NPFL Style showdown @ Adapt

I know they just changed the name for something from the movie Tron (eg. the Grid) but I’m sticking with #NPFL for today’s “races”

www.youtube.com/watch?v=nFsvgbfqW78

Teams of 4 (preferably 2 guys + 2 girls)

Substitutions: If needed athletes can tag their teammates in at any point during the workout.

Scoring

  • 1st place – 2 pts
  • 2nd place – 1 pt
  • DNF – 0 pts

Race 1 – Pistols and Double-unders – 4 min cap
whole team – pistols must be completed before progressing to double-unders – only 1 person working at a time…

  • 20 pistols / 100 double unders (pistols need to be completed by each athlete (girl and guy) before starting double-unders…
  • 16 pistols / 80 double unders
  • 12 pistols / 60 double unders
  • 8 pistols / 40 double unders

——————————

Race 2 – cleans, pull-ups, burpees and snatches – 5 min cap
whole team – only 1 person working at a time…

  • 40 squat cleans @ 40kg/30kg
  • 20 pull-ups
  • 20 lateral bar burpees
  • 30 hang power snatch @ 30kg/20kg

Race 3 – cleans, pull-ups, burpees and snatches – 5 min cap
whole team – only 1 person working at a time…

  • 40 squat cleans @ 40kg/30kg
  • 20 pull-ups
  • 20 lateral bar burpees
  • 30 hang power snatch @ 30kg/20kg

——————————

Race 4 – T2B, wall balls and [over-the-box] box jumps – 7 min cap
whole team (2 guys + 2 girls) – only 1 person working at a time…

  • 70 Toes to bar
  • 50 wall balls
  • 30 [over-the-box] jumps @ 30″/24″ (land on box and step/jump down on other side)

Post smack talk and feedback to comments.

Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • James says:

    Worked out in two sessons today as a fill-in. First time with Johnny P Amanda and Charnel. Took us a while to warm up in the first two races but we backed them up with a win in the third race. Great teamwork by us all.
    Second time in the 0830 session was with Ewey Liv and Tom. My double unders a sucked but the rest of the team totally carried me! Good fun in this one too! Well done to all today, so awesome jumping into the first Adapt Saturday Race.

  • Bec B says:

    James’ post looks lonely!
    Worked out at 8:30 with Ben M (first time!), Steve and Sara – the winners 🙂 We played to our strengths until we got a handicap in the last race and the boys had to do all the T2B and Sara and I had the wall balls – we weren’t too far behind though, surprisingly as wall balls are a weakness of mine.
    Everyone seemed to love the session, it was great to have the old Saturday pumped up vibe back!

    • Steve-o says:

      Awesome working with you guys. I had a blast this morning.

      Post WOD Annie too, grats to Benny M hitting the whiteboard on that. Then some gymnastics fun… as witnessed at the end of the video above haha.

  • >