MEGA MOD - Scaled Competition for the Everyday Athlete
About This Competition
Southern Oregon's exclusively scaled-only competition for the everyday athlete! This competition will feature a Youth division, beginner (Foundations), Intermediate levels for 3 age categories, as well as Masters RX Lite.
DIVISION CATEGORIES:
Partner Teams (team = 1 male + 1 female)*:
Foundations (any age combo, *any gender combo)
Youth (ages 10-15ish, *any gender combo)
Intermediate Open (any age combo)
Intermediate Masters (combined age 75+, min. 35)
Intermediate All Stars (combined age 100+, min. 40)
Masters RX Lite (combined age 75+, min. 35)
There will be NO minimum on the number of teams to sign up for any division (so if you are the only team in your division, you automatically get placement if you complete all of the workouts!)
Prizes for 1st, 2nd, and 3rd place teams in each division.
Cap of 50 teams total.
WORKOUT DESCRIPTIONS:
Workouts will feature common functional fitness movements you might see at a CrossFit gym, as well as some fan-favorite "summer camp" games within the WODs to throw in some extra fun.
Due to the scaled nature of this event, Intermediates & Foundations/Youth will NOT be seeing any movements that require advanced skill: No kipping pullups or toes to bar, no double unders, no barbell snatches or overhead squats, and no handstand push ups.
You will, however, see modifications for athletes who may have limited range of motion, such as the availability of using a 16" box for squats in our Foundations division.
Masters RX Lite SHOULD be prepared for some typical RX Movements such as kipping pull ups (no butterflies allowed), toes to bar, double unders, overhead squats and ring dips.
Workout movements will be released 1 month prior to the competition date (on September 15th), but full details of the workouts (rep scheme, time) will not be released until the morning of.
MOVEMENT STANDARDS:
The following are approximate standards to anticipate for each individual. Unless otherwise stated, all movements assume FULL RANGE OF MOTION. It is OK if there are 1-2 categories you are unable to complete yet as long as another partner can complete those things on your team. We anticipate some of the weights for the workouts will be slightly less than listed here.
REFUNDS & CANCELLATIONS:
There will be no refunds for your team if you cancel this event. Team transfers are accepted through October 12th - you may transfer your payment and registration toward another team.
In the event this competition has to be cancelled or postponed, we will refund your entire registration fee less the processing fees (sorry there's not much we can do about that as that is what Competition Corner requires from us).
If for some reason you need to substitute another team member, please notify us immediately (and if before September 15th, their shirt size) so we can make the appropriate roster changes and have them sign our waiver. Your substitute must also fit within the age criteria for your division.
LOCATION DETAILS:
CrossFit IRON HAVEN'S 4800 sq. ft gym is located just a few blocks from downtown Ashland, Oregon. Parking is available along the curbside of the streets in the blocks surrounding the neighborhood - there will be no parking available in the lot of our shared building as we will be using these parking areas for athletes to set up hang-out stations.
There are plenty of great places to grab lunch or dinner downtown Ashland just a few blocks away. Our local Case Coffee opens at 7am on Saturdays in case you need some really GOOD coffee.
Please allow at least 20 minutes to get from Medford to Ashland, and 90 minutes to get from Klamath Falls to Ashland.
CHECK IN DETAILS:
Athlete check in take place in our lobby between 6:00am - 7:00am with workout briefings starting promptly at 7:00am.
We will send an email mapping out designated areas that athletes may stage and set up in 1 week prior to the event.
FAQ:
Will there be running involved?
Maybe...maybe not.
What do you mean by "summer camp" games?
"Accuracy" is one of the 10 foundational components of Fitness. Cornhole addresses that directly, as well as other similar challenges.
I've done CrossFit for 6+, 8+, 10+ years...can I still compete?
Yes, as long as you fit the athletic criteria above for your division.
Is there a minimum age for Masters or All Stars division
For our Masters division, minimum age for any teammate will be allowed at 35+. For our All Star Intermediate division, minimum will be 40+.
Source: Competition Corner
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| # | Athlete | Points |
|---|---|---|
| 1 | Run Like the Winded | 7 |
| 2 | Scaled 2 Perfection | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | Bonkpalooza | 9 |
| 2 | Weekend at Burneys | 10 |
| 3 | Dazed & Confused | 11 |
| # | Athlete | Points |
|---|---|---|
| 1 | Because mom said so | 10 |
| 2 | The Mighty Meese | 11 |
| 3 | Hairy Pits and Man Tits | 16 |
| 4 | Keck N9Ne | 18 |
| 5 | The Son and The Guns | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | Sweat drip down my wall balls | 6 |
| 2 | Let’s go HAM! | 8 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Doc-Sons | 5 |
Workouts
10 ROUNDS FOR TIME, 15:00 CAP:
Set Up & Logistics:
All teams will start at one of five stations around the rig with a nerf gun and a set of bullets. At each station/lane, there will be a box/bench with five colored solo cups. Athletes will try to shoot one cup off of the bench/box while another hand is holding the rig. Once a cup has been hit off the box, both athletes will complete the designated workout movement & reps corresponding to the color cup. Prior to shooting the next cup, the team must replace the cup (according to the attached diagram on the box/bench). The workout is finished when 10 cups have been completed.
Intermediates, Foundations & Youth:
RED: 16 Partner Sit Ups (8 each, Y/F Double High Five at Top, Int: Medball Sit Ups 14lb)
BLUE: 16 Synchronized Hang DB Snatch (Y 10-12/F: 15/10, Y 13-15: 25/15, Int: 35/25)
GREEN: 32 Single Unders Each (16 L+R line hops each Youth / Foundations)
YELLOW: 16 Sync Goblet Forward Lunges (8/side) | Foundations: Sync. Goblet Squats to MedBall
ORANGE: (Int: Ring Push Ups, Youth/Foundations to Ground/20” Bar)
Masters RX Lite:
RED: 16 Medball Partner Sit Ups (20lb)
BLUE: 16 Synchronized Kettlebell Snatch (53/35)
GREEN: 32 Double Unders Each
YELLOW: 8 Pistol Squats Each
ORANGE: 16 Ring Dips
Other applying rules:
If multiple cups have been knocked off in one shot, athletes will choose only one of the cups to proceed with, and must replace all of them before continuing.
Athletes are responsible for retrieving their own bullets, replacing their cups, and avoiding other bullets.
For Jump Rope & Pistols, 1 athlete must complete all reps before the other athlete proceeds.
For Push Ups / Ring Dips, athletes may accumulate in any order with a minimum of 3 reps per athlete.
WORKOUT 2A:
Intermediate & RX Lite: 3RM Front Squat
8:00 to Find a 3RM Front Squat (45lb Bar and a Stubby Bar)
One athlete must use the stubby bar, the other athlete must use the 45lb bar.
Bars must be cleaned from the floor.
(exception: Youth may use a rack and 45lb bar only)
First squat may be a "squat clean" as long as hip crease passes below knee.
Immediately following the 8:00, athletes will have a
1:00 AMRAP of “Water Pong” (filled with coins or other weights)
Remove a cup if the ping pong ball lands. No restructuring allowed. Partners alternate after every 2 attempts.
Score = Max Weight x Pong Cups Removed
WORKOUT 2B Immediately Following 2A:
1:00 transition before Workout 2B starts
2:00 AMRAP Max Pull Ups
Youth, Intermediate: Jumping Pull Ups (Bar 6” above head)
Masters Rx Lite: Kipping Pull Ups (no butterfly)
Foundations: Ring Rows
Immediately following the 2:00, athletes will have ANOTHER
1:00 AMRAP of “Water Pong” (filled with coins or other weights)
Remove a cup if the ping pong ball lands. No restructuring allowed. Partners alternate after every 2 attempts.
Score = Max Pull Ups x Pong Cups Removed
***Cups do NOT reset after the first round.
12:00 AMRAP
20 Calorie Row
5 Cornhole Points
10 Synchro Burpees/Bodybuilders to Line
Foundations / Youth: Bodybuilders (hands/feet straddle line, feet to line)
Intermediates: Burpees (chest to line, feet to line)
Masters Rx Lite: Burpees over Rower
Set Up:
Partners will toss beanbags to the cornhole board 26’ away, and must be standing behind a line. For the burpees/bodybuilders to line, teams will use the “toss line” as the marker, sending their hands/chest to the line at the same time, and then jumping or stepping both feet to meet the line at the same time. Rowers will be stationed parallel next to their tossing box.
For bodybuilders, the hands and feet must be straddled on either side of the line with the hips in extension in the plank, and then the feet must touch the line.
For time:
Both Partners: 3-Legged Farmers Carry x 100m
Weight standards:
Foundations: 26/18
Youth 10-12: 18/10
Youth 13-15: 26/18
Intermediate: 44/26
Masters Rx Lite: 50/35
Athletes will each put one leg in a potato sack while holding a kettlebell in the other hand. They must travel 100m (25m down and back, twice) carrying the kettlebell and walking/running in the 3-legged manner.
Time Cap: 5:00
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Event Details
Closes: Oct 8, 2023
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