AMRAP 2 minutes for max calories on rower
AMRAP 3 minutes Front Squats @ 155/105 ( scaled – 95/65)
AMRAP 2 minutes for max calories on rower

Total calories rowed will be the score for Workout 1
Total reps on the Front Squat will be the score for Workout 2

Standards/rules:

There will be no transition breaks. Athletes may start on the rower, but may not touch the handle until the clock begins. Damper is set to 5, and cannot be changed. Once the original 2 minutes finishes, the time for the front squats begins immediately. When the 3 minutes for the squats finishes, the time for the rower begins immediately.  The computer ...]]> “Thin Ice” + “Frost Squat” (Workout 1 + 2)

AMRAP 2 minutes for max calories on rower
AMRAP 3 minutes Front Squats @ 155/105 ( scaled – 95/65)
AMRAP 2 minutes for max calories on rower

Total calories rowed will be the score for Workout 1
Total reps on the Front Squat will be the score for Workout 2

Standards/rules:

There will be no transition breaks. Athletes may start on the rower, but may not touch the handle until the clock begins. Damper is set to 5, and cannot be changed. Once the original 2 minutes finishes, the time for the front squats begins immediately. When the 3 minutes for the squats finishes, the time for the rower begins immediately.  The computer on the rower must be reset  before the second row begins. Workouts end after 7 minutes.

Front Squats – Weight begins on the ground. Bar must be in a rack position during the squat, with hips reaching below parallel. Athletes must stand up to full hip and knee extension at the top of each squat.  Squat Cleans are allowed when picking the weight up off the ground.

“The Human Snowflake” (Workout 3)

AMRAP 10 minutes:
20 UNBROKEN double unders ( scaled – 60 singles)
25 Ground to overhead with 1 Dumbbell 40/25 ( scaled – 25/15)
30 burpees with jump over parallette (step overs)

Standards/rules:

For the double unders, the rope must pass under the athlete’s foot twice for each jump.  If at any point during the 20 repetitions the rope stops moving , whether the athlete is tired or snags the rope, the reps begin back at zero. Scaled athletes must perform 60 single jumps (These do not have to be unbroken). Any rope is allowed. We will not be providing any, so bring your own.

Ground to overhead –  Both heads of the dumbbell must touch the ground. Athlete can bring the dumbbell overhead anyhow, but must be completely locked out overhead , with elbow, hip and knees extended. Athlete can alternate arms, but does not have to.

Burpees – Athletes begin standing up. Chest/hips/thighs must contact the floor. After standing back up, athletes must then jump over a parallette. Stepping over is not acceptable. The jump can be performed any way so long as there is a jump performed over the parallette. If athlete hits the parallette during the jump, only the jump must be redone.  Scaled athletes are allowed to step over.

“Polar Bear Complex” (Workout 4)

To be announced! 

*There will be a cut for this workout. Top 10 RX Men/Women and scaled Men/Women . 

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Standards will be reviewed day of.

If you have any questions/concerns, please email me at Ron@CrossFitLIC.com.

Note: The 7 Train does not run during the weekends. If this is what you plan on using, start planning alternative methods of transportation.

Also, parking is tricky around here. There is a garage near by, but aside from that, expect typical NYC parking trouble.

Food: We’re expecting a food truck along with some vendors selling bars/shakes. There is a variety of restaurants and areas to eat from along Vernon Blvd as well as a high end supermarket (expensive, but quality food ...]]> We’re about a week out and it’s getting cold again. Hopefully it won’t be as warm as Wednesday or we may have to consider changing the name of this event! A full event itinerary will be posted early this week along with directions.

Note: The 7 Train does not run during the weekends. If this is what you plan on using, start planning alternative methods of transportation.

Also, parking is tricky around here. There is a garage near by, but aside from that, expect typical NYC parking trouble.

Food: We’re expecting a food truck along with some vendors selling bars/shakes. There is a variety of restaurants and areas to eat from along Vernon Blvd as well as a high end supermarket (expensive, but quality food with a food bar) to choose from. You’re always safe bringing your own food, but there are options over here.

We will have an ART specialist and a Chiropractor on site, which will prove nice for those of you need some work done.

If you have any questions or comments, you can reach me at Ron@CrossFitLIC.com

Stay tuned in the next few days for more information!

I’ve been getting quite a bit of emails asking if it’s possible to still register for the event. We have reached our athlete cap, however, I’m going to open up registration on Wednesday, 9pm, one last time. It will close once we reach 80 athletes, or by Thursday night. There will be an additional 10 spots so if you’re really keen on competing, make sure you’re online and ready to register.

How are you going to prepare for the cold?

Some helpful tips!

If you’ve already registered, please email me at ron@crossfitlic.com stating your shirt size and if you’re planning on competing Rx or scaled.

Workout “Hint” – Bring your own jump rope….