Layer Up

Mar 11th, 2020

Category: CrossFit

Layer Up

Hansol

In-House Throwdown: Saturday, May 2nd!
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. 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-
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Thruster 95, 65

-Scaled Division-
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target (9′ target for ladies)
Thruster 65, 35

CLICK HERE TO SIGN UP!  We hope to see everyone there!

Warm-up
Dynamic Warm Up

Strength
Squat Clean
E2MOM14
3 Repetitions
1. 70%
2. 75%
3. 75%
4. 80%
5. 80%
6. 85%
7. 90%

WOD
For Time:
5 Clean and Jerks 135|95
15 Wall balls
10 Clean and Jerks
25 Wall balls
15 Clean and Jerks
35 Wall balls

Level 2- 115|75
Level 1- 95|45
ADV – 155|105; 30|20lb wb

Extra Work
3 sets
15|12 Cal Ski Fast
15|12 Cal Air Run Recovery
Rest
15|12 Cal Air Run Fast
15|12 Cal Ski Recovery
*Start a new couplet ever 3:30