MetCon 4 Hope

Metcon 4 Hope helps to raise money for local and international charities through a unique partner CrossFit competition that is designed with an open format giving athletes 

of all ages and athletic abilities the chance to compete for their cause.  

When signing up for Metcon 4 Hope you will be asked to pick a 501(c)(3) Non Profit organization that you would like to represent.  Throughout the competition you will be working out for that organization fighting for the chance to get to the podium where the top 3 teams of the men’s and women’s division will receive a check to be donated in their names to the non-profit of their choice.  

We look forward to seeing everyone out on November 18th where you will have the chance to compete 4 your cause!

Workout 1 “Donations”

Athletes will be scored off dollar amount donated to the cause. We will have a running scoreboard and athletes will be able to continue to donate up until the time cap.
Donations will be open 7:30am-9am. There will be no late donations added to a team. Donations will still be accepted all day for the charities however.

Workout 2 “Climb The Ladder”

DESCRIPTION: Athletes will go through a 10 bar ladder with an option to complete the given weight with a Deadlift, Clean or Snatch. RULES: Teams will have 50 seconds to complete a Deadlift, Clean or Snatch from the ground.
There will be a 10 second transition to the next bar Athletes can make multiple attempts within the given time period and can change from one movement to another. For points to count and to move to the next ladder, both athletes must make a successful lift within the given time period.
Each athlete will be awarded points for the lift they complete. SCORING: Deadlift - 1 point
Clean - 2 points
Snatch - 3 points
Tie breaker will be partner deadlifts with the remaining time
WEIGHT:
Bar 1 - 95/65
Bar 2 - 115/85
Bar 3 - 135/95
Bar 4 - 155/105
Bar 5 - 185/125
Bar 6 - 215/145
Bar 7 - 235/160
Bar 8 - 255/175
Bar 9 - 275/190
Bar 10 - 315/215

Workout 3 “Tri Harder”

DESCRIPTION: 500m Row - 500m Ski - 1 mile bike for time while one partner holds 53/35 kettlebells in a farmer hold
TIME CAP: 8 Minutes for Males, 9 Minute for Females
RULES:
Work can be broken up however decided to complete the given work load
One partner must be holding onto KB’s under the rig at all times
If at any point KB’s touch the ground, both partners must complete 5 synchronized burpees under the rig
Athletes must start with both laying flat on the ground and finish with both feet and hands above their heads for the rep to count
Time will stop when the last athlete completes the bike and finishes across the line under the rig
SCORING:
Time Tie breaker: 500m Row time

Workout 4 “Pull Fast”

DESCRIPTION: This workout will be a rely style workout for time of 30 Wall balls - 20 alt DB Snatches - 10 axle bar hang cleans with a 10 pull up or 20 ring row buy in before each movement.

Athlete 1 will start below the pull up bar where they will begin with 10 pull ups or 20 ring rows before the move to 30 Wall Balls 20/14 at standard height. Athlete 1 will come back and tag athlete 2 where they will then complete 10 pull ups or 20 ring rows before they complete 30 wall balls at the same standard
Athlete 2 will come back and tag athlete 1 who will again complete 10 pull ups or 20 ring rows before they move to 20 alt. DB snatches at 50/35
Athlete 1 will come back to the rig and tag athlete 2 who will complete the same sequence
Athlete 2 will come back to the rig and tag athlete 1 who will again complete 10 pull ups or 20 ring rows before they move to 10 axle bar hang cleans at 115/85
Athlete 1 will come back to the rig and tag athlete 2 who will complete the same sequence
After athlete 2 completes their last hang cleans they will sprint to the finish line to stop time
Note: Athletes may before 20 axle bar deadlifts instead of to axle bar hang cleans TIME CAP: 8 Minutes for Males, 9 Minute for Females
RULES:
Pull ups
Chin must be above bar for pull ups
Feet must be aligned with the rig for ring rows and handles must meet the chest for rep to count
Wall Balls
Full depth squat with each rep
ball touches target each time
DB Snatches
Both hexagons must touch the ground at the same time
Full lock out at the top over head
alternating each time
Hang Clean
Bring into the hang clean position first
Elbows past bar in the rack position Full lock out at top
Transition
Athletes must physically “touch hands” for each transition and must be under the rig

Final’s Workout “Triples”

DESCRIPTION: 3-6-9 of “gymnastics complex” (t2b,c2b, bar muscle up) - Triple Under’s (double under’s) - Cluster (3 rep 185/125 - 6 rep 155/105 - 9 reps 135/95)for time.

Both athletes will start under the rig

One athlete works at a time

Athletes may tag out at anytime

TIME CAP: 8 Minutes for Males, 9 Minute for Females

RULES:

Gymnastics Complex - 1 t2b, 1 c2b, 1 bar muscle up= 1 rep

Toes must touch bar

Chest must touch bar

Full lock out at the top of muscle up

OR athletes may perform 1 t2b, 4 c2b = 1 rep

for the rep to count athlete must perform the ENTIRE sequence with out coming off the bar

Triple Unders

3 rotations in one jump

Can be done 1 at a time

30-60-90 Double Unders each time instead of 3-6-9 triples

Cluster

Full depth squat

One fluid movement

Full lock out at the top

Registration Fee: $110

Transaction Fee: $10.81

Total Price:          $120.81