CrossFit Issaquah

Event 1 of the STACC consists of two segments- testing speed, power, explosive strength, and change of direction.

Part A) First, athletes will have two attempts to find a Max distance *double* broad jump. Athletes will perform their broad jump, get max 2 seconds to gather, then go right into their next broad jump. Athletes must maintain balance and stand up after their second jump.

Part B) Athletes will have two attempts to find their fastest 5-10-5 shuttle sprint. Starting at a middle mark, athletes will run 5 yards to either the left or right, and touch the 5 yard mark, then sprint back to the opposite 5 yard mark (10 yards), touch the mark, and then sprint back through the original starting point (5 yards). Athletes do not have to touch the starting point mark on their last 5 yard sprint. Scores will be taken with stop watches.

Event 3 of the STACC in house competition will be scored as two parts:

A) Total time it takes to complete the mile run/7 min AMRAP/mile run

B) Total reps completed in the 7 min AMRAP

On the count of 3-2-1 go, athletes will exit the back garage door of CFI to go on their first mile run.

As soon as the athlete returns from their first mile run and crosses the threshold of the garage door, their window for the 7 min AMRAP begins.

For example, if the athlete crosses the threshold at 7:13, they have until 14:13 to complete as many reps as possible of the barbell complex and mixed carry walks. At 14:13, the athlete can no longer touch the barbell or kettlebells and must start on their 2nd 1 mile run.

Mixed carry walks= 1 kb in the front rack position, and 1 kb at the side in a farmer/suitcase hold. Athletes much switch front rack/farmer hands at 25 ft. Each 25ft length counts as 1 rep.

There is no time cap for this workout.