Final Affiliate Team Workout from the North Central Affiliate Cup
(it’s complicated, we’ll explain at the workout)
All of the 2008 CrossFit Games Workouts, done as a 4 person team.
21-15-9 reps of:
thrusters, 95 lbs (65 lbs)
5 rounds of:
5 deadlifts, 275 lbs (185 lbs)
Squat Clean to Overhead
30 reps of:
Squat clean to overhead, 155 lbs (100 lbs)
Only one athlete may work at a time. Work sets may be done in any order. Once an athlete starts their work set, they must finish that work set. Each athlete must do 4 work sets.
The work sets are broken down as follows:
1. 21 thrusters
2. 15 thrusters
3. 9 thrusters
4. 21 C2B pullups
5. 15 C2B pullups
6. 9 C2B pullups
7. 5 deadlifts/10 burpees
8. 5 deadlifts/10 burpees
9. 5 deadlifts/10 burpees
10. 5 deadlifts/10 burpees
11. 5 deadlifts/10 burpees
12. 6 squat cleans to overhead
13. 6 squat cleans to overhead
14. 6 squat cleans to overhead
15. 6 squat cleans to overhead
16. 6 squat cleans to overhead
The North Central Regional Qualifier
The Roots affiliate team made a tremendous debut at the Affiliate Cup on Friday, April 30th. The six-member team of Olivia, Molly, Emily, Karl, Lawrence, and Chad combined for a collective 4 years of CrossFit experience. It was noted early on that this was well below the average years of experience of the other teams.
Tracy and Nicole blazed through workouts 1 and 2 on Saturday with Tracy PR’ing her clean & jerk by 15 pounds! Both women scored high in the 1400m time trial run. Workout 3 proved challenging for both women as Tracy struggled with double-unders (but nailed the overhead squats) and Nicole battled the workout as a whole. Nicole made it back for day two and put together a better day 2 performance finishing 6th overall.
Most notable was the incredible support from the Roots community who were present Friday, Saturday, and Sunday at the event. It’s an incredible motivator to have fellow athletes alongside cheering you on, cueing you to move better, and who believe in what you can accomplish. Also thanks Mom and Dad for coming out from Virginia. It was special to have you there.
Thanks to Front Range CrossFit for hosting the event. Congratulations to the Flatirons CrossFit affiliate team who qualified for Games. Yea Boulder!
Keep in mind, the Colorado Open (CrossFit state games) are in September!