Archive for August 6, 2012

Tuesday 20120807 Open Workout

Posted: August 6, 2012 by totactfit01 in Uncategorized

How do we follow up getting 1RM on three lifts?  Well, with some fun…


“Hoover Ball!”

Pic courtesy of CrossFit 254

Rules (courtesy of Spartan Fit Volleyball):

Form teams of 4 (extra players rotate in with the serve)

  1. Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out-of-bounds.
  2. Rally scoring; games are played to a total of 10. Games must be won by 2 with a 15 point cap. When time is constrained games are played to 5, won by 2 with a 7 point cap.
  3. The ball is served from behind the free throw line (we’ll set the playing field size when you arrive).
  4. The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
  5. Tip balls caught by another player are allowed as long as it is not deemed an obvious pass.
  6. A ball that hits the out-of-bounds line is a good return.
  7. A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
  8. A ball that hits the net on its way over is a live ball.
  9. Good sportsmanship is required. Points in dispute are played over.

Video courtesy of CrossFit Little Rock 501.  Enjoy the game!  Have Fun!  Laugh!  Live!  CAN!

Cash Out:

3 Max distance backwards toss over head w/
Med ball