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WELCOME TO CROSSFIT PISGAH!

CrossFit is a fitness system designed to create high levels of fitness through constantly-varied functional movements executed at high intensity. Special Forces, endurance athletes, law enforcement, firefighters, desk jockeys, and stay-at-home moms and dads have all benefited from our program, which is designed to be scaled to meet the abilities of all participants. CrossFit teaches functional movement patterns, or, movements that you find in real life: pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

"When I have a great workout, I rarely have a bad day." - Eric Greitens

Workout Of the Day

  • 04-24-2014

    Warm Up
    50m Row
    3 Rounds of
    10 H/R Push Ups
    20 Single Unders
    10 Lunges
    100m Row
    Skill
    Double Unders, 20 Second AMRAP EMOM 6 Minutes
    Strength
    Power Clean, Sweep 60% 2x3 (95/65)
    Power Clean Sweep+Catch+FS: 70% x3
    Power Clean+FS: 80% 5x2
    WOD
    With Partner, One Working:
    1000m Relay (Split athlete's choice)
    100 Wall Balls 20/14
    150 D/U(Scl 300 S/U)
    500 Calorie Row (Split Athlete's Choice)

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News and Events

  • {re}vici River Ruckus II

    Heat Assignments, Volunteer/Judge Assignments are here:

    https://docs.google.com/spreadsheet/ccc?key=0AqY58REGOXWndEhpQjVmbExpSFNuMDQtVUtCbTFPcGc&usp=sharing

    UNCA Campus Map:

    http://www3.unca.edu/cm/map/uncamap.pdf

    UNCA Map in Google Maps:

    https://www.google.com/maps/place/University+of+North+Carolina/@35.616271,-82.566183,17z/data=!3m1!4b1!4m2!3m1!1s0x88598b4be087ad73:0xc67b3bff89571dba?hl=en

    INFO/UPDATES:

    4-19

    1. All Heat Assignments are here (or click link below).

    https://docs.google.com/spreadsheet/ccc?key=0AqY58REGOXWndEhpQjVmbExpSFNuMDQtVUtCbTFPcGc&usp=sharing

    Please head over to fuelyourmouth.com to schedule your meal pickup, now that you have an idea of times you'll be competing. This will save you a ton of time on each day and allow you to recover sitting comfortably instead of standing in line...

    2. See tabs on bottom of sheet. This also has Saturday heats built in. We've also built a "Heat Breakdown" sheet that has each athlete and team with a clearer breakdown of when their heats are scheduled. PLEASE CROSS CHECK THIS FOR ERRORS! Send us any inconsistencies.

    3. Volunteers/Judges: I've added some Sunday duties for some of you and pre-assigned some Finals judging duties on both days. All full-day and PM volunteers will need to stay past Finals both days to help with clean up to earn credit for working. Shouldn't take too long if everyone pitches in.

    Also note the "ADMIN/OTHER" tab at the far bottom right of link below. There are many volunteer assignments on there as well.

    We'll work on a master volunteer assignment list today.

    4. Weather Forecast:

    Fri 74/51 Isolated Rain 30% 10mph
    Sat 72/47 Part Cloud 10% 10mph
    Sun 68/47 Part Cloud 10% 10mph

    5. Friday Night Check-In/Shirt Pickup (6:00 - 7:30PM)

    Athletes and Judges/Volunteers are welcome and strongly encouraged to come by UNCA on Friday evening to get checked in, get your t-shirts, see the spaces, etc. This will shorten the lines on Saturday and Sunday morning and make things better for everyone. Also allows you to get acclimated to where you'll park, setup, where everything is...allows you to focus on crushing WODs exclusively on Sat or Sun. Vol's and Judges, this is a great opportunity to meet your WOD Captain, see where you'll be working, ask any lingering questions, etc.

    6. Saturday/Sunday morning check-in/shirt pickup will begin at 7:00AM.

    7. WOD3 Testing/Practice Today (Saturday), 3:30 - 5:00PM. UNCA Track. Many of us will be out at Straus Track today spending time with sandbags. Prob also transport a wheelbarrow and work Team 1B. If you want extra judging practice (even if you're not assigned to WOD3 or Team1B), this is great experience. Athletes, come practice the WODs and get judged.

    8. We are looking for any extra hands Friday night to help set up at UNCA. If you have an hour or so to spare, we can use you. Ruckus Staff will be there from about 1:30 PM to prob 8 or 9PM.

    9. We could also use help directing cars to parking Saturday morning. This shift will run about 7-10AM. If you know any local teens or groups that could use community service hours, this is an easy way to earn some.



    WODS

    INDIVIDUAL WOD 1

    Rx- “Burpees and Bells”

    3 Rounds for time:
    100 foot Burpee Broad Jump
    20 Kettlebell Swings (70/53)
    20 Pistol Squats (Alternating)
    (15 minute cap)

    Standards:

    General-
    § Score will be total time. If time cap is exceeded each repetition not completed will add one second to total time.

    Burpee Broad Jump-
    § Burpee broad jumps will be done across a basketball court and back. Athletes must jump completely across halfway line and finish line.
    § Chest and hips must reach the ground on the bottom of the burpee.
    § Athlete must jump off of 2 stable feet for the broad jump and land on 2 feet. Stepping in to jump or jumping from one foot is not allowed. If the athlete falls forward on their landing or lands on one foot they will be brought back to the last spot they had both feet together.
    § Athlete may only progress by their broad jump. Falling forward in to their burpee will not be allowed. The feet must replace their original position on top of the burpee. Judges will place their foot next to this spot.

    Kettlebell Swing-
    § Both hands must remain on kettlebell throughout the movement.
    § Kettlebell must break the vertical plane of the athlete’s body on the bottom of the swing, passing between legs.
    § Kettlebell must be extended over the athlete’s body on top of the movement with straight arms and ears visible in front of arms. Hips and knees must be extended.
    § The athlete’s body must be straight when the kettlebell is overhead. Reaching the head or head and shoulders forward to get them in front of the kettlebell will result in a no rep.

    Pistol Squats-
    § Hip crease must get below knee crease, or below parallel.
    § Hip and knee must open at the top of the movement before the non-squatting leg touches the ground.
    § The non-squatting foot and leg must be in front of body. The non-squatting foot can be held but no other part of the foot or leg may touch the athlete’s body or the ground.
    § Squats must be alternating legs.
    § A successful rep must be completed on one leg before a rep can be attempted on the other leg (Ex: if a no-rep is given on a right leg pistol, the athlete must complete a successful rep on their right leg before another rep on the left leg can be counted)

    INDIVIDUAL WOD 1

    Scaled/Masters- “Burpees and Bells”

    3 Rounds for time:
    100 foot Burpee Broad Jump
    20 Kettlebell Swings
    20 Kettlebell High Pull
    (15 minute cap)

    Weight:
    Male- 53#
    Female- 35#

    Standards:

    General-
    § Score will be total time. If time cap is exceeded each repetition not completed will add one second to total time. Each length of gym floor not completed will count as one repetition.

    Burpee Broad Jump-
    § Burpee broad jumps will be done across a basketball court and back. Athletes must jump completely across halfway line and finish line.
    § Chest and hips must reach the ground on the bottom of the burpee.
    § Athlete must jump off of 2 stable feet for the broad jump and land on 2 feet. Stepping in to jump or jumping from one foot is not allowed. If the athlete falls forward on their landing or lands on one foot they will be brought back to the last spot they had both feet together.
    § Athlete may only progress by their broad jump. Falling forward in to their burpee will not be allowed. The feet must replace their original position on top of the burpee. Judges will place their foot next to this spot.

    Kettlebell Swing-
    § Both hands must remain on kettlebell throughout the movement.
    § Kettlebell must break the vertical plane of the athlete’s body on the bottom of the swing, passing between legs.
    § Kettlebell must be extended over the athlete’s body on top of the movement with straight arms and ears visible in front of arms. Hips and knees must be extended.
    § The athlete’s body must be straight when the kettlebell is overhead. Reaching the head or head and shoulders forward to get them in front of the kettlebell will result in a no rep.

    Kettlebell High Pull-
    § Both hands must remain on kettlebell throughout the movement.
    § Kettlebell must start on the floor between the athlete’s legs.
    § The handle of the kettlebell must reach the height of the collarbone with both elbows above the kettlebell. Hips and knees must be extended.

    INDIVIDUAL WOD 1

    Youth- “Burpees and Bells”

    3 Rounds for time:
    70 Ft. (7-9 and 10-12)/ 100 Ft. (Teen) Burpee Broad Jump
    Russian Kettlebell Swings
    Kettlebell High Pull
    - 10 Reps (7-9)
    - 15 Reps (10-12)
    - 20 Reps (Teen)
    (8 minute cap)

    Kettlebell Weight:
    7-9 Division (10#)
    10-12 Division (18#)
    Teen Female (26#)
    Teen Male (35#)

    Standards:

    General-
    § Score will be total time. If time cap is exceeded each repetition not completed will add one second to total time. Each length of gym floor not completed will count as one repetition.

    Burpee Broad Jump-
    § Chest and hips must reach the ground on the bottom of the burpee
    § Athlete must jump off of 2 stable feet for the broad jump and land on 2 feet. Stepping in to jump or jumping from one foot is not allowed. If the athlete falls forward on their landing or lands on one foot they will be brought back to the last spot they had both feet together.
    § Athlete may only progress by their broad jump. Falling forward in to their burpee will not be allowed. The feet must replace their original position on top of the burpee. Judges will place their foot next to this spot.

    Kettlebell Swing-
    § Both hands must remain on kettlebell throughout the movement.
    § Kettlebell must break the vertical plane of the athlete’s body on the bottom of the swing, passing between legs.
    § Kettlebell must be extended to athlete’s eye level or higher. Hips and knees must be extended with arms straight.

    Kettlebell High Pull-
    § Both hands must remain on kettlebell throughout the movement.
    § Kettlebell must start on the floor between the athlete’s legs.
    § The handle of the kettlebell must reach the height of the collarbone with both elbows above the kettlebell. Hips and knees must be extended.

    INDIVIDUAL WOD 2

    Rx/Scaled/Masters- “GYM AMRAP”

    8 Minute AMRAP of ascending reps:
    Chest-to-bar Pull-up (Sc/Ma- Pull-up. Scaled may sub Jumping Pull-up x3)
    Clean
    Shoulder-to-overhead
    (1 rep of each movement will be performed in round 1, 2 reps of each movement in round 2, 3 reps of each movement in round 3, etc…)

    Weight:
    Male- Rx-165#, Sc-115#, Ma-135#
    Female- Rx-105#, Sc-55#, Ma-75#

    Standards:

    General-
    § Score will be total number of reps completed in 8 minutes.
    § If a scaled athlete chooses to do jumping pull-ups, they must do jumping pull-ups throughout the entire workout. If a scaled athlete chooses to do regular pull-ups, they must do regular pull-ups throughout the entire workout.

    Pull-ups-
    § Rx athletes must touch chest to bar below the collarbone and reach full extension of arms on the bottom of the movement.
    § Scaled and Masters athletes must reach their chin over the vertical plane of the bar and must reach full extension of arms on the bottom of the movement.
    § Jumping pull-ups will be allowed for Scaled athletes only. Every three jumping pull-ups completed will count as one pull-up repetition. The pull-up bar will hit athletes at their mid-forearm when standing with both arms fully extended overhead. The athletes chin must reach over the vertical plane of the bar and arms must reach full extension on the bottom of the movement.

    Clean-
    § The bar must start on the floor at the beginning of each repetition.
    § The bar must reach the athlete’s shoulders with the athlete standing vertical.
    § The athlete’s elbows must be in front of the bar with the athlete standing vertical before the bar can be dropped or before the athlete can progresses to the next movement.

    Shoulder-to-overhead-
    § The bar must travel from the shoulders to a fully extended position overhead. Any style or technique may be used.
    § The athlete’s arms must be fully extended with the bar directly overhead and their feet together before the bar can be dropped or lowered.

    INDIVIDUAL WOD 2

    Youth- “GYM AMRAP”

    8-minute AMRAP:

    Bear Crawl

    - 7-9 and 10-12: 30m
    - Teen: 45m

    Sit-ups

    - 7-9: 20
    - 10-12: 30
    - Teen: 40

    10 Step-Ups/Box Jump

    - 7-9 and 10-12: 20” Step-Ups
    - Teen Female: 20” Box Jumps/ Teen Male: 24” Box Jumps

    5 Deadlift

    - 7-9: 26# KB
    - 10-12: 35# KB
    - Teen Female: 65# Barbell
    - Teen Male: 95# Barbell

    Standards:

    Bear Crawl-
    § Athletes must start with four points of contact on the floor (2 hands and 2 feet)
    § Athletes must bear weight in their arms and palms must make contact with the floor during the crawl. Running with legs while dragging hands lightly on ground will not be acceptable.
    § One hand and one foot must remain on the ground during the crawl.
    § If judge determines a crawl in insufficient the athlete will be taken back to the point of their last successful crawling point.

    Sit-ups-
    § The athlete’s shoulders and upper back must touch the ground on the bottom of the movement.
    § The athlete’s chest must make contact with their things on top of the movement.

    Box Jumps/Step-Ups-
    § On box jumps, the athlete must jump off of two feet and land on two feet on top of the box.
    § The athlete must show control on top of the box, opening hips and knees before jumping or stepping down.
    § Bounding or reaching extension in the air will not be allowed.
    § Stepping up will not be allowed for teens.

    Kettlebell Deadlift/Deadlift-
    § The kettlebell or barbell must start on the floor at the beginning of each repetition.
    § The athlete must lift the kettlebell or barbell off the floor until their knees and hips reach full extension.
    § Shoulders must be behind the kettlebell or barbell on top of the movement.

    INDIVIDUAL WOD 3

    Rx/Scaled/Masters- “THE TRACK”

    For time:
    360m Run with Sandbag
    40m Front Rack Walking Lunge
    360m Run with Sandbag
    40m Bear Complex Press
    400m Run with Sandbag
    (15 minute cap)

    Weight:
    Male- Rx-60#, Sc/Ma-40#
    Female- Rx-40#, Sc/Ma-20#

    Standards:

    General-
    § Score will be total time. If time cap is exceeded each repetition not completed will add one second to total time. Every 100m not covered on the run and every 10m not covered on walking lunges or bear complex press will be counted as one rep.

    Run-
    § Athlete must cover the stated distance. Sandbag may be held or transported any way but it may not touch or be dragged on the ground.

    Front Rack Walking Lunge-
    § Sandbag must remain in front rack position rested on shoulders. If bag is dropped or not held in proper position the judge will take the athlete back to the point of their last successful position.
    § Back knee must make visible contact with the ground on each lunge step.
    § Hips must fully open and athlete must reach vertical position between each lunge step. Gathering feet between each step is not required.

    Bear Complex Press-
    § Sandbag must start on ground at the beginning of each complex.
    § Upon completion of the Bear Complex, the athlete will press the sandbag from their chest as far as possible. The following Bear Complex will be performed wherever the sandbag comes to rest.
    § Bear Complex will consist of the following movements: clean, front squat, shoulder to overhead, back squat, back to overhead.
    § Bear complex movements do not have to be segmented. Athletes must reach below parallel on front and back squat and arms must reach full extension with sandbag directly overhead on both overhead movements, feet must be together.
    § The press of the sandbag must be performed with both feet planted on the ground. Stepping in to the press is not allowed. Follow through steps after the press are acceptable.

    INDIVIDUAL WOD 3

    Youth- “THE TRACK”

    For time:
    360m Run
    Front Rack Walking Lunge with Sandbag (20m/30m/40m)
    360m Run
    Front Squat Press (20m/30m/40m)
    (12 minute cap)

    Weight:
    10/20/40#

    Standards:

    General-
    § Score will be total time. If time cap is exceeded each repetition not completed will add one second to total time. Every 100m covered on the run and every 10m covered on walking lunges or thruster and press will be counted as one rep.

    Run-
    § Athlete must cover the stated distance.

    Front Rack Walking Lunge-
    § Sandbag must remain in front rack position rested on shoulders. If bag is dropped or not held in proper position the judge will take the athlete back to the point of their last successful position.
    § Back knee must make visible contact with the ground on each lunge step.
    § Hips must fully open and athlete must reach vertical position between each lunge step. Gathering feet between each step is not required.

    Front Squat Press-
    § Upon completion of the front squat, the athlete will press the sandbag from their chest as far as possible. The following front squat press will be performed wherever the sandbag comes to rest.
    § The front squat must start with the sandbag in front rack position and the athlete standing vertical.
    § The athlete must complete a front squat with the sandbag remaining in the front rack position and the hip crease must pass below the knee crease, or below parallel.
    § The press of the sandbag must be performed with both feet planted on the ground. Stepping in to the press is not allowed. Follow through steps after the press are acceptable.



    TEAM WOD 1A

    Rx/Scaled- “WHEELBARROW RELAY”

    2 teammates not competing in WOD 1B

    3 Rounds for Time:
    240m Wheelbarrow Relay (120m from each partner – 60m down and back) 180# Load (Rx Males), 135# Load (Rx Female/Scaled Male), 90# Load (Scaled Female)
    50 Goblet Squats (Scaled: 40)
    40 Deficit Hand-release Push-ups (Sc- 30 Hand-release Push-ups, or 60 HRPU from knees)
    (12 minute cap)

    Goblet Weight:
    Male- 45# bumper (Rx and Scaled)
    Female- Rx-45#, Sc-25# bumper

    Deficit:
    Hands on 45# bumpers

    Standards:

    General-
    § WOD will be performed on grass infield, weather permitting.
    § One athlete working at a time during all movements.
    § Squat and push-up reps can be split between teammates however they choose.
    § One athlete is allowed to load/unload wheelbarrow while other athlete is completing squats or pushups.
    § Score will be total time. If time cap is exceeded each repetition not completed will add one second to total time. Each length of relay not completed will count as one repetition.
    § If a scaled team chooses to do push-ups from their knees, they must do push-ups from their knees throughout the entire workout. If a scaled team chooses to do regular push-ups, they must do regular push-ups throughout the entire workout.

    Wheelbarrow-
    § The WOD will begin with all bumpers on the ground.
    § Athletes are responsible for placing the appropriate weight in the wheelbarrow before their relay. Both athletes may assist.
    § Teams must roll each wheelbarrow wheel fully across each line (marked by a cone) before turning around or unloading weight.
    § There is no penalty assessed if the wheelbarrow falls during the relay. Athletes are simply required to reload the wheelbarrow to continue the race if any weight falls off.
    § Once an athlete has begun their portion of the relay, their partner is not allowed to assist movement of the wheelbarrow or reloading in the event of a fall (athletes are “on their own” after they take off, until they come back).


    Goblet Squats-
    § Bumper plate must be held above the waist and in front of the body. Resting plate on the athlete’s back will not be allowed.
    § Athlete must begin each rep with body vertical, having hips and knees fully extended.
    § Athlete must get crease of hip below crease of knee, or below parallel, on the bottom of the movement.
    § If the weight slips or is dropped during the squat the rep will not be counted.


    Push-ups-
    § Each repetition must begin with both arms at a fully extended position and only hands and feet (or knees) touching the floor.
    § There must be a visible release of both hands from the floor or bumper on the bottom of the movement.
    § Scaled teams can choose to do hand-release push-ups from their knees. If a scaled team chooses to do push-ups from their knees, both athletes must do their push-ups from their knees. These teams will be required to do 60 push-ups per round instead of 30. If a scaled team chooses to do regular push-ups, both athletes must do regular push-ups.


    TEAM WOD 1B

    Rx/Scaled- “UP AND OVER”

    2 teammates not competing in WOD 1A

    10 Minute AMRAP:
    10 Pull-ups (Sc- can do jumping pull-ups x3)
    10 Burpee Over Box

    Box Height:
    Rx- 24”
    Scaled- 20”

    Standards:

    General-
    § One athlete will be working at a time.
    § Athlete A will complete an entire round (10 pull-ups, 10 burpee over box) before athlete B can begin.
    § Athletes must tag each other in with a visible hand to hand touch before they can begin their round.
    § Score will be total reps completed by the team in 10 minutes.

    Pull-ups-
    § Athletes must reach their chin over the vertical plane of the bar.
    § Full extension of arms must be reached on the bottom of the movement.
    § Jumping pull-ups will be allowed for Scaled athletes only. Every three jumping pull-ups completed will count as one pull-up repetition. The pull-up bar will hit athletes at their mid-forearm when standing with both arms fully extended overhead. The athlete’s chin must reach over the vertical plane of the bar and arms must reach full extension on the bottom of the movement.
    § Scaled athletes must choose one pull-up style for the entire workout. Switching from normal pull-ups to jumping pull-ups during the workout will not be allowed.

    Burpee Over Box-
    § Chest and hips must touch the ground to begin the movement.
    § The athlete’s entire body must pass over the vertical plane of the box before the repetition can be counted.
    § There is no requirement for the athlete to touch the box, reach full extension on the box, or have both feet on the box. But the athlete’s body must travel directly over the top of the box.


    TEAM WOD 2

    Rx/Scaled- “4 MIN AMRAPS”

    4 Minutes Max Reps Snatch
    4 Minutes Max Reps Double Unders (Sc- single unders)
    4 Minutes Max Calorie Row (1 minute per athlete)

    Rx: Each snatch repetition completed and each calorie rowed will receive 5 points.
    Scaled: Each snatch repetition completed and each calorie rowed will receive 10 points.

    Weight:
    Male- Rx-135#, Sc-95#
    Female- Rx-95#, Sc-55#

    Standards:

    General-
    § Teams will have 2 athletes working at the same time during the snatches and double unders. One athlete will work at a time during the row with each spending 1 minute on the rower.
    § Rx teams will have 1 bar se at the men’s weight and one bar set at the women’s weight.
    § There will be no transition time between movements. The next movement may not start until the prescribed time for the previous movement is completed.
    § Score is total reps completed through the 12 minutes.

    Snatch-
    § The bar must start touching the floor at the beginning of each repetition.
    § The bar must travel from the floor to a locked out position overhead in one fluid movement. A pause at the shoulders, hips, or anywhere else will result in a no rep.
    § A small press out will be allowed but the bar must be overhead when the press out begins.
    § Arms must be locked out with feet under the body before the repetition will be counted.
    § The bar may not be bounced off the floor leading in to the next repetition. Doing this will result in a no rep.

    Double Unders-
    § The rope must pass under the athlete’s body twice during their jump.
    § Scaled: The rope must pass under the athlete’s body once during their jump. All scaled athlete’s will do single unders. Double unders can be performed but they will not receive extra points. Each double under will count the same as a single under.


    Row-
    § Each athlete will row for 1 minute. If an athlete continues to pull the rower after their minute the next athlete will face a 30 second penalty.
    § Teams may transition however they choose and the damper on the rower can be changed throughout the row.
    § The first team member rowing may get seated and strapped in on rower and turn monitor on. The athlete may not touch the handle or begin rowing before their rowing minute begins. Doing so will result in a 30 second penalty.





    TEAM WOD 3

    Rx/Scaled- “DEATH MARCH”

    For time:
    120m Sprint (60m out-and-back), 10m Death March with Sandbag
    100m Sprint (50m out-and-back), 10m Death March with Sandbag
    80m Sprint (40m out-and-back), 10m Death March with Sandbag
    60m Sprint (30m out-and-back), 10m Death March with Sandbag
    40m Sprint (20m out-and-back), 10m Death March with Sandbag
    20m Sprint (10m out-and-back), 10m Death March with Sandbag
    120m Sprint (60m out-and-back), 10m Death March with Sandbag
    100m Sprint (50m out-and-back), 10m Death March with Sandbag
    80m Sprint (40m out-and-back), 10m Death March with Sandbag
    60m Sprint (30m out-and-back), 10m Death March with Sandbag
    40m Sprint (20m out-and-back), 10m Death March with Sandbag
    20m Sprint (10m out-and-back), 10m Death March with Sandbag
    Team 120m Sprint
    (15 minute cap)

    Weight:
    Male- Rx-60#, Sc-40#
    Female- Rx-40#, Sc-20#

    Standards:

    General-
    § One athlete will be working at a time. Teams must maintain the same order throughout the workout.
    § Athletes must tag each other in with a visible touch of hand to hand.
    § Athlete A will complete a sprint and death march then tag in athlete B. B will then complete a sprint and death march then tag in athlete C. C will complete a sprint a death march then tag in athlete D. D will complete a sprint and death march then tag in athlete A. This process will then be repeated 2 more times.
    § The workout will conclude with all 4 members of the team sprinting 120m. Time will be called when the last team member passes through the finish line.
    § Score will be total time. If time cap is exceeded each repetition not completed will add one second to total time. Each length of sprint not completed will count as one repetition. Each 10m death march will count as one rep.

    Sprint-
    § Athletes must get their chest to the ground with both hands behind the line at the halfway point of the sprint. If chest does not reach ground or hands are not behind the line their judge will bring the athlete back to the halfway line. This standard also applies to the final team sprint.

    Death March-
    § Sandbag must remain in the front rack position rested on the shoulders through the duration of the death march.
    § Death March will consist of 5 walking lunge steps and 5 front squats.
    § Back knee must make visible contact with the ground on each lunge step.
    § Hips must fully open and athlete must reach vertical position between each lunge step. Gathering feet between each step is not required.
    § Squats must start with the athlete’s body in a vertical position with knees and hips extended, the athlete must reach a below parallel position with the hip crease below the knee crease.
    § The athlete must lunge across the 10m line and bring both feet together with the sandbag in front rack position before they can drop the sandbag and tag in the next team member. The sandbag must be dropped before the next team member can be tagged in.


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