Workouts: CrossFit 6221 For Charity – 2016

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Below are the workouts for the CrossFit 6221 for Charity event. Please be advised that these workouts maybe revised at any time. Should any changes be made to the workouts, we will in form all registered teams at least two (2) weeks before the day of the workout. If you have any questions regarding the event or the movements, please email: info@crossfit6221.com

 

Workout 1

1 Mile team run with wall ball (14# ball)

Rules:

  • Five (5) people per team, minimum two (2) females on each team
  • At 3, 2, 1, GO! Teams will run together in a single file and distance between each member to be 1 meter apart.
  • Teams must stay in their allocated lanes.
  • One member in the team must carry the specified load during the run.
  • All team members must carry the ball at least once during the run.
  • The load can be passed to another team member to carry during the run, after the ball is passed the team must return to single file formation.
  • The load can be carried in any way as long as it is above the waist at all times.
  • Only one member is permitted to carry the load at all times.
  • The load may NOT be thrown ahead or rolled forward. MUST BE CARRIED!!!
  • All team members must cross the finish line before time is clocked
  • A 5 second penalty will apply when :
    • The ball is dropped below the waistline of the team member carrying OR
    • Members fail to stay within 1m distance from their team members

See Video of standards here:


 

Workout 2

2000 Jump rope skips and plank holds (15 min cap)

Rules:

  • Five (5) people per team, minimum two (2) females on each team.
  • At 3, 2, 1, GO! One member will pick up a jump rope and wait for the other 4 team members to get into a plank position.
  • Jump rope athlete may only start skipping once all 4 team members are in the plank position.
  • Team may rotate the athlete on the jump rope as many times as needed to complete the entire rep scheme, but all team members must skip at least once.
  • If any team member breaks the standards of the plank position, the judge will ask the skipper to stop and rotate team member. Skipping may resume once all members are in plank position.
  • Skipping standards:
    • Must be double feet jumps. Both feet must leave and return to the floor at the same time.
    • No single foot skipping allowed.
  • Plank position standards
    • Must be on elbows.
    • No body part between arms and toes permitted to touch the floor.
    • Hip must not be above head level.

See Video of standards here:


 

Workout 3

As Many Reps As Possible in 12 minutes

15 Synchronized burpees
12 Synchronized air squats
9 Synchronized sit-up ball throw (14# ball)

 

Rules:

  • Five (5) people per team, minimum two (2) females on each team
  • At 3, 2, 1, GO! Four (4) of the five (5) athletes will perform the movements with each rep to be totally synchronized.
  • Team can rotate the working members prior to starting the next movement.
  • When doing sit up ball throw, the team will have 2 athletes working in synchronization ie. two (2) persons will be doing the sit-up and throwing the balls, while two (2) will be catching the balls.
  • Synchronization:
    • Burpees – athletes must hit the floor at the same time, and jump and clap at the same time.
    • Air Squats – athletes must hit the bottom of the squat at the same time and be fully extended together at the top of the squat.
    • Sit Up – athletes must have arms over head ball touching the floor at the same time and ball must be thrown to partners at the same time.
  • Burpees standards
    • Chest must have contact to the floor
    • Jump and clap at the top of the burpee
  • Air Squat standards
    • Bottom of the squat must be parallel to knees
    • Top of squat must be fully extended, hips and knees locked out.
  • Sit Up Ball Throw Standards
    • At the bottom of the movement, the ball must touch the floor behind the head
    • At the top of the sit up, athlete must sit up completely and throw the ball to partner

See video of standards here:


 

Workout 4

Buy in: 1x team centipede race

Then:
3 rounds of:
30 Reverse ball throw to partner (14# ball)
1x Piggy back (20m)
1x Wheelbarrow (20m)
30 alternating partner box step up and down
1x partner jump over (40m)

Then:
Buy-out: Centipede back to starting point

Rules:

  • Five (5) people per team, minimum two (2) females on each team
  • At 3, 2, 1, GO! All 5 members must make their way to the other end in a centipede formation.
  • Once the team has reached the other end, 2 athletes will work while 3 others rest.
  • At anytime during the workout, the team may switch the working members.
  • Every 5 meters = 1 rep for Centipede, Piggy Back and Partner jump over
  • Centipede standards:
    • Team members must remain in contact at all times. At any point that the members are not in contact the centipede must stop.
  • Reverse ball throw standards:
    • Partners must be 3m apart, stand behind the marked lines
    • If the throw does not reach the 3m mark, it is considered a NO REP and partner may step over the line to collect the ball
  • Piggy back standards:
    • At any point that the team member being carried touches the floor the pair must stop and restart from the last 5m mark.
  • Wheel barrow standards:
    • Partner’s whose legs are being carried, both legs must remain off the ground. At any time the feet or legs touch the ground, the pair must stop and restart from the last 5m mark.
  • Box step up standards:
    • Athlete must be fully extend at the top of the box. I.E Knees and hips fully extended.
    • Athlete must wait until partner their partner has at least one foot back on the ground on the step down.
  • Partner jump over standards:
    • No shuffling forward permitted. Where partner lands from the jump is where you stay.

See video of standards here: