We're on a mission to find the fittest 4 in the Fox Valley region
CrossFit 630 & cHALK iT pRO welcome you to the fox valley's fittest 4 competition. our team is here to provide you with a platform to prove that you and your team are indeed the fittest in the fox valley.
Assemble your team and put your collective fitness to the test. the goal here is to provide you with a local avenue and venue to go up against other athletes in the area and see where you stack up.
Got fitness? Let's see!
June 3, 2023
670 W. 5th Ave., Unit 108
Naperville, IL 60563
8:00 AMRAP: The Grippler Returns
Males (225) - Females (145)
Males (155) - Females (105)
Deadlift Order: F,M,F,M
F1 - Deadlift to max hold - While she holds M1+F2+M2 all complete max bar over burpees.
If/When F1 drops the bar...
M1 would deadlift to max hold - While he holds F2+M2+F1 all complete max bar over burpees.
If/When M1 drops the bar...
F2 would deadlift to max hold - While she holds M2+F1+M1 all complete max bar over burpees.
If/When F2 drops the bar...
M2 would deadlift to max hold - While he holds F1+M1+F2 all complete max bar over burpees.
If/When M2 drops the bar...
F1 would deadlift to max hold - While she holds M1+F2+M2 all complete max bar over burpees.
*Repeat sequence for TOTAL burpees in 8:00
*Burpees need to be done in sets of 3, per person.
*Burpees can only be started once the deadlift is locked in at the top hold position.
For Time (13:00 Time Cap): Grover Cleveland
American Kettlebell Swings: Males (70) - Females (53)
Shoulder to Overhead: Males (95) - Females (65)
Russian Kettlebell Swings: Males (53) - Females (35)
Shoulder to Overhead: Males (65) - Females (55)
Alternating Front Step Lunges w/ KB Held Any Way: Males (53) - Females (35)
Row Order: F1,M1,F2,M2
This is a strategy workout...Complete reps in any order and in any way...Does NOT need to be split evenly other than the row.
1 team member must be rowing at all times (Order: F1,M1,F2,M2) and they must switch every 20 Cals.
The non-rowing team members can only be moving when the rower is going w/ only 1 working at a time.
If all the rower cals are finished before the cap, and before the other movements are completed, all 4 team members are allowed to do the movements as long as only one person is working at a time.
400 Cal Row...
200 American KB Swings
200 (RX) Alternating Pistols..... (SCALED) Alternating Front Step Lunges w/ KB Held Any Way
200 Shoulder to Overhead
*1000 total reps for time. If you don't finish all the reps, each rep less the 1000 total will be added as seconds to your 13:00 cap.
10:00 AMRAP: The See-saw
Males (155/135/115) - Females (105/95/75)
Males (95/75/65) - Females (65/55/45)
*Single file line style. One person finishes and then the next person starts.
20 Thrusters - 5 Each (RX: 155/105) (SCALED: 95/65)
RX = 20 Bar Muscle Ups - 5 Each
SCALED = 20 Hang Power Cleans - 5 Each (95/65)
40 Thrusters - 10 Each (RX: 135/95) (SCALED: 75/55)
RX = 40 Chest to Bar Pull Ups - 10 Each
SCALED = 40 Ring Rows - 10 Each
60 Thrusters - 15 Each (RX: 115/75) (SCALED: 65/45)
RX = 60 Toes to Bar - 15 Each
SCALED = 60 Toes to Rig - 15 Each
MAX: This can be done any way by any one. One person working at a time.
RX: Bar Muscle Ups
SCALED: Hang Power Cleans (95/65)
*Score = TOTAL reps completed in 10:00
RX & SCALED:
Each team member will need to complete a :30 MAX Cal. Assault Bike before the end of the last heat of WOD #3.
Score = ALL 4 team members cals added together