Over The Hump

Sep 12th, 2019

Category: CrossFit

Over The Hump

#TBT – Sportsmanlike Conduct @ Southie Showdown 2017

Schedule Update – There will be no babysitting this Saturday.  Next Saturday we are hosting the Southie Showdown and there will also be no babysitting.  Babysitting will resume on Saturday 9/28.

WE NEED JUDGES!!!
As you know, the Southie Showdown is next weekend (9/21-9/22). This is an awesome weekend with athletes from all over coming to throw down, but it requires a lot of help. We’re a little short on our judging needs, and would greatly appreciate your help if you are available. We will take help on Saturday or Sunday, but could really use help on SUNDAY!
We need *13* more judges for Sunday. Sunday judging will be wrapped up by 1:30, so you’ll be out of here to catch the second half of the Pats game. Even if you have a few free hours, we’d greatly appreciate the help. Thank you in advance!!
To sign up to judge, please click HERE.

Warm-up
2 Rounds
Run 200m
50’ Right Arm Overhead Dumbbell Carry
5 Right Arm Push Press
10 Alt. Lunges
50’ Left Arm Overhead Dumbbell Carry
5 Left Arm Push Press

*Start with a lighter weight in round 1; t a heavier weight in round 2.

Accessory
Renegade Rows
3×10 Reps

WOD
2 Rounds
In 4 Minutes Complete
400m
15 Pull-ups
Then AMRAP
Right Arm Dumbbell Push-press (50|35)

Rest 1 Minute

In 4 Minutes Complete
400m
20 Push-ups
Then AMRAP
Dumbbell Lunges (Single DB)

Rest 1 Minute

In 4 Minutes Complete
400m
25 Sit-ups
Then AMRAP
Left Arm Dumbbell Push-press

Rest 1 Minutes

Level 2- 300m
Level 1- 200m, 10-15-20
ADV – C2B; (70|50)

Conditioning 4:45PM in Southie Orange
4 Rounds
In 7 Minutes
800m Sprint for Time
Row, Bike or Ski In the remaining time @60%
Rest 1 Minutes

Report your fastest and slowest Sprints