Here it goes, the first workout of the Outlier Halloween Showdown! I hope all of you have had a chance to take a look at our previous post which can be found on our Facebook page for the Halloween Showdown and our website at Outlier Crossfit (links below). The Showdown will kick off with the following workout:

 

“Fight or Flight!”

Advanced Category

1 min max calories on the Air Assault Bike

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2 minute rest

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6 min AMRAP:

2 Cleans 225/135

4 Muscle Ups

6 Deadlifts 315/205

8 Chest-to-bar Pull Ups

 

Intermediate Category

1 min max calories on the Air Assault Bike

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2 minute rest

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6 min AMRAP

2 Cleans 155/105

4 Pull Ups

6 Deadlifts 225/155

8 Ring Push Ups

 

Athletes will begin seated on the bike, and upon 3,2,1,GO the athlete will begin to bike on the Air Assault Bike until the 1 minute mark on a running clock, the judge will then record the calories on the bike. The athlete will rest and prepare for the 6 minute AMRAP that will begin at the 3 minute mark on the running clock and conclude at the 9 minute mark.

There will be two scores for this event, the calories on the bike and the score of the AMRAP. Each event will be scored equally.

Movement Standards

Clean: Bar will begin from the ground, the athlete will then proceed to pull the bar from the ground and in one continuous motion catch the bar in the front rack position. A full squat is necessary, however, a power clean and front squat combo will also be accepted. When squatting, the athlete’s hip crease must break parallel and at the top of the rep, the athlete must show control and have hips completely open.

Bar Muscle Ups: For muscle ups, the athlete must begin hanging from the bar in full extension, at the top of the rep, a full lockout must be achieved at the top of the dip. During the rep, the athlete’s toes may not rise above the bar. At the bottom of the rep, the athletes toes must extend behind the plane of the bar.

Deadlifts: For the deadlift, the bar will begin on the ground and the athlete will proceed to lift the bar with any grip arrangement. At the top of the rep, the shoulders must past behind the hips slightly to show full extension at the top of the reps. No straps allowed.

Chest-To-Bar Pull Ups: For the chest-to-bar pull ups, the athlete must reach a fully extended position at the bottom and make physical contact with the chest (below the collar bone) for the rep to be counted.

Pull Ups: For the pull ups, the athlete must reach a  fully extended position at the bottom of the rep and at the top of the rep, ensure the chin passes above the plane of the bar.

Ring Push Ups: For the ring push up, the athlete must make contact with their shoulders to the top of the ring at the bottom of the rep. The rep is complete when the arms are fully extended. If at any point during a rep, any part of the athlete other than the feet touches the ground, it is a no rep.

Movement videos will be posted shortly and advertised to answer any questions about he movements you may have.