CFDC Smackdown Series 2020
About This Competition
Smackdown
The Smackdown is CFDC's annual in-house competition intended to highlight the pillars of our community - inclusiveness, happiness and fitness - and provide a platform to demonstrate these virtues we forge everyday in the gym.
As in previous years, this year will consist of teams of four, but for this year's competition, each member will do the workouts individually. The team scores will be calculated as the cumulative score for all four team members combined, Teams will consist of 2 Men and 2 Women, and non-binary members may elect to compete at the scaling option of your choosing.
Skill Levels and Scaling
There will be multiple weight options and range of motion/movement options so we encourage teams to be comprised of ALL LEVELS of athletes as there are no divisions in this smackdown. This encourages us all to compete together AND it adds a level of strategy as well, so be sure to look closely at the details so you and your teammates can decide what is the best way to secure the most points.
When and Where
During all Friday classes on 11/13, 11/20, 12/4, and 12/11 at both locations. Timing and Location of finals for the top teams will occur the week of the 12/18.
Weekly workouts and movements standards will be announced each Wednesday prior to the event along with a video.
Workout Certification
Valid workouts are required to have a judge and completed at a CFDC location on the Friday of that week. Members of the same team are not allowed to judge each other. Only one attempt per workout and weekly workouts cannot be made up, unless first allowed and approved by the CFDC coaches. If you will miss Friday class, contact info@crossfitdc.com to arrange a time. Video workouts would be acceptable for out-of-town athletes.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The QUADrants | 10 |
| 2 | Cinnamon Buns | 11 |
| 3 | Racks and Sacks | 12 |
| 4 | Sanitize Your Wall Balls | 20 |
| 5 | Team 8 | 27 |
Workouts
16 Minute AMRAP
20 Deadlift (155/103)
30 Alt DB Snatch (1x50/35)
40 Wall Ball (20/14)
Score Multipliers
| Deadlift | Multiply Reps By: |
| 155/105 | x 1.00 |
| 135/95 | x 0.80 |
| 115/75 | x 0.60 |
| 95/65 or less | x 0.40 |
| Alt DB Snatch | |
| 50/35 | x 1.00 |
| 40/25 | x 0.75 |
| 30/15 or less | x 0.50 |
| Wall Ball | |
| 20/14 | x 1.00 |
| 16/12 | x 0.75 |
| less than 16/12 | x 0.50 |
On A 16 Minute Clock, complete:
8 Min AMRAP
15 Burpee Box Jump Overs (24”/20”)
15 Power Cleans w/135:95
Then, in the time remaining:
Establish a 1rm Clean
Score Multipliers:
There will be two scores for this WOD – Part 1 and Part 2
Score Multipliers for Part 1
The total multiplier is applied to the final score, and consists of each multiplier times each other.
For example, 115# Power Clean and 24" BBJO, would be 0.8 * 1.00 = 0.8.
| Power Clean | Multiply Reps By: |
| 135/95 | x 1.00 |
| 115/75 | x 0.80 |
| 95/65 | x 0.60 |
| 75/45 or less | x 0.4 |
| BBJO | |
| 24"/20" | x 1.00 |
| 20"/18" | x 0.75 |
| Jump Up | x 1.00 |
| Step Up | x 0.75 |
On A 16 Minute Clock, complete:
8 Min AMRAP
15 Burpee Box Jump Overs (24”/20”)
15 Power Cleans w/135:95
Then, in the time remaining:
Establish a 1rm Clean
Score Multipliers:
There will be two scores for this WOD – Part 1 and Part 2
Score Multipliers for Part 1
The total multiplier is applied to the final score, and consists of each multiplier times each other.
For example, 115# Power Clean and 24" BBJO, would be 0.8 * 1.00 = 0.8
| Power Clean | Multiply Reps By: |
| 135/95 | x 1.00 |
| 115/75 | x 0.80 |
| 95/65 | x 0.60 |
| 75/45 or less | x 0.40 |
| BBJO | |
| 24"/20" | x 1.00 |
| 20"/18" | x 0.75 |
| Jump Up | x 1.00 |
| Step Up | x 0.75 |
For Time
Row 300 m / 240 m
15 Bar Facing Burpees
Row 400 m / 320 m
20 Bar Facing Burpees
Row 500 m / 400 m
25 Bar Facing Burpees
Row 600 m / 480 m
Standards
Rower must reset to "0" after each round
Bar Facing Burpees: 2 feet leave together and 2 feet land. Only scale would be “jumping” vs stepping over the barbell (2 Min Penalty).
12 Min AMRAP
2 – 4 – 6 – 8 …..
Single Arm Overhead Alternating Lunge w/50:35
Toe To Bar
*20 DU following each round
Standards
No requirements to switch arms. Athlete can use their right side the entire time if they want. DB must stay above the top of the head.
Toes must touch bar in-between hands at the same time. The heels must clear the vertical plane for each rep.
Score Multipliers
| DB OH Lunge | Multiply Reps By: |
| 50/35 | x 1.00 |
| 40/25 | x 0.75 |
| 30/15 or less | x 0.50 |
| T2B | |
| RX | x 1.00 |
| Knees to Chest | x 0.60 |
| Other | x 0.30 |
| Double Unders | x 1.00 |
| Sinlge Unders | x 0.5 |
Media
Community
Event Details
Closes: Nov 12, 2020
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