@@@, GO!

Apr 9th, 2019

Category: CrossFit

@@@, GO!

Shea

In-House Throwdown: Saturday, May 4th! (Registration Deadline: 4/17)
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, it’s an opportunity to meet some new people at the gym… because we’ll 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. We’ll 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, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. There will definitely be corn hole… and maybe the return of the dunk tank?! 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 coaches… we will help convince you!

Not sure which division you should sign up for? Use these suggested standards as a guideline.
Rx Division
Double Unders
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Ground to Overhead 135, 95

Scaled Division
Single Unders
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target
Ground to Overhead 95, 65#

CLICK HERE TO SIGN UP! The deadline to register is 4/17, so grab your spot today! We hope to see everyone there!

Warm-up
2 Rounds
1 Min Work/ :20 Rest & Rotate
Assault Bike
Jump Rope
Back Supported Strict Toes to Bar

Mobility
Calf Rolling and Stretching

Skill
Double Under and Triple Under Practice

WOD
Each for time
At 0:00
100 Double Unders
30 Toes to Bar
30/20 Cal Bike
40 Wallballs
At 10:00
80 Double Unders
20 Toes to Bar
25/15 Cal Bike
30 Wallballs
At 19:00
60 Double Unders
10 Toes to Bar
20/15 Cal Bike
20 wallballs

Level 2- 50-40 30 Double Unders, (-5 cals on bike)
Level 1- singles, (-5 Reps from toes to bar, bike and wallballs on each part.
ADV- (30,20)

*you should have around 2 minutes rest after finishing each portion

Extra Work
4 Rounds
10 Front Rack BB Lunge (155/105)
4/3 Rope Climbs

*ADV – 3/2 Legless, 185/125