CrossFit Open / Friday Night Lights

Onsite Competition for Individuals

Event description

The CrossFit Open is for every single person at each and every fitness level. It’s an opportunity to come together as a community to workout, push yourself and each other, and rock the functional fitness sport we all know as CrossFit.

CrossFit Incite will host “Friday Night Lights”, making it a completely awesome event for everyone to have an incredible amount of fun at. If you haven’t yet been to one of our events or parties, this is your chance! They are super fun and you will not want to miss out!!!!  This event will be full of fun, fitness, friends and family!

Each week during the Open, CrossFit Incite will host Friday Night Lights, beginning at 4 PM every Friday. This will be a party you won’t want to miss!

Every week we will have a theme – Come with your best digs! Plus, you will get theme points.
Dates: February 22nd-March 22nd , Every Friday from 5PM – 8ish PM
We will have a DJ
Potluck with lots of YUMMY food
BYOB

Scoring: For Repetitions: More is Better | Tiebreaker: Completed Time

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes


Scaled: 
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups


Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups

Scoring: For Repetitions: More is Better | Tiebreaker: 0

Workout 19.4 RX Male

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

 

Workout 19.4 RX Women

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Women snatch 65 lb.
Time cap: 12 minutes

 

Workout 19.4 Scaled Male

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

Men snatch 65 lb., may step over bar on the burpees
Time cap: 12 minutes

 

Workout 19.4 Scaled Women

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

Women snatch 45 lb., may step over bar on the burpees
Time cap: 12 minutes

 

Scoring: For Repetitions: More is Better | Tiebreaker: Time After Box

RX

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

SCALED

For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

Scoring: For Repetitions: More is Better | Tiebreaker: TIEBREAKER: Time last set of double unders completed

WORKOUT 19.2 RX’D

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars

25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises*

50 single-unders
15 squat cleans (weight #1)

25 hanging knee-raises*

50 single-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

Scoring: For Repetitions: More is Better

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row


VARIATIONS

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

Workouts have not been announced. Please check back again...