FrostFit 2018 Event 1: The floor is lava | CrossFit Winnipeg

Agility and ability

Teams

Teams will have a 7 minute time cap, where each teammate will be required to finish one round of this workout. With one partner working at a time, you’ll want to hit this one fast and hard.

Individuals

Individuals will have 5 minutes to complete one round of the workout, with the reps indicated below.

 

Non-Rx TEAMS Rx TEAMS Rx INDIVIDUALS
15/10 cals on airbike

30 double unders (scale: 60 single unders)

30 paralette hopovers

10 burpee box jump overs (20/16)

Broad jumps back to airbike

20/15 cals on airbike

75 double unders

40 paralette hopovers

10 burpee box jump overs (24/20)

Broad jumps back to airbike

25/20 cals on airbike

100 double unders

50 paralette hopovers

10 burpee box jump overs (24/20)

Broad jumps back to airbike

 

Event Details & Movement Standards

  • Only Non-Rx teams will be allowed the scaled skipping option. Teams choosing to scale the skipping option will be ranked lower than all the teams who do double-unders.
  • The second partner is allowed to adjust the seat on the bike while the first partner is completing the workout.
  • The second partner is allowed to be seated on the bike to wait for the tag-off.
  • The bike monitor must start at 0 for each partner.
  • Individuals must stay in their designated skipping area.
  • Athletes do not have to stand to full extension at the top of the burpee box jump over.
  • Athletes must face the box during burpee portion of this movement.
  • Athletes can jump to clear the box if they choose (not touching the top of the box).
  • No other body parts beside the feet are allowed to touch the box (cannot use hands to assist).
  • Score is total time to complete the workout. If the workout is not completed under the timecap, 1 second per rep will be added to the total time for each rep not completed.
  • Athletes will have 90 seconds rest before moving on to Event #2.