Friday Night Lights @ CFH
One Night. Four Events. Tons of High-Fives.
September 14, 2018 | 6-10 p.m.
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EVENT 1 DETAILS - "ONCE BITTEN TWICE SHY"
 
SCORE 1 = TOTAL REPS FOR PART A
SCORE 2 = TOTAL REPS FOR PART B
12:00 clock
PART A:
In 4:00, complete as many Front Squats as possible (155/105# | Scaled = 105/75#)
PART B:
In the remaining 8:00, complete as many Power Cleans as possible (same barbell weight).
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Read the Rules:
  • Bar will be loaded with the appropriate weight when you approach the platform.
  • Racks are not allowed. Bar will come from the floor.
  • Face the gym with the wall/rack behind you.
  • Don't touch the bar until the word GO.
  • Front squats must be CLEARLY below parallel AND show full lock-out at the top of each rep. Normal front-rack position only (no crossed arms, hands remain on bar, etc).
  • You must FINISH the rep before the time cap for it to count.
  • Power Cleans come from the ground for each rep. Plates must touch, but no bouncing.
  • Elbows must be CLEARLY in front of the bar WITH legs & hips fully locked out for the rep to count.
  • As always, no arguing with the judges.

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EVENT 2 DETAILS - "KRISS KROSS CAGE MATCH"
 
SCORE = TOTAL COMPLETED REPS
12:00 AMRAP
5 UB Hand-Over-Hand Grip Switch (Scaled = Jumping Pull-ups | 6" measurement)
8 T2B (Scaled = Knee Raises)
12 Burpee Box Jump Overs (24/20" | Scaled = 20/12")
16 SA DB OH Reverse Lunges (50/35# | Scaled = 35/20#)
30 Plate Toe Taps (45/25#)
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Read the Rules:
  • All 5 grip switches must be unbroken. If you drop, start over.
  • Scaled athletes use a box or stack of plates to place top of head at least 6" below cage.
  • Jumping pull-ups = 1 foot jump, thumbs wrapped around bar, chin CLEARLY OVER the bar for each rep.
  • For T2B, athletes must wrap thumbs; start in full-hang position with hips open and feet behind body; both shoes must touch the bar between hands at the same time.
  • For Knee Raises, athletes must wrap thumbs; start in full-hang position with hips open and feet behind body; raise both knees above navel.
  • Chest to the ground for each Burpee; jump onto or over the box; rep counts when you LAND on the other side. Athletes do not need full hip extension on top of the box.
  • 1 dumbbell, held overhead with arm straight, while stepping BACKWARDS into a lunge. Knee must touch the ground each rep. Athlete can switch hands/legs as they wish for 16 total lunges.
  • Bottom of shoe (at least 1/4) must connect with top of plate for each toe-tap rep to count.

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EVENT 3 DETAILS - "SMOKEY AND THE BANDIT"

SCORE = TOTAL COMPLETED REPS
12:00 AMRAP
10 Sandbag Surrenders
15 Sandbag Back Squats
20 Sandbag Deadlifts
14/10 cals AAB (Scaled = 10/8 cals)
 
SB weight = 100/70# | Scaled = 80/50#

Read the Rules:
  • Hold SB in front-rack, back-rack or shoulder position for the Surrenders.
  • 1 Sandbag Surrender = start fully standing; drop to both knees (one at a time); come back to full standing position.
  • SB must be in back-rack position for squats. Hips must CLEARLY pass below parallel AND show full lock-out at the top of each rep (that means stand up tall – don’t hunch over b/c of the sandbag on your shoulders). 
  • Use SB handles for Deadlift. Athlete must touch SB to the ground then show full lock-out at the top of each rep - shoulders in line with hips, hips open, knees locked.
  • Athlete must remain ON the bike until the monitor shows correct calorie count each time.
  • Athletes may not jump, fling, flop, or otherwise act a fool getting on or off the bikes.

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EVENT 4 DETAILS - "NEED FOR SPEED"

SCORE = TIME
12:00 CAP
For time, complete the following list:
80 DU (Scaled = Reverse Singles)
50 Shoulder-to-OH (75/55# | Scaled = 55/35#)
30 WB Sit-ups (20/14# | Scaled = 14/12#)
20 MB Push-ups (Scaled = HRPU)
10 MB OH Squats

Read the Rules:
  • Jump rope must clearly pass under both feet (twice in one jump for DU; once in reverse for Reverse Singles). If you trip, the rope didn’t make it under your feet.
  • Shoulder-to-OH from front-rack position; bar must touch shoulders at the start of each rep; athlete must show full lock-out at the top of each rep (arms & legs straight with hips open and bar over midline).
  • WB sit-ups start with athlete lying flat on the ground, knees bent, some part of the bottom of the shoe against the wall, and MB touching the ground ‘overhead’. Athlete will perform a sit-up and toss the ball against the wall ABOVE THE LINE. Rep counts when the ball hits the wall. Repeat for 30 reps.
  • Hands are placed anywhere on the MB while athlete starts in a plank position. Athlete’s CHEST (not belly) must touch the medicine ball at the bottom of each rep; arms must fully lock out at the top of each rep. For HRPU, scaled athletes must clearly raise hands off the ground at the bottom of each rep and fully lock out arms at the top of each rep.
  • MB must be in overhead position for squats. Hips must CLEARLY pass below parallel AND show full lock-out at the top of each rep. 

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TIE BREAKER (IF NEEDED)
:60 MAX EFFORT
Run 100m, then AMRAP DB Snatch (50/35# | Scaled = 40/25#)
Registered Athletes, Scaled Division:
Crystal Bishop
Holly Jones
Leigh Bentley
Lisa Beene
​Mikala Moore
Nickie Wilhelm
Tasha McAllister

David Outten
Justin Day
Mike Hobkirk
Nate Morris

Registered Athletes, RX Division:
Amanda Fox
Gabby Mell
Jennifer Dorsett
Kayleigh Wettstein
Kristy Morrison

Aaron Joyce
Chris Shepard
Jeremy Faircloth
Ryan Clark

HEAT SCHEDULE & TIMING

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


ATHLETES:
Scaled Women starting @ 6:15pm: Lisa Beene, Nickie Wilhelm, Tasha McAllister
Scaled Women starting @ 6:30pm: Leigh Bentley, Crystal Bishop
Scaled Women starting @ 6:45pm: Holly Jones, Mikala Moore
Scaled Men starting @ 7pm: Mike Hobkirk, Justin Day
Scaled Men starting@ 7:15pm: David Outten, Nate Morris
RX Women @ starting @ 7:30pm: Kayleigh Wettstein, Kristy Morrison
RX Women @ starting @ 7:45pm: Gabby Mell, Jennifer Dorsett, Amanda Fox
RX Men starting @ 8pm: Aaron Joyce, Chris Shepard, Jeremy Faircloth, Ryan Clark

JUDGES:
6:15pm: Tara, Karen, Marisa
6:30pm: Tara, Marisa, Alexie, Monika, Manda
6:45pm: Tara, Karen, Alexie, Monika
7:00pm: Marisa, Karen, Alexie, Monika, Manda, Lincoln, Darlene
7:15pm: Marisa, Tara, Alexie, Monika, Lincoln, Darlene, Manda, Karen, Tommy
7:30pm: Marisa, Tara, Alexie, Monika, Lincoln, Darlene, Manda, Karen
7:45pm: Marisa, Tara, Karen, Alexie, Monika, Lincoln, Darlene, Manda, William
8:00pm: Marisa, Tara, Karen, William, Alexie, Monika, Manda, Lincoln, Darlene, Tommy, Brandi
8:15pm: Tara, Alexie, Monika, Manda, Lincoln, Darlene, Marisa, William
8:30pm: Lincoln, Darlene, William, Monika, Alexie
8:45pm: Lincoln, Darlene, Marisa, Alexie, Manda, Monika, Tommy
9:00pm: Lincoln, Darlene, Alexie, Manda


KONA ICE TRUCK FROM 7-8PM
PIZZA DELIVERY AT 9PM
WINNERS & PRIZES AS SOON AS WE KEY IN SCORES
BYOB & HANG OUT FOR A WHILE AFTER THE LAST EVENT