In-House Team Throwdown- Saturday, June 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. There has been some demand for some masters teams, so we’re going to give that a try this year as well, as long as there are enough sign ups. 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#
Warm Up
Partner Up!
P1- 15/12 Cal Row
P2- PVC Pass Throughs
Switch
P1- 15/12 Cal Row
P2- PVC Overhead Squats
Switch
Strength
Every 90s for 7 sets
3 Box Squats
WOD
75/65 Calorie Row
50 Overhead Squats(95,65)
10 Rope Climbs
Level 3- 7 Rope Climbs
Level 2- (75,45), 5 Rope Climbs
Level 1- 60/50 Calorie Row, (55,35), 30 Overhead Squats, 10 Pull to stands
ADV – 15 Rope Climbs
Extra Work
For 18 Minutes
1.1 Squat Snatch@85-90%
2. 50ft Handstand Walk
3. Rest
Endurance Class – 6:30AM (Green) or 4:45pm (Orange)
Every 5 Minutes for 30 Minutes
400m Run
15 Burpees over the Rower
X Calorie Row
L4- 20 Calorie Row
L3- 15 Calorie Row
L2- 300m Run/12 Burpee Step Up & Over Rower/12 Calorie Row
L1- 200m Run/10 Burpee Step Up & Over Rower/10 Calorie Row