In-House Team Competition
Date: Saturday, 9/18
Cost: $20 Registration
This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, itโs an opportunity to meet some new people at the gymโฆ because weโll be making the teams for you!
Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. Weโll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a game plan. Creative team names and outfits are HIGHLY recommended, though not required.
As always, weโll close the day out with some beers, ciders, and a barbecue in the parking lot. We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coachesโฆ we will help convince you!
Not sure which division you should sign up for? Use these suggested standards as a guideline.
-Rx Division-
Unassisted Pull ups
Box Jumps 24, 20โ
Wallballs 20/14# to 10โ Target
Thruster 95, 65
-Scaled Division-
Jumping Pull ups
Box Jumps OR Step ups 24, 20โ
Wallballs 14/10# to 10โ target (9′ target for ladies)
Thruster 65, 35
Registration Link can be found HERE
Warm-Up
10|7 Cal Bike*
10 Alternating DB High Pull
10|7 Cal Bike
10 Alternating DB Muscle Snatch
10|7 Cal Bike
10 Alternating DB Burpee Deadlift
*Schwinn Bike = 15|10
Mobility
Shoulder Rolling
Midline
With Single DB
2 Rounds
40s work| 15s Rest
1. Weighted Sit-up and Press
2. Russian Twist
3. Plank Drag
4. Hollow hold, single arm chest press, R
5. Hollow hold, single arm chest press, L
WOD
10 Rounds
10 SA Devilโs Press 50|35
10|7 Calorie Assault Bike*
*Schwinn = 15|10
Level 2- 40|25
Level 1 – 30|15
ADV – 70|50
Extra Work
100 Cals Erg
EMOM 5 Burpees*
*Including the 3-2-1 go