WINTER IS COMING
7TH ANNUAL IN-HOUSE COMPETITION
WHO
Teams of 3 | (MMF) or (FFM)
WHAT
In-House Competition
WHEN
February 5th | 7:00 - 1:00pm
WHERE
CrossFit Higher Ground
WINTER MASH | 2022
ARE YOU READY!?!
Have a Plan…and know that it will change. This probably rings true even for the CrossFit veterans.
Practice the movements. Talk to your partner about each other’s strengths & weaknesses. Do a test run of each workout. Have a plan going in. Plans are helpful. Even if not for any other reason than to calm your nerves.
Like many great plans in life, they change. And especially if this is your first CrossFit competition, it’s just impossible to simulate the atmosphere & adrenaline that you’ll experience on your big day.
01 Ruck-It-Up
FOR TIME & MAX CALORIES | 20:00
PART 1 | BEAR CRAWL
Max Calorie Ski
Max Calorie Row
10-1 Sandbag Complex (1 Front Squat + 1 Back Squat = 1 Rep)
-IMMEDIATELY INTO-
PART 2 | SHUTTLE
Max Calorie Ski
Max Calorie Row
2-20 Lateral Burpees Over Sandbag
SCORE
PART 1 | For Time
PART 1 & 2 | Total Calories
02 Icy Grip
MAX WEIGHT | 6:00 ON / 1:00 OFF
1 Deadlift
2 Hang Clean
3 Thruster
-1:00 REST-
2 Deadlift
3 Hang Clean
1 Thruster
-1:00 REST-
3 Deadlifts
1 Hang Clean
2 Thruster
*1 ATHLETE PER COMPLEX*
03 Frosted Flakes
FOR MAX REPS | 20:00
100 Anchored Sit-ups/Sand bag hold
80 Echo bike calories/DBL KB hold
60 Double Unders/Push-up plank
30 Pull-ups/ Hang from Rig
15 Sandbag over box
INTO...
80 Anchored Sit-ups/Sand bag hold
60 Echo bike calories/DBL KB hold
40 Double Unders/Push-up plank
20 Pull-ups/Hang from Rig
10 Sandbag over box
INTO...
60 Anchored Sit-ups/Sand bag hold
40 Echo bike calories/DBL KB hold
20 Double Unders/Push-up plank
10 Pull-ups/Hang from Rig
MAX Sandbag over box
