Below are the workouts for the 2013 4th Annual Fittest of Elk Grove Event. For more information about the event visit www.FittestOfElkGrove.org

 A video will be released in the next week or so that will discuss the workouts and how you will be judged on each workout.

Individual Workouts

Workout #1 – Burpee & Squat Ladder
 5 minutes to do as many burpees and squats

1 Burpee
1 Squat
2 Burpees
2 Squats
3 Burpees
3 Squats
etc…


Workout #2 – Kettle Bells
5 minutes to do as many rounds.

(3) Kettle Bell Pulls
(6) Russian Kettle Bell Swings
(9) Sit Ups

Kettle Bell Weight
Men 17 & under – 35lbs
Women 17 & under – 26lbs
Men 18-34 – 53lbs
Women 18-34 – 35lbs
Men 35-49 – 53lbs
Women 35-49 – 35lbs
Men 50+ - 35lbs
Women 50+ - 26lbs


Workout #3 – Barbell
8 minutes to do as many reps. Each movement will be scored as a workout (4 different scores)

2 minutes of max floor press’
2 minutes of max deadlifts 
2 minutes of max press’
2 minutes of max lateral jumps over the bar

Weight
Men 17 & under – 45lbs 
Women 17 & under – 35lbs 
Men 18-34 – 95lbs
Women 18-34 – 65lbs
Men 35-49 - 95lbs
Women 35-49 – 65lbs
Men 50+ - 85lbs
Women 50+ - 55lbs


Workout #4 – Floater

1 mile run for time

A floater workout is a workout that can be performed at any time throughout the day. It will open at the start of the event and close once the last workout of the day is complete. It will be the athlete’s responsibility to do this workout in between the other 3 workouts.


Team Workouts

Workout #1 – Burpee & Squat Ladder
10 minutes  to do as many burpees and squats.

Team Member #1   1 Burpee, 1 Squat
Team Member #2   1 Burpee, 1 Squat
Team Member #3   1 Burpee, 1 Squat
Team Member #4   1 Burpee, 1 Squat
Team Member #1   2 Burpees, 2 Squats
Team Member #2   2 Burpees, 2 Squats
Team Member #3   2 Burpees, 2 Squats
Team Member #4   2 Burpees, 2 Squats
Team Member #1   3 Burpees, 3 Squats
Team Member #2   3 Burpees, 3 Squats
Team Member #3   3 Burpees, 3 Squats
Team Member #4   3 Burpees, 3 Squats
etc…

*One team member is working at a time. You must go in the same order each time.

Workout #2 – Kettle Bells
10 minutes to do as many rounds and max single jump rope rotations. Scored as 2 separate workouts 

(3) Kettle Bell Pulls
(6) Russian Kettle Bell Swings
(9) Sit Ups
Max Single Jump Rope Rotations

Kettle Bell Weight
Men – 53lbs
Women – 35lbs

*1 person works at a time. You can not do two rounds back to back; there has to be a new person every round. Rounds do not have to be equal between team members. There is a male kettle bell and a female kettle bell. Kettle bells can not touch the ground, or there will be a 10 burpee penalty per team member. A team member has to do single jump rope rotations  throughout the 10 minutes. 


Workout #3 – Barbell
2 rounds to do as many reps. Each movement will be scored as a workout (4 different scores)

2 minutes of max floor press’
2 minutes of max deadlifts 
2 minutes of max press’
2 minutes of max lateral jumps over the bar

Weight
Men – 95lbs
Women – 65lbs

* Each team member will start with the same  movement and they will rotate through until 2 rounds have been completed. There is no rest in between stations or rounds.


Workout #4 – Floater

1 mile run for time

*Each team member will be timed in a mile run. All 4 team member’s times will be added together for one total score.   

A floater workout is a workout that can be performed at any time throughout the day. It will open at the start of the event and close once the last workout of the day is complete. It will be the athlete’s responsibility to do this workout in between the other 3 workouts.
 
 
We were live this morning with GoodDay Sacramento at CrossFit Roseville for the 1st Annual Fittest of Roseville Event