Asbury Two Step
11:00 Min Clock
Score A:
4 Rounds For Time
50 Wall Ball 20/14
25 DB Step Ups 50/35 to a 20″ box
Score B:
Max Calories on Rower
*Athletes can switch movements at any point. One person will always be resting.
Scaling:
Elite/RX: As shown above
Masters: 40 Wall Ball 20/14, 20 DB Step Ups 40/25 to 20″
Intermediate: 30 Wall Ball 14/10, 20 DB Step Ups 35/20 to 20″
Flow:
At the start, one teammate will go to the rower and one teammate will start on the wall ball reps. The teammates can switch at any point on the row or the 4 rounds for time. Once 50 total wall balls are completed, the teammate will move to the db step ups and start those. Again, the teammates can switch at any point to help complete the reps. They will continue in this fashion until 4 rounds of the couplet is completed or they reach the time cap. The rower will continue to be used for the entire 11 minutes, even after the 4 rounds for time are completed. The score for that portion will be total calories rowed. If the 4 rounds are finished early, all 3 athletes can move to the rower and switch out at any point.
Standards:
All standards are consistent with the crossfit open. The rower can have the foot straps and damper adjusted as needed. The wall ball is a standard wall ball with the hip crease dropping below the top of the knee at the bottom of the rep and the ball hitting above the required line at the top. The db step up will be completed with two dumbbells. The athlete must alternate legs. At the top the athlete must be standing tall with hips and knees extended and both feet on the box.
Elite/RX: As shown above
Masters: 40 Wall Ball 20/14, 20 DB Step Ups 40/25 to 20″
Intermediate: 30 Wall Ball 14/10, 20 DB Step Ups 35/20 to 20″
Flow:
At the start, one teammate will go to the rower and one teammate will start on the wall ball reps. The teammates can switch at any point on the row or the 4 rounds for time. Once 50 total wall balls are completed, the teammate will move to the db step ups and start those. Again, the teammates can switch at any point to help complete the reps. They will continue in this fashion until 4 rounds of the couplet is completed or they reach the time cap. The rower will continue to be used for the entire 11 minutes, even after the 4 rounds for time are completed. The score for that portion will be total calories rowed. If the 4 rounds are finished early, all 3 athletes can move to the rower and switch out at any point.
Standards:
All standards are consistent with the crossfit open. The rower can have the foot straps and damper adjusted as needed. The wall ball is a standard wall ball with the hip crease dropping below the top of the knee at the bottom of the rep and the ball hitting above the required line at the top. The db step up will be completed with two dumbbells. The athlete must alternate legs. At the top the athlete must be standing tall with hips and knees extended and both feet on the box.
SEE YOU IN ASBURY PARK AUG 17th & 18th!!
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