Santiam CrossFit – CrossFit
Everyday Warrior “Fighter” (Time)
Week 1: “Fighter”
4 Alternating Rounds
5 Hang Squat Cleans
20 Double Unders
12 Bar Facing Burpees
Then Complete the Following as a Team (one person working at a time)…
30 Hang Squat Cleans
120 Double Unders
36 Synchro Bar Facing Burpees
**20 minute CAP**
RX (Ages 16-54)
Scaled (Scaled Ages 16-54)
Male: 95lb., single unders, may step over bar on burpees
Female: 55 lb., single unders, may step over bar on burpees
Scaled Masters 55+
Male: 65lb., single unders, may step over bar on burpees
Female: 45lb., single unders, may step over bar on burpees
Athletes will have the option to complete the workout RX or scaled. An athlete who chooses to perform a scaled workout will be ranked on the Leaderboard relative to all other athletes who performed the scaled version of that workout but below all athletes who performed the workout as prescribed.
4 Alternating Rounds; Athlete A completes a round and then Athlete B completes a Round. Both athletes will complete 2 Rounds.
One athlete working at a time.
time to complete the task under the time cap. If you do not finish within the time cap of 20:00, enter your completed reps
HANG SQUAT CLEAN
Each repetition must start from the hang.
Any repetitions starting from the ground you must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang squat clean.
The bar cannot pass below the top of the knee for it to be classed as a hang clean.
At the bottom of the movement the hip crease must go below the top of the knee.
Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
Cleaning the barbell from the ground in one continuous motion is not permitted.
Hang power clean into a front squat is permitted but not required.
The rope passes under the feet twice for each jump.
For scaled divisions, the rope passes under the feet once for each jump.
SYNCRONIZED BAR FACING BURPEES
Must be performed facing the barbell.
Athletes must share a barbell, side-by-side
You can jump or step back
Chest and thighs must touch the ground
Hands and feet must remain inside the width of the plates.
You may Stepping and/or jumping back to the starting position
Jump over the barbell using a two-foot takeoff.
Single-legged jumping, or stepping over is not permitted. Scaled divisions may step over the bar.
No need to land with both feet at the same time.
The synchronized portion of the movement is when both athletes are on the ground with chest and thighs touching the ground, meaning that both athletes have to be on the ground together in order for the rep to count.