CrossFit Evergreen – CrossFit
HeCoStixFun (AMRAP – Reps)
With a 45 minute time cap, and every 5 minutes a 100m run/50m walk do:
– run/walk 100m/50m
– then begin throwing the stick to your partner (8′ minimum distance)
– every 5 minutes run/walk 100m/50m
SCORING:
– 1 point for good catch tossed like a Frisbee
– 2 points when tossed over or underhand like a ball
– add 1 point to the score for every 4′ past 8′
– 1 point for a slow spinning throw and catch
– 2 points for a faster spinning throw and catch
EX: a slow Frisbee throw and catch = 2 points at 8′
EX: a fast ball throw and catch = 4 points at 8′
PENALTIES:
– a missed catch – 2 air squats
– wrong color catch – 2 push ups
– This is a hand and eye coordination and reaction speed drill.
– thrower calls the color to catch
– hold the center core to reduce spin or make catching easier (1 point for successful catch)
– hold at the grip end to create faster rotation and increase difficulty (2 points for successful catch)
– the higher the throw the slower the rotation (supposedly)
– throw it in one of two ways: sideways (like a Frisbee – 1 point if caught) or overhand (like a ball – 2 points if caught)
– for every 4 feet past 8′ add another point for a successful catch