Highway 40 Teams see below for important information about the Throwdown! Heat times will be available tomorrow or Wednesday.
WARM UP
ROW 500
Clean Warm up (include some reps overhead)
Bike 15 Calories
Clean Warm up with reps overhead
STRENGTH
5 Min EMOM
2 Hang Clean and Jerk/1 Clean and Jerk
5 Min EMOM
2 Clean and Jerk
WOD
9 min. AMRAP
1 Clean and Jerk
4 Box Jump 30/24
Athlete determine weight for the C&J
Two scores today
Total Reps completed during the 9 min.
Total pounds lifted during the 9 min. (Reps x # of C&J)
ICING
Tib Raises
DU/Crossover Practice
Highway 40 Information
SCHEDULE: Check-In: 7:30-8:15 AM Opening Address: 8:15 AM Bread and Butter: 8:30-9:40 AM Break: 9:40-10:10 (Set-up for The Classic) The Classic: 10:10-10:56 Break: 10:56-11:45 (Set-up for Cobb Salad) Cobb Salad: 11:45-1:12
FLOATER Spicy Sausage: Open 8:30-12:30 Award Ceremony: After the final event
GENERAL INFORMATION: 1. We are located at: 1327 Indian Trail, Steamboat Springs, CO 80487 2. We will not have onsite parking. You will park at the Stockbridge Transit Center. 1505 Lincoln Ave. This is right across the street from the gym. You can pull in to drop off equipment then head down to park and walk up to the gym. 3. We will not have any indoor space to hang, please bring tents and chairs. 2. All teams that are not members of Steamboat CrossFit must turn in a signed waiver that we will provide on the day of competition. 3. We have Fuel For Fire, Kill Cliff, Honey Stinger products and David Bars for sale for $3 each. We will only be accepting cash. 5. We will have an onsite PT that will do some soft tissue work on any athlete for free. 4. It is the responsibility of the athlete to know what weights, reps, heights, movement standards, etc., are required for the various workouts. 5. If a team needs to scale a weight they must let their judge know before the start of the wod. 6. Athletes must be warmed up and in their assigned starting position when their heat starts or they will be disqualified from that workout. 7. It will be the responsibility of the athlete and the judge to make sure to have the right equipment and weights set up at the beginning of each workout. 8. HAVE FUN!! I want everyone to have a good experience. If you are nervous about a weight or movement don’t be!!! If something is too heavy, strip the weight. If a movement becomes too hard scale it. In the end it’s all about you doing your best, in whatever form that takes
