13's Fittest 2020

Welcome to the 2nd annual 13's Fittest... a celebration of fitness for the CF13S community! Our goal is to create a fun competition in an encouraging and friendly environment with workouts to challenge experienced and first-time competitors! So grab a partner, get signed up, and we will see you on March 7!

DETAILS

When: Saturday, March 7 at 8:00am; first WOD begins at 9:00am
Cost: $35/person or $70/team (includes event t-shirt, workouts, refreshments and donation)
Divisions: Rx (10 team cap) and Scaled (10 team cap); can be same-sex or co-ed

Each team will complete three workouts, with the top 3 teams in each division moving on to a final (un-announced!) workout.

A portion of the proceeds will be donated to MHS Project Graduation and the Interfaith Food Pantry of Morris County.

WORKOUTS

WOD 1 - “Willow French Cleaners”

Partner 1 - 2RM front squat (from the rig)
Partner 2 - max double unders (Rx) / max mb step-overs (20;20/16;14) (Scaled)

With a 10 minute running clock...

Partner 1 will have 5 minutes for 3 attempts at a 2RM front squat.
Partner 2 will have 2 minutes for max double unders, and then 3 minutes rest.

At the 5 minute mark on the clock, partners will switch. P2’s time for front squats starts immediately. P1’s time for max reps starts immediately.

You and your partner will need to decide who will benefit from fresher legs for the heavy lift, and who can recover quicker moving to the barbell after the max reps!

SCORE: 1A - P1 2RM heaviest completed FS + P2 2RM heaviest completed FS; 1B - P1 max reps + P2 max reps (two scores)

WOD 2 - “Morristown Tae Kwon-do”

4 minute AMRAP
2 wall walks(Rx and Sc will have different points to walk to)
10 alternating kb snatches (Rx 53/35; Sc 35/26)

1 minute rest

4 minute AMRAP
3 box jump overs (Rx 30/24; Sc 24/20)
10 goblet squats (Rx 53/35; Sc 35/26)

1 minute rest

4 minute AMRAP
4 burpee box jump overs (Rx & Sc 24/20)
10 alternating kb push presses (Rx 53/35; Sc 35/26)

2 minutes rest

4 minute random AMRAP repeated

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Before the workout begins, 1 of the 3 AMRAPs will be randomly selected to be repeated. All Rx teams will get the same random AMRAP. And all Scaled teams will get the same random AMRAP.

The workout will be an “I go, you go” full round for each partner. P1 will be complete 2 wall walks and 10 alternating kb snatches to start, while P2 is resting. And then switch.

The kb push presses will alternate every 5 reps. So, 5 on the right, then 5 on the left.

When repeating the random AMRAP, if you beat your initial AMRAP score then you will receive an additional round added to your random AMRAP score.

SCORE: AMRAP A’s rounds/reps + B’s rounds/reps + C’s rounds/reps + random AMRAP’s rounds/reps

WOD 3 - “CrossFit 13 Stars”

Partner 1 will have 4 minutes for max clean and jerk from floor (Rx 115/75; Sc 95/65)
Partner 2 will have 4 minutes for max toes to bar (Rx), max burpee hanging knee raise (Scaled)

Rest 1 minute

Partner 2 will have 2 minutes for max clean and jerk from floor (Rx 115/75; Sc 95/65)
Partner 1 will have 2 minutes for max toes to bar (Rx), max burpee hanging knee raise (Scaled)

You and your partner will need to determine who wants to spend more time on the barbell, and who wants to spend more time on the rig!

Bars dropped from above the hips, or bars followed down, will result in a no rep.

SCORE: P1 C&J reps + P2 C&J reps + P1 max reps + P2 max reps (one score)

VOLUNTEERS / JUDGES

And now for the backbone of the whole operation ... we are looking for up to 10 judges, and 10 volunteers to help with the day as well. You can also register for a volunteer or judge on the registration link. This will give us an accurate head count and also give us your t-shirt information!