Bootcamp 8AM:
100 Reps with a partner of:
1. Push Ups
2. Abmat Sit Ups
3. Wall Balls (beginners air squats)
4. KBS
5. Plank Rows (R + L =1)
6. Step Ups (R=1, L=2)
7. Burpees (Beginners, no push up burpee)
Complete 100 reps total per team. While partner 1 is doing the movement, partner 2 is running 100m (80m for beginners). Switch every time a partner completes the run.
CrossFit:
Event 1: Courtesy of the 2016 Vekter Games:
16 Min AMRAP:
200 DU(RX) 100 DU(S)
THEN…
40 STO (185/125) (155/95)
40 HANG CLEANS (185/125) (155/95)
40 FRONT SQUATS (205/145) (165/115)
40 BACK SQUATS (225/155) (185/125)
THEN…
MAX BAR FACING BURPEES WITH REMAINING TIME
*5 BAR FACING BURPEE PENALTY FOR DROPPED BARS
EVENT DESCRIPTION:
EACH TEAM WILL HAVE THEIR OWN BARBELL SET UP ON THE RIG. THE BAR WILL BE PRELOADED TO THEIR STARTING WEIGHT FOR STO. AT THE CALL OF GO!, ONE ATHLETE WILL REMAIN BEHIND THE STARTING LINE WHILE THE OTHER ATHLETE BEGINS WORKING ON THE 200(RX) OR 100(S) DU BUY IN. ATHLETES MAY SWITCH AS OFTEN AS THEY WANT. ONCE THE BUY-IN IS COMPLETE, ONE ATHLETE WILL REMAIN BEHIND THE STARTING LINE AND THE OTHER ATHLETE BEGINS WORKING ON THE BARBELL MOVEMENTS. ATHLETES MAY SWITCH AT ANY TIME BUT THERE MUST BE A CLEAR TAG BEFORE THEY CAN SWITCH PLACES. WHEN A WEIGHT CHANGE IS NEEDED, BOTH ATHLETES MAY HELP TO DO SO. WHEN CHANGING WEIGHTS, ATHLETES MUST REMAIN UNDER THE RIG. THE BARBELL MUST ALWAYS BE CLAMPED BEFORE WORK CAN BE DONE. IF AT ANY TIME THE ATHLETE DROPS THE BARBELL TO THE FLOOR, THAT ATHLETE MUST COMPLETE A 5 BAR FACING BURPEE PENALTY. AFTER COMPLETING THE PENALTY, THE ATHLETE MAY CHOOSE TO PICK IT UP AND CONTINUE WORKING TOWARDS REPS, OR PICK IT UP AND RETURN IT TO THE RACK. ONCE THE FINAL BACK SQUAT IS COMPLETED, THE ATHLETES MUST FIRST RACK THEIR BAR. ONCE THE BAR IS RACKED, THEY MAY THEN FRONT RACK IT AND DROP IT TO THE FLOOR TO START THEIR BAR FACING BURPEES.
We hope you can come to our event to support local Roswell PD officer Bobby Spann on June 25th! The venue has changed to the Roswell Alpharetta Public Safety Training Center.
