2019 Friday Night Lights #FNL2019

 

 

Friday Night Lights is CrossFit Wild South’s Annual in-house Community CrossFit Event that has individuals and teams using their fitness to compete against each other in various physical, mental and lifestyle challenges to accumulate points to win prizes.

This year, competing as individuals, points are accumulated in the period prior (fortnight) to each Friday Night Workout Event, by completing various physical, mental and lifestyle challenges.

This year though, there is a catch;

 

FRIDAY NIGHT WORKOUT TEAMS ARE SELECTED AT RANDOM ON THE NIGHT.

At each of the 3 separate Friday Night events (19.1, 19.2 and 19.3) the teams are randomly selected from the registered participants and will throw down for more points and glory.

Individual points from the period prior to the Friday Night Workout Events are added to the Team points on each of the Friday Night Workout Events to give an overall winner

AT EACH EVENT.

That’s right, 3 separate events within the whole Friday Night Lights Event.

***NOTES***

  • Individuals register for any or all of the FNL events, 19.1, 19.2, 19.3. If you are not available for an event, don’t register for it.
  • The Coaches will be putting the teams together for FNL 2019 – randomly selected on the night from all registered participants for that event.
  • Teams for the workouts will consist of 4 athletes.
  • ONE Rx athlete will be announced per team to compete in each of the Friday Workout Events and will be named the team Captain for the night.
  • Workouts will be announced at 8 pm the Wednesday prior to each FNL EVENT.
  • Entry fee is $10 per person per event.
  • Think of each fortnight as a separate event, you enter, you play the game, you win or lose…move on to the next period with a clean slate…

 

Bonus Points

Every year these make a significant contribution to the overall leaderboard, don’t underestimate how important the bonus points and challenges are to your team on the night.

  • Points can be accumulated throughout the period (fortnight) prior to each Event for, 
    • 5 points per class for up to 4 WOD classes attended
    • 5 points for attending a Yoga class
    • 5 points for an active recovery session with a Crew mate (walk, run, swim etc)

*Bonus points may change depending on the Event

This is a great way to support each other, get involved in the community and keep your motivation up over the next wee while and get into it!

 

Event Challenges

During the fortnight prior to each Event, there will be specific challenges for you to complete together (randomly selected) or as individuals. They will be worth points and will play a major role in deciding each of the Event (19.1, 19.2, 19.3)  winners.

———–

Registrations for 19.1 are CLOSED

  • To be eligible for the individual points challenges to contribute to the teams on the Event night, you need to be registered by 7:30 am Saturday 22nd June. If you register after this time, but before the Wednesday deadline, you just have less opportunity to secure points – and they all matter.
  • Registrations for the 19.1 WOD event CLOSE at 8 pm Wednesday 3rd July (just before the 19.1 WOD is announced). Entries after this time will not be accepted.
  • The theme (dress up) is Kiwiana, basically anything that is as Kiwi as bro.

 

19.1 scoresheet – Download it and keep track of your points.


 

FNL 19.1 Challenges

 

There are 2 challenges for 19.1,

Challenge 1

MAX WOBBLE BOARD HOLD

 

***You get 3 attempts and all 3 are recorded.

***All attempts must be consecutive with no rest – fall off, get back on again.

***NO practice attempts, put the board on the ground and 3…2…1…GO

***Attempts must NOT be during scheduled class times.

(This means that if you are in a 530 class, don’t attempt it after class – before class is more suitable)

***Record the times for all 3 attempts in SECONDS ONLY – no words

***Scores need to be entered by 8 pm Wednesday 3rd July

Watch the video HERE to see how it is to be done.

 

 

Challenge 2

WOBBLE BOARD JOUST TOURNAMENT

***Quickfire knock out style tournament.

(…not physically knocked out…)

***Win your best of 3 bouts to progress on to the next round

***NO practice games, get on the board and 3…2…1…GO

***Tournament starts 5:30 pm Friday, July 5th

***The winner will get more points than the not winners, but everyone gets points

Watch the video HERE to see how it is to be done.


 

FNL 19.1 Friday Night Workout will be announced Wednesday 3rd July between 8 pm and 9 pm via the Facebook Crew page – then via email.

 

FNL 19.1 WOD is … Relay, Really?

 

 

Check out the video to understand the flow of the workout

 

 

Check out the Brief Movement Standards

Some athletes may require further scaling than what is shown in the video, relax, we got you covered and you will be sorted on the night to what is appropriate and safe for you.

A more detailed written version of the Movement Standards will be available soon

 

 

***NOTES***

OVERALL points and placings can be seen on the “Leaderboard 2019” tab.

 

 

REGISTER for 19.2 HERE 
  • To be eligible for the individual points challenges to contribute to the teams on the Event night, you need to be registered by 7:30 am Saturday 6th July. If you register after this time, but before the Wednesday deadline, you just have less opportunity to secure points – and they all matter.
  • Registrations for the 19.2 WOD event CLOSE at 8 pm Wednesday 17th July (just before the 19.2 WOD is announced). Entries after this time will not be accepted.
  • The theme (dress up) is Disco, basically anything that is groovy that your bad self feels the funk in.

 

19.2 scoresheet – Download it and keep track of your points.


 

Points can be accumulated throughout the period from 7:30am Saturday 6th July to Wednesday 17th July at 8pm

  • 5 points per class for up to 4 WOD classes attended
  • 5 points for attending a Yoga/mobility class – NOTE the 19.2 challenge
  • 5 points for an active recovery session with a Crew mate (walk, run, swim etc)
  • 10 points for rocking up to the 19.2 event is your funkiest disco get-ups.
  • 25 points for the 19.2 Challenge – build a thruster mobility plan.

 

These scoresheets are to be left at the box on the clipboard by the check-in computer

 

FNL 19.2 Challenge

Create a personal Mobility Plan for thrusters

 

The FNL 19.2 Challenge is to create a 10 to 15-minute mobility plan specific to your own needs with the outcome being to be to improve your own Thruster efficiency.

Coach Ruth has been working with Carmen and they have 2 mobility classes planned and will take the place of the YOGA sessions on Sunday 14th and Wednesday 17th July (these sessions will still count for your “YOGA/MOBILITY” points for 19.2).

These sessions are also specific to the thruster so, along with your own research (this can include talking with your Primary Coach), you will be able to get along to them and learn more moves to help you put your plan together.

Plans are to be written on the back of this 19.2 scorecard.

 

FNL 19.2 Friday Night Workout will be announced Wednesday 17th July between 8 pm and 9 pm via the Facebook Crew page – then via email.

 

FNL 19.2 WOD is … Thrusters? You Trippin’?

Check out the video to understand the flow of the workout

 

 

4 x 3-minute AMRAPS
Each team member has 3 minutes to complete

100 Double Unders (200 single unders – Scaled)
Max Load shifted Thrusters

One team member working at a time, the score is total load moved as a team

  • All team members will start behind the rig.
  • Athlete 1 has 3 minutes to complete 100 double unders OR 200 single unders and as much load shifted by thrusters.
  • At the sound of 3…2…1…GO!!!
  • Athlete one moves forward and begins their skipping, either 100 double unders or 200 single unders.
  • Once the skipping is complete, athlete 1 moves to the barbell and uses the remaining time of the 3 minutes to (this can be pre-loaded for athlete 1 prior to the workout starting) thruster for max load shifted.
  • The athlete’s score will be the total number of reps completed multiplied by the weight on the bar.
  • The clock will sound at the completion of 3 minutes and the next 3-minute AMRAP will start IMMEDIATELY.
  • Athlete 1 MUST tag Athlete 2 before they can start their 3 minutes of work.
  • If athlete 2 wishes to use a different weight to Athlete 1, they must make the change themselves during their 3-minute AMRAP.
  • This process is repeated for athlete 3 and 4.
  • The team score to determine the winner for 19.2 will be the TEAM with the most weight shifted.

***NOTES***

OVERALL points and placings can be seen on the “Leaderboard 2019” tab.

 

 

REGISTER for 19.3 HERE 
  • To be eligible for the individual points challenges to contribute to the teams on the Event night, you need to be registered by 7:30 am Saturday 20th July. If you register after this time, but before the Wednesday deadline, you just have less opportunity to secure points – and they all matter.
  • Registrations for the 19.3 WOD event CLOSE at 8 pm Wednesday 30th July (just before the 19.3 WOD is announced). Entries after this time will not be accepted.
  • The theme (dress up) is whatever you want – dust off your best dress-up outfit bro.

This event is not only the end of FNL2019, but Stacy wants to celebrate his birthday with you all afterwards so there will be live music and a few shenanigans. Bring something to eat and drink and we will make a night of it.

 

 

19.3 scoresheet – Download it and keep track of your points.

Points can be accumulated throughout the period from 7:30am Saturday 20th July to Wednesday 31st July at 8pm

  • 5 points per class for up to 4 WOD classes attended
  • 5 points for attending a Yoga/mobility class – NOTE the 19.2 challenge
  • 5 points for an active recovery session with a Crew mate (walk, run, swim etc)
  • 10 points for rocking up to the 19.2 event is your funkiest disco get-ups.
  • 10 points for the 19.3 Challenge – bring something to eat.
  • Double Points if you provide the recipe

 

These scoresheets are to be left at the box on the clipboard by the check-in computer

 

FNL 19.3 WOD is … “Synchro Party”

Check out the video to understand the flow of the workout

 

Download the brief to understand the flow of the workout 


 

FOR TIME

2 team members working at a time, swap as needed

Each team has a 20kg and 12.5kg dumbbell

100m Synchro Dumbbell overhead lunge

100 Synchro Dumbbell box step-ups (20inch)

100 synchro Dumbbell Hang snatch

THEN with all 4 team members

50 synchro burpees

 

WORKOUT FLOW

Each team has 2 dumbbells, one 20kg and one 12.5kg – any athlete can use any dumbbell during the workout.

All 4 Team members start behind the Start/finish line.

After the count of 3…2…1…GO!!!

Team Member 1 and 2 move to the dumbbells and grab one each then begins their 100m overhead walking lunge in synchrony.

Athlete 1 and/or 2 can swap with athlete 3 and /or 4 at any stage during the workout but ONLY 2 athletes are to be working at once.

Once the team has completed the 100m Synchronised Dumbbell Overhead walking lunges they can move to the 100 synchronised Dumbbell box step-ups before finishing the synchronised part of the workout with 100 Synchronised Dumbbell Hang Snatches.

Once the 100 Synchronised Dumbbell Hang Snatches are completed, ALL 4 athletes must complete 50 Synchronised burpees before finishing the workout behind the start/finish line

NOTES

Any athlete can use any dumbbell during the workout.

Athletes can swap as often as they like during the workout.

Read the movement standards for scaling options.

 

MOVEMENT STANDARDS

 

Synchronised Dumbbell overhead walking lunge

This is a standard overhead walking lunge. While holding the dumbbell at full extension overhead (directly above the midline with the elbow locked out) the athlete must make contact with the ground with the trailing knee before clearly standing to full extension (knees, hips, shoulder, elbow inline).

For the synchronised part of this, both athletes must achieve the above movement standard at the same time. Both athletes trailing knees must be on the ground at the same time, as do both athletes need to be clearly at full extension at the same time.

SCALING – Teen athletes will be allowed to lunge with the dumbbell in the goblet OR front rack position.

 

Synchronised Dumbbell Box step-ups

This is a standard dumbbell box step up.

The athlete can use any position to hold the dumbbell, farmers carry, front rack, back rack, goblet, overhead are acceptable positions. The dumbbell cannot be rested on the knee or leg during the rep.

For the synchronised part of this, both athletes must be clearly at full extension (knees, hips, shoulders in line) at the same time.

 

Synchronised Dumbbell Hang Snatch

This is a standard dumbbell hang snatch.

With the dumbbell starting on the ground, the athlete must stand to full extension before returning to the hang position to start the rep, subsequent reps only need to return to the hang.

Any form of dumbbell hang snatch is permitted, hang muscle snatch, hang power snatch or hang squat snatch.

Athletes must clearly be at extension (knees, hips, shoulder and elbow locked out overhead) to complete the rep.

For the synchronised part of this, both athletes must clearly be at extension at the same time for the rep to count.

SCALINGTeen athletes may hang clean and press/jerk instead of hang snatching.

 

Synchronised Burpees

This is a standard burpee, all 4 athletes must start the rep with their chests on the ground at the same time. All athletes must still achieve full extension to complete the rep, but it does not need to be synchronised for the rep to count.

***NOTES***

OVERALL points and placings can be seen on the “Leaderboard 2019” tab.

 

Leaderboard 2019

FNL TEXT ONLY

 

 

Bonus Points

Every year these make a significant contribution to the overall leaderboard, don’t underestimate how important the bonus points and challenges are to your team on the night.

  • Points can be accumulated throughout the period (fortnight) prior to each Event for, 
    • 5 points per class for up to 4 WOD classes attended
    • 5 points for attending a Yoga class
    • 5 points for an active recovery session with a Crew mate (walk, run, swim etc)

*Bonus points may change depending on the Event

This is a great way to support each other, get involved in the community and keep your motivation up over the next wee while and get into it!

 

Event Challenges

During the fortnight prior to each Event, there will be specific challenges for your team to complete together or as individuals. They will be worth points and have played a major role in deciding the overall winners.

 

 
 
 
Friday Night Lights 2019