INCITE Friday Night Lights

Onsite Competition for Individuals

Event description

The 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 .

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, 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.

We will have a DJ
Potluck with lots of YUMMY food
BYOB

Scoring: For Time: Fastest is Better | Time Cap: 15

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

 

WORKOUT VARIATIONS

Rx’d (Rx’d Ages 16-54)

♀ 65 lb.
♂ 95 lb.

Scaled (Scaled Ages 16-54)

♀ 45 lb., may step over bar on burpees

♂ 65 lb., may step over bar on burpees

Teenagers 14-15

♀ 45 lb.

♂ 65 lb.

Scaled Teenagers 14-15

♀ 35 lb., may step over bar on burpees

♂ 45 lb., may step over bar on burpees

Masters 55+

♀ 45 lb.

♂ 65 lb.

Scaled Masters 55+

♀ 35 lb., may step over bar on burpees

♂ 45 lb., may step over bar on burpees

Scoring: For Repetitions: More is Better

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

Rx (Ages 16-54)
♀35-lb. dumbbells
♂50-lb. dumbbells

Scaled (Ages 16-54)
♀20-lb. DBs, hanging knee-raises, single-unders
♂35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15
♀20-lb. DBs
♂35-lb. DBs

Scaled Teenagers 14-15
♀15-lb. DBs, hanging knee-raises, single-unders
♂20-lb. DBs, hanging knee-raises, single-unders

Masters 55+
♀20-lb. DBs
♂35-lb. DBs

Scaled Masters 55+
♀15-lb. DBs, sit-ups, single-unders
♂20-lb. DBs, sit-ups, single-unders

NOTES

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes- to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

Scoring: For Time: Fastest is Better | Time Cap: 9

For time:

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb.

♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Scoring: For Time: Fastest is Better | Time Cap: 20

For time:

30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box
♂ 24-in. box

Time cap: 20 minutes

Scoring: For Time: Fastest is Better | Time Cap: 20

WORKOUT 20.5
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

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