2019 CrossFit Cascade Classic

1 RM Snatch

Athletes have 5 minutes to establish a 1 RM snatch.

500m row time trial.

Athletes will row 500m on a Concept 2 rowing machine as fast as possible. 

This event happens 1 minute after the 1rm snatch event ends.

Rope climb 1 each round
HSPU 10-9-8-7-6-5-4-3-2-1
Double Unders 50-45-40-35-30-25-20-15-10-5

For time

All divisions except scaled will do rope climbs, hspu, and double unders. Hspu range of motion will vary based on division.

Scaled athletes will perform 2 rope walk ups each round, hand release push ups, and single unders.

Balls and Bells

10 minute time cap

20 wall ball
30 db GTO
20 wall ball
20 Db GTO 
20 wall ball
10 Db GTO 

Wall ball finish times for tiebreaker

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Elite
Men 30# ball 10' target, DB 70,100,125#
Women 20# ball, 9' target, DB 50,70,100#

Rx/Masters 35-39 and 40-44
Men 30# ball 10' target, DB 50,70,100#
Women 20# ball, 9' target, B 35,50,70#

Masters 45-49, 50+, Teens, Scaled
Men 20# ball 10' target, DB 35,50,70#
Women 14# ball, 9' target, DB 25,35,50#

30 Clusters 155#
3:00 cap
Cut bottom five athletes

Rest 1:30

30 muscle ups
3:00 cap
Cut bottom 5 athletes

Rest 1:30

Acid Bath
500m ski
500m row
1000m bike erg

50 sync plate gto(4)
Synchro Grace(M1F1)
50 sync plate gto(4)
Synchro Isabel(M2F2)

For time

Plate GTO loads
Men 45#
Women 35#

Barbell loads

Rx Teams 135/95

Intermediate Teams 115/75

Plate GTO loads
Men 45#
Women 25#

25 Deadlifts
25 Hang Power cleans
25 Shoulder to overhead
25 OHS

4 burpees over the bar at the top of every minute starting at minute 1.

Weight drops for each successive movement.

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Elite
Men 275/225/185/135#
Women 185/155/125/95#

Rx/Masters 35-39
Men 225/185/135/95#
Women 165/135/95/65#

Masters 40-50+
Men 185/135/105/75#
Women 125/95/65/45#

Scaled/Teen
Men 155/125/95/65#
Women 105/85/65/35#

18 minutes for each team member to establish a 1 rm snatch. This event runs concurrent with Stroking. Teams will row as many meters as possible on two Concept 2 rowing machines on slides. 

17 minute relay

9/7 Echo bike calories
9 DB thrusters

Athletes will proceed through the couplet relay style. Only one athlete is working at a time. 

Rx Team
50/35# DB 
9/7 calories

Intermediate Team
35/25# DB
8/5 calories

With a running clock, teams with rotate through 4 stations. All 4 athletes will be working at the same time. Athletes will rotate at the top of each minute. After 1 complete cycle teams will rest for 1 minute and then go through it again. Athletes can choose their starting position and they will begin both rounds at the same place.

Ski erg for calories
Toes to bar 
Bike erg for calories
Wall ball

Score is total reps from all 4 stations.

Loads
Rx Teams
Men: 30# ball to 10’ target
Women: 20# ball to 9’ target

Intermediate Teams
Men: 20# ball to 10’ target
Women: 10# ball to 9’ target

Max meters on 2 Concept 2 rowers on slides in 18 minutes. Athletes can change positions at any time. This event is concurrent with the snatch event. Each team member will establish a 1 rm snatch.

30 Worm Clusters

3:00 cap-cut bottom 5 teams

2:00 rest

45 Muscle ups

3:00 cap-cut bottom 5 teams

2:00 rest

Relay, 1 athlete per movement:

30 burpee over worm
30 cal bike erg
30 cal ski erg
30 cal Row

Run 1200ish m
Ski 50/40 cals
Echo Bike 1.5/1 miles

2 rounds for time

30 worm deads
15 sync burpees
30 worm cleans
15 sync burpees
30 worm shoulder to shoulder
15 sync burpees
30 worm squats 

For time

Worm segments are 90#,60#,90#,60#

Intermediate Teams do 20 reps of each worm movement.