STRATEGY: Athletes should be able to complete 25 Toes to Bar in under 1:30, 50 Double Unders in under 1:00, and 15 Snatches in under 1:30.
SCALING: Athletes should choose a number of Toes to Bar they can complete in a maximum of 5 quick sets and under 1:30. Athletes should cap Double Unders at 1:00. Athletes should choose a barbell weight they can cycle for 5 Snatches.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish under 20 Minutes. (Athletes need to choose the correct number of Toes to Bar to finish under 20:00)
CrossFit Bangor is proud to announce the advancement of three of its athletes to the CrossFit Quarterfinals. Nicole Miles, Melinda Metten, and Joshua Brewer move on after their exceptional performances in the worldwide CrossFit Open.
The Open is a very special event for many members of the CrossFit Bangor Community. It is a time to showcase the hard work of the previous year and put it
to the test against the global fitness community.
Nicole Miles is the general manager and a coach at CrossFit Bangor. She has been a member of the gym for six years. Nicole’s background is very unique. She did not grow up playing sports and never considered herself to be athletic. She eventually found her way into a standard gym. That’s where she met Melinda Metten, owner of CrossFit Bangor, and got roped into CrossFit. Six years later, she is within the top 10% of athletes in the CrossFit Open. Though Nicole has placed highly in past Opens, this is her first year advancing to the Quarterfinals.
Melinda Metten has been competing in CrossFit for about ten years. She has been a top female finisher in every CrossFit Open since she began. Melinda founded CrossFit Bangor in 2011 and has grown the gym and community ever since. Melinda is also a boom operator with the Air National Guard. Her performance in the Open this year places her in the top 40 service-women in the world which is an incredible achievement. Both Nicole and Melinda are in the top 5% of women in the world for their age group and in the top 10% in the world.
Joshua Brewer, another part time coach, is also moving on to the Quarterfinals. Josh found CrossFit Bangor six years ago when he needed a change in his gym routine. When he first started CrossFit, he was nervous to even kick up on the wall. Now it’s not uncommon to see him walking on his hands at the gym. Josh sits in the top 10% of his age group and the top 10% in the world. This is Josh’s first advancement to the Quarterfinals after only his second time officially competing in the Open.
It’s important to recognize the hard work and dedication of these three exceptional athletes in their sport, but also their commitment to the community. Nicole,
Melinda, and Josh are all full-time working adults with families and other obligations. However, they make time to not only develop their own fitness, but also to coach others to help them reach their goals.
The Quarterfinals will take place online from March 24th-April 24th. If successful in the Quarterfinals, athletes will move on to the Semifinals in May and June. The highest level, the NOBULL CrossFit Games, takes place in Madison, Wisconsin in August.
STRATEGY: Athletes should maintain a consistent pace on the Rower making sure not to come out too fast on the first 2-3 Rows. Athletes should move at a controlled pace on the Lateral Burpees Over Rower; gradually speeding up each round as the reps decrease.
SCALING: Athletes shouldn’t spend more than 2:15 on the Rower. If needed, athletes can Burpee in place.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-30 Minutes.
WORKOUT VARIATIONS
PARTNER VERSION:
[Team of 2]
For Time:
8,000 Meter Row
300 Burpees
-Partition However
-One Partner must always be working (someone is always doing burpees or rowing)
STIMULUS: “CLUB SANDWICH” is an Interval Threshold workout.
STRATEGY: Athletes should be able to complete 6 Double Dumbbell Front Squats and 6 Box Jumps in under 0:30.
SCALING: Athletes should choose Dumbbells they can maintain unbroken sets of Front Squats and perform Devil’s Presses safely for an unbroken set of 10 when fresh. Today is not a great day to learn Rope Climbs. Athletes should choose a Rope Climb substitution that works on the strength needed to do a Rope Climb (strict pull-ups or strict knees to chest)
SCORING: Athletes’ score will be their Sum Total Reps of Devil’s Press Reps + Bike Calories + Rope Climb Reps. Athletes should aim to complete 3-7 Reps of Devil’s Presses each minute. Athletes should aim to complete 1-3 Rope Climbs each minute.
MODIFICATIONS
DOUBLE DUMBBELL FRONT SQUATS
-Reduce Reps
-Reduce Load
-Goblet Squats
-12 Air Squats
DOUBLE DUMBBELL DEVIL’S PRESS
-Reduce Load
-Single Dumbbell
-Kettlebell Swings
-Russian Kettlebell Swings
-Burpees
BIKE CALORIES
-Max Calorie on Any Machine
BOX JUMPS
-Reduce Reps
-Reduce Height
-Box Step Ups
-Squat Jumps
-Double Dumbbell Reverse Lunges
ROPE CLIMBS
-Half Rope Climb
-Alternating 1 Strict Pull-up + 1 Strict Knees to Chest)
STIMULUS: “FEEL THE RHYTHM” is a Threshold workout.
STRATEGY: Athletes should be able to maintain a pace on the Rower of 800 cal/hr or faster. Athletes should be able to complete all sets of Push Jerks in no more than 3 sets.
SCALING: If it’s a challenge for athletes to hold 800 cal/hr or faster on the Rower, they should scale the calories to 21-15-9-6. Athletes should choose a barbell weight they can Push Jerk for 15 reps unbroken when fresh. During the workout, athletes should take no more than 2 breaks per set of Push Jerks.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 8-15 Minutes.
STRATEGY: Athletes should be able to complete a 400 Meter Run in 2:00, 30 Box Jumps in under 2:00 and 30 Wall Balls in under 2:00. Athletes should Run at a pace that allows them to start Box Jumps immediately.
SCALING: Athletes should choose a distance they can run in 2:00 or faster during the workout. Athletes should choose a Med Ball weight they can complete 30 Wall Balls in 4 sets maximum.
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 25-30 Minutes.
STIMULUS: “JACKPOT” is a Grindy Threshold workout.
STRATEGY: Athletes should be able to complete 42 Calories in under 3:30, 21 Hand Release Push-ups in under 1:30, 30 Calories in under 2:30, 15 Strict Ring Dips in under 1:00, 18 Calories in under 1:30, and HSPU in under 1:00.
SCALING: Athletes need to be able to hold a 800 cal/hr pace or faster to do prescribed Bike Calories and finish under the time cap. If needed, athletes can scale Bike Erg Calories to 30-21-12.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 25-30 Minutes.
STRATEGY: Athletes should be able to complete 30 Russian Kettlebell Swings unbroken in 1:00, 20 Kettlebell Goblet Squats unbroken in 1:00, and 1,000 Meter Run in under 6:00.
SCALING: Athletes should choose a Kettlebell weight they can complete all reps unbroken during the workout. Athletes should choose a Run distance they can complete in under 6:00.
SCORING: Athletes’ score will be the Time it takes to complete the workout.
MODIFICATIONS
RUSSIAN KETTLEBELL SWINGS
-Reduce Reps
-Reduce Load
-40 Bodyweight Glute Bridges
-12 Burpees
KETTLEBELL GOBLET SQUATS
-Reduce Reps
-Reduce Load
-Air Squats
-Jump Squats
1,000 METER RUN
-1,250m Row
-1,000m Ski
-2,500m Bike
-750m Air Run
AFTER CLASS
3 Rounds for Reps
AMRAP 4:
200 Meter Single Kettlebell Farmer’s Carry (suitcase carry)
