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Superhero Sunday Workouts Announced!

Posted on by Alycia

Superhero Sunday is almost here! Below is all of the info that you’ll need to know.

What is it?  Superhero Sunday is our first annual in-house competition. You will complete 3 workouts throughout the event. In addition to competing against the clock and against yourself, you will also be in the running to win “Best” in your gender and level category.

When is it?  Sunday, August 26th, 10am. The workout portion of the day will take 2-3 hours, depending on how many people register. More specific timeline will be explained as the event gets closer. Stick around for a post-workout BBQ!

Winner categories are as follows:

Best Female and Best Male, BEGINNER

Best Female and Best Male, INTERMEDIATE

Best Female and Best Male, ADVANCED

How do I register? Write your name on the Sign Up sheets at the gym, hanging on the whiteboards.  Please be sure to put yourself in the category that best fits your abilities. You should be able to safely move the weight with good form, and you should challenge yourself.  If you are undecided about which category you fit into, please notify Alycia or Justin for suggestions.If you put yourself into a category that we do not think will challenge your abilities, or conversely, is too challenging for you, we will contact you to choose a different category.

I can’t compete, but I’d like to help out. We need judges! If you cannot compete due to an injury, but want to be present and help, please contact Alycia ASAP. We need 1 judge per athlete, and we will run heats of about 8-10 athletes, so the more help,the better!

I’m afraid to compete. I don’t think I can do it. Yes, yes you can.

The workouts:

Workout #1:

In 5 minutes…
Row 750m
AMRAP Push Press

Row 750 meters, then complete as many push presses as possible with a barbell. The barbell will be on the ground (not in the rack) to start.

Push press standard: Full lockout of arms overhead with ears visible in front of the biceps (hands over shoulder blades). The knees only bend once, to start the movement. The legs stay straight for the rest of the movement.

Score = Push Press reps

Advanced weights: 135 (male) / 95 (female)
Intermediate weights: 95 / 65
Beginner weights: 65 / 45

Workout #2:

20 KB Swings
15 Wallballs
10 Burpees

Advanced:        4 Rounds  KB weight: 55 / 35
Intermediate:  4 Rounds  KB weight: 45 / 25
Beginner:           3 Rounds  KB weight: 35 / 20

Score = Time taken to complete all work

KB swing standard: Kettlebell must swing overhead (above eye level) each time.

Wallball standards: Full depth squat a the bottom, ball hits the target every time, catch the ball at the chest.

Burpee standards: Chest hits the ground at the bottom, body is upright at the top, both feet leave the ground and the clap is overhead.

Workout #3:

In 6 minutes…
establish a 1 Rep Max Clean

Score: weight

Clean standard: Weight starts from the ground and is caught at any point of a squat. The weight can be caught high (‘power clean’) or low (‘clean’). The athlete must stand up straight with the weight at shoulder height.

 

All of these exercises are ones that we practice often at CrossFit Aspire, and that will definitely come up in class before this event.

Looking to fix your clean technique? Join us on Thursday nights at 7:30 for Olympic Lifting class. Spend over an hour each week working on drills and lifts to improve your clean, jerk and snatch.$20/month.

Want to practice the movements? Open gym is Sundays, 10am-12pm. Come in for up to 2 hours to work on any of the movements listed above.

NOTE: Because the movements are simple, your job is to choose a weight level that is challenging, and push yourself as hard as you can. You know these movements. Now is your chance to show what you can do with them.

Sign up ASAP, please!

 

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