HOMECOMING
Our annual in-house Homecoming event brings the entire CFUS community together for a full week of fitness and fun. The event is split into two parts: Spirit Week and our Homecoming Competition.
Spirit Week runs Monday through Friday leading up to competition day. Each day features a different theme, and members are encouraged to dress up and show off their CrossFit Union Square spirit.
Our Homecoming Competition is where members put their fitness to the test across multiple workouts. Athletes pair up to compete for a spot on the podium in both Scaled and Rx divisions.
The competition is open to all current and former members. Register to compete here.
Workout 1
3 Complex attempts each, for points
Scaled & Rx
Snatch + OHS + hang snatch + OHS
1. 65/45
2. 75/55
3. 95/65
4. 115/75
5. 135/95
6. 155/105
7. 165/115
8. 175/125
9. 185/135
10. 205/145
Each athlete will have up to 3 attempts at the listed weights.
Time cap: 10-minutes
Workout 2
20-Minute AMRAP
Scaled
Partner 1: 20/16 Calorie Row
Partner 2: 20 Dumbbell box step-overs @ 40/30 lb, 24"/20"
Into:
20 Synchro dumbbell hang-to-overhead
10 Synchro burpee box step or jump-over
Rx
Partner 1: 20/16 Calorie Row
Partner 2: 20 Dumbbell box step-overs @ 50/35 lb, 24"/20"
Into:
20 Synchro dumbbell hang-to-overhead
10 Synchro burpee box jump-over
Partners must switch the row and box step-overs each round.
Time cap: 20-minutes
Workout 3
For time
Scaled
26 Toes-to-bar
14 Thruster @ 75/55
26 Pull-up
14 Clean & jerk
Time cap: 4-minutes
Rest until the 5-minute mark, then:
13 Toes-to-bar
7 Thruster
13 Pull-up
7 Clean & jerk
Total time cap: 9-minutes
Rx
26 Toes-to-Bar
14 Thruster @ 115/75
26 Chest-to-bar pull-up
14 Clean & jerk
Time cap: 4-minutes
Rest until the 5-minute mark, then:
13 Toes-to-Bar
7 Thruster
13 Chest-to-bar pull-up
7 Clean & jerk
Total time cap: 9-minutes
Final
For time
Scaled
4 Wall walk
8 Double kettlebell hang clean & jerk @ 44/26
12 Lateral burpee over the kettlebells
8 Double kettlebell hang cluster
48 Double-under
24' Double kettlebell front rack lunge
Rx
8 Double kettlebell hang clean & jerk @ 53/35
12 Lateral burpee over the kettlebells
8 Double kettlebell hang cluster
48 Double-under
24' Double kettlebell front rack lunge
24' Handstand walk
Time cap: 7-minutes
