Friday Night Lights @ CFH
One Night. Four Events. Tons of High-Fives.
September 8, 2017 | 6-10 p.m.
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EVENT 1 DETAILS - "HEAVE HO"
 
SCORE = TOTAL POINTS
12:00
12-9-6-3
Row for Calories
Sandbag / ball Over Shoulder (RX = 100/80# | Scaled = 80/50#)
Box Jump Overs (RX & Scaled = 24/20")
Max calories on rower in remaining time 
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Read the Rules:
  • NO EARRINGS for this event.
  • Don't touch the oar until "go"
  • Remain on the rower until monitor shows correct calorie count
  • SB must touch top of shoulder - can't toss completely over or bypass 'around' the shoulder
  • No hands on the box. Two-foot jump from ground all the way over OR onto then over. Rep counts when you land on the other side. Step-ups allowed for Scaled.

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EVENT 2 DETAILS - "YOU'RE GIVING ME A COMPLEX, MAN!"
 
SCORE = HEAVIEST WEIGHT
12:00 to find your 1RM for the following complex:
Hang Clean + 2 Front Squats
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Read the Rules:
  • Clock starts with an empty bar on the platform.
    • Women may use Bella bars or 45# bars (no one uses the 15# bars).
  • Lift starts in the HANG position - you must clearly pause at the top of the deadlift before beginning the complex.
  • Power or Squat receiving position for the Clean - your call.
  • 2 Front squats must be below parallel AND show full hip lock-out at the top of each rep.
  • Don't drop the bar until your judge calls "GOOD".
  • If you have already STARTED the complex (not just gotten to the hang position) when the clock beeps, you may finish the complex.
  • When you finish the lift, you will break down the bar, put all weights back and re-set the platform with empty bar & clamps for the next athlete.

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EVENT 3 DETAILS - "SHOOT! I HAVE TO PULL A DOUBLE TONIGHT."
 
SCORE = TOTAL COMPLETED REPS
12:00 AMRAP
10 Pull-ups (Scaled = Jumping | 6" measurement)
20 Alternating Pistols (Scaled = MB OH Squats 20/14#)
30 Double-Unders (Scaled = Reverse Singles)
40 Sit-ups
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Read the Rules:
  • Everyone must wrap thumbs on the pull-up bar.
  • Chin must go OVER the horizontal plane of the pull-up bar.
  • Jumping pull-ups = 1 foot jump.
  • Leg out FRONT for Pistols, no scaling with foot behind knee or ankle.
  • Must alternate the pistols & complete a good rep on one side before any reps will count for the other leg. Must stand completely & show control BEFORE other foot touches the ground for pistol to count. Hands may not touch floor or thighs during the rep.
  • Back of shoulders touch the ground on sit-ups & hips close at the top (so shoulders in line with or in front of hips at the top). Touch your shoes to end the rep.

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EVENT 4 DETAILS - "PUSH-PULL-BURP"
 
SCORE = TOTAL COMPLETED REPS
12:00 AMRAP
10 Shoulder-to-OH (115/75# | Scaled = 95/55#)
20 Deadlifts (same bar)
20 Over-the-Bar Burpees
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Read the Rules:
  • Bar starts on ground - don't touch it until "go".
  • Clean the barbell to shoulders before 1st rep.
  • Good rep = Bar *touches* front of shoulders at bottom; full lock-out at top (head next to ears, arms straight, AND legs straight). No other version of S-to-OH will count.
  • Plates touch ground for every deadlift; full lock out at the top with shoulders behind the bar & hips open. Grip must be outside legs (no Sumo).
  • Chest & thighs touch ground for Burpees; two-foot jump over the bar; rep counts when you land on the other side. You do not have to open your hips or clap overhead.

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TIE BREAKER (IF NEEDED)
:60 MAX EFFORT
Run 100m, then AMRAP DB Snatch (50/35# | Scaled = 40/25#)
Registered Athletes, RX Division:
Gabby Mell
​Jennifer Dorsett
Leigh Pepin
Manda Patrick
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Aaron Joyce
Alexie Smith
Chris Shepard
Jeremy Faircloth
Patrick Altman


Registered Athletes, Scaled Division:
Crystal Bishop
Holly Jones
Kayleigh Wettstein
Leigh Bentley
​Xan Key

Ben Hooper
Michael Bergmann
​Mike Hobkirk
Steve Greenwood
Taylor Bayless
William Bishop

HEAT SCHEDULE & TIMING

WATERFALL START
12:00 FOR EACH EVENT | 3:00 TRANSITION
EVENT 1 = CENTER GYM
EVENT 2 = PLATFORMS
EVENT 3 = CAGE
EVENT 4 = SIDE GYM


Scaled Women starting @ 6:15pm: Kayleigh Wettstein, Holly Jones, Crystal Bishop
Scaled Women starting @ 6:30pm: Alexandra Vunovich Key, Leigh Bentley
Scaled Men starting @ 6:45pm: William Bishop, Taylor Bayless, Ben Hopper
Scaled Men starting@ 7pm: Steve Greenwood, Michael Bergmann, Mike Hobkirk
RX Women @ starting @ 7:15pm: Jennifer Bayes-Dorsett, Leigh Ann Herndon Pepin
RX Women @ starting @ 7:30pm: Gabby Mell, Manda Patrick
RX Men starting @ 7:45pm: Alexie Smith, Jeremy Faircloth
RX Men starting @ 8pm: Aaron Joyce, Chris Shepard, Patrick Altman

JUDGES
Event 1 (6:15-8:15pm): Tara Bates Davis, Taylor Kamloretta, Tasha McAllister
Event 2 (6:30 - 8:30pm): Lincoln Cain Tramel, Erin Clugston, David Outten
Event 3 (7-9pm): Kalen Summers, Kelly M Wisner, Darlene Collins Oliver
Event 4 (7:15-9:15pm): Autumn Blackburn Ramsey, Amy Douglas Altman, Emily McBurney

PIZZA DELIVERY AT 9PM
WINNERS & PRIZES AS SOON AS WE KEY IN SCORES
BYOB & HANG OUT FOR A WHILE AFTER THE LAST EVENT