The In-House competition we've been waiting for.
1st Annual CrossFit Mount Kisco Summer Games
Saturday, July 27
CrossFit Mount Kisco
Heats begin at 9:00am, 🌧 or ☀️
Athlete Briefing at 8:15am
2 WODs, 2 Floaters, 1 Max Lift
Registration is FREE!
Winners of each division will receive a prize that hasn't been figured out yet, but trust us it'll be cool.
The Coaching staff is collaborating on bringing our community the most fun and the most challenging in house competition to date. Russ and Ryan are writing the WODs. Phil and Steph are writing the Floater WODs. Chelsey is writing the Max Lift. In the spirit of pure CrossFit, the details of each of these will be kept secret until the DAY OF COMPETITION!We are calling for judges!
You will have to be able to no-rep an athlete, even a friend! You will have to be firm on the movement standards! NO BRO REPS ALLOWED! You have to be able to count and fill out a score card ACCURATELY! Judges will need to be able to attend a pre-comp standards meeting the night before the event. 8-10 judging volunteers are requested!Want to volunteer?
You have to be able to take rapid direction, move quickly and efficiently, and be able to pick up and/or move and/or reset heavy weights or equipment. Volunteers need to be on site by 8:00am to be assigned their space and be instructed by the Coach in charge of that workout space. 4-5 volunteers are requested.
Feet Set Hand Set Back Set
12:00 time cap
0:00-3:00 to get to a 3 rep max Hang Snatch
4:00-7:00 to get to a 2 rep max Shoulder To Overhead
1 rep max Hang Clean
1) In each 3:00 window you may NOT take weight off the bar once you have put it on.
YOU MAY ONLY TAKE WEIGHT OFF YOUR BAR DURING YOUR 1:00m REST PERIOD (if needed).
2) Athlete may attempt the lift as many times as needed in the 3:00 window
3) Athlete must completely stand up/lock out the rep while inside the 3:00 window in order for the rep(s) to count
Score is the accumulated total of each heaviest lift.
Chipper at High Volume
If you're not reading this in Ryan's voice do you even CFMK?
10 Minute Cap
Squats with something fun
Vomit Is The New Black
Brought to you by our favorite docent of the Saturday Pain Cave, Russell The Muscle.
10 Minute AMRAP
Minutes 0-4 (4 min AMRAP): Max reps Clean and Jerk
Minutes 4-7 (3 min AMRAP): Max Calorie Row
Minutes 8-9 (2 min AMRAP): Max Pull Ups
Minute 9-end (1 min AMRAP): Max BARF Burpees
🏆 Score is total reps completed for all movements combined
***** WEIGHTS AND STANDARDS ******
Standards same for all divisions
Clean & Jerk
RX: Pulls Ups (kipping or butterfly, but chin must go over the bar)
Scaled: One heavy black band (same band for all athletes)
🍒: jumping pull ups, hands 6” below bar
RX: 2 foot take-off and landing
Scaled: one foot take off and landing allowed
🍒: bar flat on ground, but 2 foot take-off and landing required
From Steph, with ❤️.
Accumulate 2:00 of a chin over bar static hold.
Each drop from the bar will stop the clock until 5 regular burpees are
completed and the static hold is re-established.
Score is total number of burpees. Low score wins this one!
*in case of a tie, a clever tie break called The HufflePuffers has been devised
and will be revealed when needed*
Assholes and Elbows
3:00 time cap
At 3-2-1 Go the athlete has 3 minutes to complete a 400m run and
with the remaining time accumulate the maximum number of slamballs possible.
🍒 Popper 30#/25#