CrossFit Stonington 2017 Summer Showdown

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Each same sex team will compete in 3 WODs plus a floater WOD in one of 4 divisions (Men's Rx, Women's Rx, Men's Scaled, Women's Scaled). There will be a 5th and final WOD for the top 5 teams in each division. These workouts will be designed to test a wide variety of strengths & skills ensuring for a fun, yet challenging day.

If you were ranked in the top 200 in the Rx division in your region after the 2016 Open this comp is not for you.

Standards:
Pull Ups, Chest to Bar, Toes To Bar, Double Unders, Box Jumps 24/20, KBS 53/35, Ground to OH for reps 135/95, Dead lift 225/155, Wall Balls 20/14, Running/Rowing

Scaled Standards:
Jumping pull ups, Jumping Chest to Bar, Hanging Knee Tucks, Single Unders, Box Step Ups, KBS 35/25, Ground to OH for reps 95/65, Dead lift 155/105, Wall Balls 14/10, Running/Rowing

Included with your registration is a t-shirt for men or a tank for women.

WOD 1:

Find your max complex. Time will begin with the empty barbell on the ground. Both athletes will work to find their max complex in 6 minutes.

Complex

3 push press

2 push jerk

1 split jerk

score- combined weight
*the bar must remain in the front rack position throughout the entire complex. All 6 lifts must be completed before the bar is put down.

WOD 2:

12 minute time cap

Buy in: 30 lateral burpee over barbell

20 Hang Clean*

40 Power Clean*

60 Squat Clean*

*Every time you switch partners, the partner who is tagging in must complete 2 burpee over BB before continuing on with the cleans.

Cash out: 30 lateral burpee over the barbell

RX: 135/95

Scaled: 95/65

Score: The time it takes to complete the workout. If you do not complete the workout within the given time cap, for each rep not completed we will add 1 second to your score.

WOD 3:

10 min Cap

Rx (Scaled)

100 Wall Balls 20/14# 10/9ft (14/10# 10/9 ft)**

80 Single Arm DB Snatch 50/35# (35/20#)

60 Chest to Bar (Jumping Pull Ups)

40 Box Jump Overs 24"/20" (step up and over)

20 Handstand Push Ups (Hand Release Push Ups)

** Time will be noted when the wall balls are completed. In the event of a tie, the tiebreaker will be the time it took you to complete the 100 wall ball reps