2024 CrossFit Green Bay DragonBowl - Presented by: Aurora BayCare Sports Medicine
About This Competition
One day, four person team event with 2 Men/2 Women per team!
A division for everyone! Rx, Intermediate, Scaled, Masters (Total combined age 160+), Masters Scaled (Total combined age 160+)
We will have cash payouts for all divisions based on total entries for each division!
Standards:
Rx - Familiar with all skilled gymnastics, including bar and/or ring muscle ups, handstand pushups, toes to bar, handstand walking, rope climbs. Comfortable with working weights of 135/95lb Snatches, 185/125lb Cleans, 155/105lb Shoulder to Overhead, 275/205lb Deadlift. Other standard movements may include box jumps, GHD Situps, Double Unders etc.
Intermediate/Masters - Familiar with moderately skilled gymnastics, including chest to bar pullups, toes to bar, handstand pushups with an abmat, rope climbs. Comfortable with working weights around 115/85lb Snatches, 165/115lb Cleans, 135/95lb Shoulder to Overhead, 225/155lb Deadlift. Other standard movements may include box jumps, GHD Situps, Double Unders etc.
Scaled/Scaled Masters - Ring Rows, with option to sub out pullups if desired, feet to 90 degrees, rope pulls, handstand pushups off of a box. Comfortable with working weights around 75/55lb snatches, 115/85lb cleans, 95/65lb shoulder to overhead, 185/125lb deadlift. Other standard movements may include box steps, GHD situps to a box, single unders etc.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Iron FOURge | 9 |
| 2 | Rough Sets | 10 |
| 3 | KAKAROT!!! | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | She made us do it again... | 9 |
| 2 | Bucks and Honeys | 10 |
| 3 | CrossFit Fox Valley | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | Don't Stand So Close to Me | 12 |
| 2 | Perfect Strangers | 12 |
| 3 | 90's Babies | 13 |
| 4 | Big Gurls of Mojo | 23 |
| 5 | 2 Jerks 2 Snatches | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | Garbanzo Beans & Chickpeas | 9 |
| 2 | Lost in Pace | 13 |
| 3 | Chalk Tuah | 15 |
| 4 | Unicorn Thunder | 20 |
Workouts
Heats of up to 12
On a :30 rotating clock
Rx Deadlift ladder: Rx UB Ring MU ladder:
1: 315/215 1: 2
2: 365/245 2: 3
3: 405/265 3: 4
4: 435/285 4: 6
5: 465/305 5: 8
6: 500/325lbs 6: 10
Int/M Deadlift ladder: Int/M UB HSPU ladder:
1: 275/185 1: 4
2: 315/215 2: 6
3: 365/245 3: 8
4: 405/265 4: 10
5: 435/285 5: 12
6: 465/305 6: 15
Sc/MSc: Sc/MSc UB Pullup Ladder:
1: 225/135 1: 1
2: 255/155 2: 2
3: 275/185 3: 3
4: 315/215 4: 5
5: 365/245 5: 7
6: 405/265 6: 10
On a :30 rotating clock
Rx Deadlift ladder: Rx UB Ring MU ladder:
1: 315/215 1: 2
2: 365/245 2: 3
3: 405/265 3: 4
4: 435/285 4: 6
5: 465/305 5: 8
6: 500/325lbs 6: 10
Int/M Deadlift ladder: Int/M UB HSPU ladder:
1: 275/185 1: 4
2: 315/215 2: 6
3: 365/245 3: 8
4: 405/265 4: 10
5: 435/285 5: 12
6: 465/305 6: 15
Sc/MSc: Sc/MSc UB Pullup Ladder:
1: 225/135 1: 1
2: 255/155 2: 2
3: 275/185 3: 3
4: 315/215 4: 5
5: 365/245 5: 7
6: 405/265 6: 10
On the count of 3,2,1 go:
With 9 minutes on the clock, one athlete will work on the Echo bike to accumulate as many cals as they can, while the remaining 3 athletes work through an ascending ladder of:
1 Snatch (Power or Squat) 165/105lbs [Int/M=135/85lbs, Sc/MSc=95/55lbs]
1 Bar Muscle Up [Int/M=Chest to Bar Pullup, Sc/MSc=Ring Rows]
-Add one rep to the Snatch and Bar Muscle Up each round
-One athlete completes an entire round of Snatch and Bar Muscle Up before switching out
-Athletes can choose rotations as desired, with no minimum work required for any athlete, and an athlete may stay in for multiple rounds
-Athletes can switch out the biking athlete as desired
-Score will be total reps accumulated in the ladder ADDED to total cals on the bike
On the count of 3,2,1 go:
Working in pairs of MM / FF, starting with FF, complete 4 Rounds of:
30 Toes to Bar [S/MSc=Hanging Knee Raises]
15 Burpee Box Jump Overs 24” [Sc/MSc=Can step over]
30 GHD Situps [Sc/MSc=GHD to 30” Box]
-Pairs can split up the work as desired while they’re working
-Switch working pairs upon completion of full rounds
- Then -
Rx Only*** Handstand Walk Cash Out - Each team ends with one athlete at a time in any order doing 50ft handstand walk (25ft down and back) until all four athletes have completed their handstand walk
-10 min cap for Int/M/Sc/MSc, 12 for Rx
Heats of up to 6
5 min on the clock
Pairs run 700m, starting with M/M, then work together to accumulate as many clean and jerks as possible.
30 sec reset time, then F/F go.
2 Rounds total for both pairs
-Two score event
Heats of up to 6
5 min on the clock
Pairs run 700m, starting with M/M, then work together to accumulate as many clean and jerks as possible.
30 sec reset time, then F/F go.
2 Rounds total for both pairs
-Two score event
On the count of 3,2,1 go:
Working in pairs of MM / FF, starting with FF, complete 4 Rounds of:
30 Toes to Bar [S/MSc=Hanging Knee Raises]
15 Burpee Box Jump Overs 24” [Sc/MSc=Can step over]
30 GHD Situps [Sc/MSc=GHD to 30” Box]
-Pairs can split up the work as desired while they’re working
-Switch working pairs upon completion of full rounds
- Then -
Rx Only*** Handstand Walk Cash Out - Each team ends with one athlete at a time in any order doing 50ft handstand walk (25ft down and back) until all four athletes have completed their handstand walk
-10 min cap for Int/M/Sc/MSc, 12 for Rx
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Event Details
Closes: Jul 5, 2024
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