Double Trouble Team Competition
Saturday, May 31, 2014 In-house partner competition for CrossFit Hermitage athletes EVENT SCHEDULE: 10:45 a.m. - Athlete Briefing for Event 1 11:00 a.m. - Event 1, Heat 1 11:20 a.m. - Event 1, Heat 2 11:40 a.m. - Event 1, Heat 3 12:15 p.m. - Athlete Briefing for Event 2 12:30 p.m. - Event 2, Heat 1 12:55 p.m. - Event 2, Heat 2 1:20 p.m. - Event 2, Heat 3 BREAK UNTIL 2:15 p.m. 2:15 p.m. - Athlete Briefing for Event 3 2:30 p.m. - Event 3, Heat 1 3:00 p.m. - Event 3, Heat 2 3:30 p.m. - Event 3, Heat 3 4:00 p.m. - Event 3, Heat 4 4:45 p.m. - Athlete Briefing for Event 4 5:00 p.m. - Event 4 start time - ONE HEAT ONLY with top 2 men's and top 2 women's teams DETAILS FOR EVENT 1 - "RUNNING SNATCH" Run 1200m then find 1 RM Snatch 12:00 cap Each member of the team will run 1200m (three large laps). Each member of the team will attempt a 1RM Snatch. Each team will be assigned an empty lifting platform with a judge; you must lift ON the platform. Each team must share one barbell. You may start your lift as soon as you finish your run; you do not have to wait for your team member. You may add weight any way you'd like, but you will not be allowed to decrease weight once you attempt the lift. This is NOT "ground to overhead" - this is a Snatch. You may use power snatch, squat snatch, muscle snatch, whatever...as long as the barbell starts with plates on the ground (below the knee if you don't have bumpers) and ends in a locked-out overhead position while never resting on your body. A slight press out at the top will be allowed. It would be wise to wait for your judge's "good rep" signal before dropping the bar. Score = combined Snatch total Tie breaker = average of both members' run times DETAILS FOR EVENT 2 - "UNBROKEN" 15:00 AMRAP 20 Double-KB Thrusters (44/25# each hand) 20 KB Swings (55/35#) 20 Shoulder-to-OH (115/65#) 20 Front Squats (135/85#) 20 Partner Over-the-Box MB Sit-Ups (30/24" box and 20/14# ball) Each athlete completes all 20 reps of each movement listed above (you do not split the reps). Each team will share one barbell, three KBs (of the appropriate weight), one box, and one medicine ball. Only one person may work on a movement at a time. Team members must alternate work/rest so that each partner fully completes movement 1 before progressing to movement 2. (i.e., Partner A completes 20 Thrusters, then Partner B completes 20 Thrusters, then Partner A completes 20 KB Swings, then Partner B completes 20 KB Swing, etc). For the sit-ups, you will face each other with the box between you. Your feet must remain in contact with the box, and you will alternate sit-ups as you throw the medicine ball to each other over the box. The ball may not touch the box; you will each complete 20 sit-ups. If at any time, you do not go “unbroken” for that particular movement, BOTH team members must complete 5 synchronized Burpees prior to finishing the remaining required reps. We recognize the difference in 'pausing' and 'breaking'. You may pause at the top, bottom, or racked position during any of these movements. The Burpee penalty will be assessed if/when you "break" by dropping the implement being used (yes, I said implement). As a TEAM, you may scale the weights as listed below. If you scale, you will automatically be ranked under all RX teams. Men: 44# Double-KB Thrusters -->35# 55# KB Swings --> 44# 115# Shoulder-to-OH --> 95# 135# Front Squat --> 115# Women: 25# Double-KB Thrusters -->20# 35# KB Swings --> 25# 65# Shoulder-to-OH --> 45# 85# Front Squat --> 65# Score = total number of completed reps during the 15:00 AMRAP Tie breaker = clock time at the completion of last sit-up in round one DETAILS FOR EVENT 3 - "OLD SCHOOL" We're keeping this one a surprise, but here's what you need to know beforehand... You MUST wear a mouth guard (nothing fancy...just pick one up at Target, Academy, etc). You may also want to bring an old pair of workout shorts that you don't mind getting dirty. 20:00 time cap. Heat times are posted above. DETAILS FOR EVENT 4 - "JOHN & PONCH" This Event is ONLY for the the top 2 men's teams and the top 2 women's teams based placement/ranking from the first three events. Complete the following list for time: 10 HSPU with Abmat 20 Deadlifts (245/165#) 30 Partner WB (20/14#) 50 Pull-ups (Red band allowed) 100 Sit-Ups 200 DUs 10 Burpees to 25# Plate Each team must complete all reps of one movement before starting the next item on the list. Only one person may work on a movement at a time, but you may allocate the reps as you wish. You must reach full lockout with your feet touching the wall for your HSPU to count. If you lock your elbows as you're falling forward - no rep. Of course, your head must touch the Abmat. These are NOT partner deadlifts. You decide who does how many, just like a normal WOD. Plates must touch the ground and you must come to full lock-out with shoulders behind the bar for each rep. These ARE partner wall ball throws, which means you do a full range-of-motion wall ball throw, then your partner catches the ball and does a full range-of-motion wall ball throw, then you catch the ball, etc. Pull-ups can be any style; allocate as you wish; anyone can use a red band. Sit-ups with or without the Abmat - your call. Shoulders touch the floor and hands touch between the feet for full range of motion. Each of you can use your own rope for DUs, but only one of you can work at a time. Your chest must touch the ground for each Burpee; the Burpee ends with both feet clearly, unmistakably on the 25# plate. You do not have to clap overhead - it's all about the feet. The workout ends when your feet land on the plate for your last Burpee. Score = WOD time |
Men's Teams:
Ebony and Ivory - Homer & Ryan F. Something Awesome - Jim & John Team Ramrod - Shannon & Joe Thruster? I Hardly Know Her - Will & Gregg Two Wild & Crazy Guys - Zack and Jason P. WODaholics Anonymous - Ryan D. & Jeremy Women's Teams: Mighty Kitty - Jennifer P & Nettie Snatchues of Liberty - Manda & Courtney Sparkles and Pep - Lisa & Leigh Ann Sweatin' Soul Sistas - Erica & Tressa The Kettle Belles - Darlene & Chelsea That's SQUAT she said - Lacey & Michelle HEAT ASSIGNMENTS: All teams & judges must be present at all briefings Event 1, Heat 1 (11:00 a.m.) WODaholics Anonymous That's SQUAT she said Two Wild & Crazy Guys The Kettle Belles Event 1, Heat 2 (11:20 a.m.) Thruster? I Hardly Know Her Sweatin' Soul Sistas Something Awesome Sparkles and Pep Event 1, Heat 3 (11:40 a.m.) Ebony and Ivory Mighty Kitty Team Ramrod Snatchues of Liberty Heats for Events 2 & 3 will be determined by score/rank, and will be announced in person ASAP after the previous events. Event 4 will have one heat. |