online PAIRS 2020 - FLOATER
Video's and score's due by 11.59 pm Tuesday 23rd FEBRUARY 2021
WORKOUT FLOATER - CROSSFIT TOTAL
ALL DIVISIONS - 27MIN CAP
1RM Back Squat
1RM Shoulder Press (Strict Press)
1 RM Deadlift
This workout is for total load with a running clock. (Total time 27mins)
Pairs will take turns lifting one at a time within each 3min window as below.
At the call of 3,2,1 go Athlete 1 and then Athlete 2 are required to complete their first attempt at a 1-rep-max Back squat within the first 3 min window.
Between min 3 and min 6 both athletes will complete their second attempt at a 1-rep-max back squat.
Between min 6 and min 9 both athletes will complete their third attempt at a 1-rep-max back squat.
Between min 9 and min 12 both athletes will complete their first attempt at a 1-rep-max shoulder press.
Between min 12 and min 15 both athletes will complete their second attempt at a 1-rep-max shoulder press.
Between min 15 and min 18 both athletes will complete their third attempt at a 1-rep-max shoulder press.
Between min 18 and min 21 both athletes will complete their first attempt at a 1-rep-max dead lift.
Between min 21 and min 24 both athletes will complete their second attempt at a 1-rep-max dead lift.
Between min 24 and min 27 both athletes will complete their third attempt at a 1-rep-max dead lift.
* Athletes MUST tag the incoming athlete.
* Only one athlete may be working at a time.
* The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.
* Lift must be completed within each time window and the weight must be announced prior to the lift being attempted.
Back Squat (off Rack)
The barbell may start from a racked position. In the back squat, the barbell must be held behind the neck on the athlete's shoulders or back. At the bottom of the squat, the crease of the hips must pass below the height of the kneecap (below parallel). The rep is credited when the barbell is locked out with the hips, knees, fully extended, with barbell in the back rack position.
Shoulder/Strict Press (off Rack)
This shoulder/strict press comes off the rack. Each rep of the shoulder / strict press begins with the barbell at the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete must keep the knees straight and drive with the legs straight while the weight is on the shoulders. Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks. At the top, the arms, hips and knees are fully extended, and the bar finishes directly over the middle of the body with the feet in line under the body
This movement begins with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension, and the head and shoulders are behind the bar. Two separate barbells may be used. Collars must be placed outside the plates.