Test your skills in some healthy competition with your CrossFit friends!
Saturday May 13th @ CrossFit Kenmore
Rx and Scaled Divisions
Teams of 2 will compete in 3 workouts testing their abilities
Prizes to top team in both Rx and Scaled division
REGISTRATION $150 per team. Final day to register with an event shirt is April 23rd.
The first two workouts will be released May 1st! The last workout will be released on competition day!
Standards and rules will be released along with each workout.
Movement list:
Rx: Scaled:
Lunge with DB Lunge (BW and DB)
Deadlift Deadlift
Overhead DB Squat Overhead DB Squat
Double Unders Single Unders
Box jump over (30/24) Step over (24/20)
Burpees Burpees
Power Snatch Power Snatch
Toes to Bar Knee Raises
Devils Press Devils Press
Bar Muscle ups Jumping Pullups
Rope Climb Rope Climb
Workout 1
DumbBell Hell (A & B)
- 12 Minute AMRAP:
30 Devil’s Press (Single DB, Alternating arms)
50’ Synchro Single DB OH Lunge (25’ per arm)
Load: 50/35
—--- Immediately into—---
- 5 Minutes to find 1 Rep Max SA Overhead Squat (both arms)
Flow:
This is a 2 score event.
Both Competitors will complete 50 feet of Single DB Front Rack Lunge together in 25 foot segments, switching arms at the turn around. Both athletes must start each lunge at the same time. Teams will then complete 30 Devil’s press with one competitor working at a time. Teams may split the reps however they want, as long as both competitors contribute to the reps each round competitors must high/low five each time they switch who is working. Once 30 Devil’s press are complete both competitors will complete 50 feet of Single DB Overhead Lunge together in 25 foot segments, switching arms at the turn around. Both athletes must start each lunge at the same time.
Upon the completion of the 12 minutes teams will be given 5 minutes to find a 1 Rep Max Overhead DB Squat. One competitor will make an attempt at a time. Competitor 1 must make an attempt to complete the lift with both arms before competitor 2 can attempt their lift (unless they fail the attempt on the first arm). Must complete the lift on both arms to be a good lift.
Standards:
Synchro FR Lunge- Single DB. Only one head of the DB can touch the shoulder (no resting DB on shoulder) with the hand clearly holding the DB handle (not the head). Athletes must begin each lunge together. Knee must touch the ground on each lunge, if a knee does not touch athletes must return to the start of that lunge. Athletes switch arms after 25’ has been completed. At each turn around the athlete must stand tall together with DB in Front rack position before switching arms or lowering DB.
Devil’s Press- Single DB,alternating arms. The rep begins with the athlete stepping or jumping feet back and lowering the chest to floor with one hand on the DB. Athlete must then step or jump feet forward and lift the DB overhead. Rep is good when the athlete shows support of the DB overhead with locked out arms, legs, and extended hips (standing tall). Alternate arms after each rep.
Synchro OH Lunge- Single DB. Athlete must hold DB overhead with one hand. Athlete may choose to hold the DB handle completely or partially (hand on the DB head is allowed). Athletes must begin each lunge together. Knee must touch the ground on each lunge, if a knee does not touch athletes must return to the start of that lunge. Athletes switch arms after 25’ has been completed. At each turn around the athlete must stand tall together with DB in Front rack position before switching arms or lowering DB.
DB Overhead Squat- Single DB. Athlete choice to get DB overhead (no assistance from equipment or partner). Athlete must hold DB with one hand overhead and has the choice to hold the handle completely or partially (hand on the DB head is allowed). Rep starts with the athlete standing tall, they must then descend into a full squat (hips below knees) and stand back up tall with locked out arms, legs, and extended hips (standing tall) and must control the weight down the floor after completion (no dropping from overhead!!). Athlete can not use free hand to support in any way (can not contact body, ground or DB). Athlete must complete weight on both arms to be good. Score is total combined heaviest weight (I.E. Athlete 1 heaviest is 60#, Athlete 2 heaviest is 45#, score is 105#).
Scaled:
A) 12 Minute AMRAP:
50’ Synchro Lunge (Body weight)
30 Devil’s Press (Single DB, Alternating arms)
50’ Synchro Single DB FR Lunge (25’ per arm)
Load: 35/20
—--- Immediately into—---
B) 5 Minutes to find 1 Rep Max SA Overhead Squat (both arms)
Standards:
Synchro Lunge- Body weight lunges. Both athletes must start the rep at the same time and touch knees to the ground at the same time. If knee does not touch the ground both athletes must return to the start of that rep and complete again. Rep is good when each athlete has touched their knee to the ground and come up out of the lunge. At the end of each 25’ segment athletes must stand tall with legs and hips extended.
Devil’s Press- Single DB, alternating arms. The rep begins with the athlete stepping or jumping feet back and lowering the chest to floor with one hand on the DB. Athlete must then step or jump feet forward and lift the DB overhead. Rep is good when the athlete shows support of the DB overhead with locked out arms, legs, and extended hips (standing tall). Alternate arms after each rep.
Synchro FR Lunge- Single DB. Only one head of the DB can touch the shoulder (no resting DB on shoulder) with the hand clearly holding the DB handle (not the head). Alternatively, Athlete may choose to hold the DB with both hands in front of the chest (one hand on each head).. Athletes must begin each lunge together and touch knees to the ground at the same time. Knee must touch the ground on each lunge, if a knee does not touch athletes must return to the start of that lunge. Athletes switch arms after 25’ has been completed. At each turn around the athletes must stand tall together with DB in Front rack position before switching arms or lowering DB.
DB Overhead Squat- Single DB. Athlete choice to get DB overhead (no assistance from equipment or partner). Athlete must hold DB with one hand overhead and has the choice to hold the handle completely or partially (hand on the DB head is allowed). Rep starts with the athlete standing tall, they must then descend into a full depth (Scaled allowed to be 2” above parallel) and stand back up tall with locked out arms, legs, and extended hips (standing tall) and control the weight down to the floor after completion (no dropping from overhead!!). Athlete can not use free hand for support (can not touch body, ground, or DB). Athlete must complete weight on both arms to be good. Score is total combined heaviest weight (I.E. Athlete 1 heaviest is 60#, Athlete 2 heaviest is 45#, score is 105#)
Workout 2
Eliminator (3:30 min cap for each round)
Every 5 minutes for 15 minutes (3 rounds):
Rx: Scaled:
10 Synchro Burpees 10 Synchro Burpees
50 Double Unders (Comp 1) 75 Single Unders (Comp 1)
10 Power Snatch (Comp 1) 10 Power Snatch (Comp 1)
50 Double Unders (Comp 2) 75 Singles Unders (Comp 2)
10 Power Snatch (Comp 2) 10 Power Snatch (Comp 2)
Load: 95/65 Load: 65/45
Flow: All teams in each division will compete at the same time. Each team will begin by completing 10 synchro burpees (begin rep at same time, both athlete’s chest to ground at same). Once complete, competitor one will complete 50 Double Unders and 10 Power Snatch. Once the 10th power snatch has been completed partners high/low five before competitor 2 starts DU/SU, competitor 2 will complete 50 Double unders and 10 Power Snatch. Both Competitors must then tag (High Five/Low Five, etc) to finish. This is an elimination workout. 4 teams will advance after round 1, then 3 teams will compete in the final round. There is a cap for each round at 3:30. The next round starts immediately following the 5 minute time (every 5 minutes). Rest is determined by how quickly each team finishes the round.
Standards:
Burpees- Each rep starts standing tall. Chest and thighs must touch the ground at the bottom and the rep is completed when the athlete jumps and claps their hands (grazing/touching of hands is fine, as long as they contact each other). Synchro, all members must begin each rep at the same time, for reps to count all athletes on each team must at least be in position to jump (i.e. two members are clapping hands when the third has already jumped their feet in from the plank, this would be a good rep).
Double Unders- Rope must go under the feet twice with each jump.
Single Unders- Rope must go under the feet one with each jump.
Power Snatch- From the ground. Athlete must show support of the bar directly overhead with arms and legs locked out on each rep. Hips must be in line with shoulders and feet (standing tall, no hip hinge).
*For scaled women's Power Snatch must start below the knees, does not need to touch the ground with each rep