to Barbell for Boobs. There is a sign up sheet for the shirts next to the office. We are also going to have amazing give aways from the likes of lululemon and Rockwell. (you must be present to win)
10 Min AMRAP
10 Overhead Band Pull Aparts
15 Sit ups
20 Sec High Plank Hold
Lurong Challenge WOD #5
Level 1 Squat Clean 55/35 & Jumping Pull-ups
Level 2 Squat Clean 135/85 Pull-up
Level 3 Squat Clean 185/105 & Muscle Up
15 Minute Ladder
1 Squat Clean
1 MU or Pull-up
2 Squat Clean
2 MU or Pull-up
3 Squat Clean
3 Mu or Pull-up
4 Squat Clean
4 Mu or Pull-up
This Ladder will continue until the 15 minutes are completed.
In this movement, the barbell goes from ground to the front rack position passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean, a power-clean-front-squat, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with the hip crease below the top of the knees. The athlete must stand with the knees and hips fully extended, underneath the shoulders with the bar in the front rack position with the elbow in front. If the barbell in unloaded for your weight, the barbell must return below the knees before starting the next rep.
In the muscle-up you must pass from a hang below the rings to support above them. The arms must come to a full lock out (with or without a “false grip”) with the feet o the ground. The elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is ok, swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. In a kipping muscle up the feet may not reach a point higher than the bottom of the rings.
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.
Jumping Pull Ups
This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.