Crossfit Challenge

WV Crossfit Challenge

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Watch the WV Games CrossFit Competition and see what all the fuss is about. CrossFit athletes from around West Virginia will gather to compete in an event of endurance, strength and pure guts.

Date: August 16

Event Time: Registration will begin at 8:00 am

Format: Two Person Team Event

Event Cost: $50 per team

Divisions: Male/Female Rx
Male/Male Rx
Female/Female Rx
Male/Female Scaled
Male/Male Scaled
Female/Female Scaled

Rx: Rx means you can do almost every “girl” workout Rx. In some cases, weights and movement requirements will be more challenging than the “girl” workouts.

Scaled: Novice is for athletes new to CrossFit competitions. Expect weights and movements that are still challenging, but not as challenging as our Rx division.

Prizes: A prize basket will be awarded to the winning team of each division.

Click HERE to register:
http://clients.mindbodyonline.com/ws.asp?studioid=23766&stype=-103&sView=day&sDate=8/11/2014

Special Note:  This event is open to anyone who would like to try

For More Information Contact: Carla carla@crossfitcharliewest.com

Workouts

Workout 1

2RM Overhead Squat

9 minutes:
2rm Overhead Squat
*50 Burpee Buy-In*

Rules: Teams will get 9 minutes to complete a 50 Burpee buy-in and establish a 2rm OHS for each team member. Before attempting any OHS reps, teams must complete 50 burpees. PARTNER A WILL COMPLETE 25 BURPEES FIRST AND THEN PARTNER B WILL COMPLETE 25 BURPEES. Each team will have two bars and two judges. Only one partner may work at a time for the OHS. The bar will be pulled from the ground for the OHS.

Burpees: Will be performed with a hand release over a bar. The athlete must touch their chest to the ground, visibly lift hands from the ground, then jump over the bar for a rep to count. On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar. No ‘divebombing’ over the bar! The feet MUST touch the floor before the hands when jumping over the bar! 
Scaled: Will be performed with a hand release only. At the bottom position, the athlete must touch chest to the ground, visibly lift hands from the ground. At the top position, both feet must come off the ground at the same time.

Overhead Squats: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Scoring: Total Weight

Workout 2

Chipper

For time: (8 min cap)
30 Deadlifts (225/155 Rx) (185/125 Scaled)
40 Pistols (Goblet Squats 24/16 Scaled)
50 Cleans (185/125) (135/85)
60 Double Unders

Rules: Each team with have 8 minutes to complete the workout and will receive a (1) second penalty for each rep not completed within the time cap. The work load can be divided any way between the partners but each partner must complete at least one rep of the movement. For example, partner A can complete 39 pistols and partner B can complete 1 pistol.

Deadlifts: Must be pulled from the ground each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar. NO BOUNCING!

Pistols: Athletes must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. 
Scaled teams will perform a goblet squat. The hip crease must pass below the knee with the hips and knees fully extended at the top of the movement.

Cleans: The bar must touch the floor each rep and finish at the shoulders with the hips and knees full extended and the elbows in front of the bar. Squat cleans, power cleans, deadlifts into hang cleans, are all acceptable.

Double Unders: This is a standard double under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Workout 3

Thruster EMOM

AMRAP 7
Thrusters (135/95) (95/65)
EMOM: 4 Box Jumps (30/24) (24/20) 4 KB Snatch (53/35) (35/26)

Rules: At the top of each minute, teams must complete 4 box jumps and 4 KB Snatches. The two movements may be performed simultaneously with only one person working on each movement. With the remaining time of each minute, teams will complete as many thrusters as possible. Each team will receive two bars.

Box Jumps: Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box. Athletes may rebound or step down. NO STEP UPS!

KB Snatch: The KB must touch the ground each rep and finish overhead with the hips, knees, and elbow fully extended.

Thrusters: Athletes must pass through a full squat then press the bar overhead with the hips, knees, and elbows fully extended.

Scoring: Total Thruster Reps

Workout 4

Tug of War

Athletes will finish the day with an old-fashioned Tug of War competition between the boxes. Which box will win bragging rights?

Rules:
Gloves can be worn.
No spikes can be worn.

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