Tamalpais CrossFit’s Strong As A Bear Team Competition is finally here! On Sunday, November 8th, 2015 we will be hosting a team competition where all levels and skill sets are welcome. You can create your own team consisting of either:
2 Men and 2 Women
4 Women
4 Men
Your team can be a mixture of RX, Masters and Scaled athletes. The work outs will be suitable for all and all are encouraged to participate.
Registration is $195 per team and closes on November 1st.
Day of Event Info:
8:00 AM- Athletes arrive and register
8:30 AM- Athlete briefing with WOD explanations
9:15 AM- First Heat Starts
3:00 PM- Event Ends
3:15PM- Awards Ceremony
THE WORKOUTS:
WOD 1- Four On The Floor
Team of 4 to complete the following within 15 minutes:
5 Burpee
10 Burpee
15 Burpee
20 Burpee
30 RKBS 35#
30 RKBS 35#
30 RKBS 53#
30 RKBS 53#
20 DB Lunges 30#
20 DB Lunges 30#
20 DB Lunges 40#
20 DB Lunges 40#
10 DB Deadlift 50#
20 DB Deadlift 50#
30 DB Deadlift 50#
40 DB Deadlift 50#
20 DB Lunges 30#
20 DB Lunges 30#
20 DB Lunges 40#
20 DB Lunges 40#
30 RKBS 35#
30 RKBS 35#
30 RKBS 53#
30 RKBS 53#
5 Burpee
10 Burpee
15 Burpee
20 Burpee
WOD DESCRIPTION: One athlete working at a time. Teams must advance through the movements in the order listed. A team is not required to stay in the same order throughout the workout. The only requirement for advancing is that a different team member meets each standard within a movement.
MOVEMENT STANDARDS:
RKBS- In the swing, hands must reach at or above shoulder for repetition to count.
DB Lunge- Athlete will hold Dumbbells (in Farmers Carry position) and lunge forward and then backward with the same leg, standing up completely between the forward and backward lunge. All 10 repetitions must be completed on one leg before switching to opposite leg. A rep is counted every time the knee touches the floor.
DB Deadlift- One head of both dumbbells must touch the floor and knees and hips must return to full extension for a repetition to count.
WOD 2- Relay Run
600 M Relay Run-This event begins 20 minutes after WOD #1 begins
WOD DESCRIPTION: 2 athletes will be at back fence, 2 athletes will be at Terrapin Crossroads fence. Athlete 1 starts at back fence and runs to athlete 2 at Terrapin fence, athlete 2 runs to athlete 3 at back fence and athlete 3 runs to athlete 4 at Terrapin fence, when athlete 4 tags back fence, time will be called.
WOD 3- Front Squat
7 Min to Establish a 2-4-6-8 Rep Max Front Squat
WOD DESCRIPTION: Athlete 1 will complete a 2 Rep Max FS , Athlete 2 will complete a 4 Rep Max FS, Athlete 3 will complete a 6 Rep Max FS, Athlete 4 will complete an 8 Rep Max FS all within 7 Min. The team may complete the work in any order and may take as many attempts as desired. Teammates can help load and rack the barbell to working athlete’s front rack position. No racks will be used. Score will be the combined total of max lifts, i.e. an eight-repetition lift at 100# will score 100. Teams will be outfitted with 405#. If you need more, just ask.
MOVEMENT STANDARDS: With barbell in front rack, hip must descend below knee and knees and kips fully extended at the beginning and end of each repetition.
WOD 4 & 5- Rower Carry A&B
Teams of 2 to complete the following in 15 min
50 Cal Row
50 Partner MB Sit Ups 20#
100 Air Squat
50 Thrusters 75/55#
100 M Partner Carry
WOD DESCRIPTION: 2 Teammates will start WOD 4. After 2 minutes have passed and 50 calories have been rowed the other 2 Teammates may begin WOD 5. The clock for WOD 5 will begin exactly 2 minutes after WOD 4 begins even if the rower is still being used. The 2nd team cannot advance until the first team has cleared each station. The work between the partners can be dived up anyway except for the MB Sit Ups, which must be done together.
MOVEMENT STANDARDS: Partner MB Sit Ups- ball must touch the floor over-head and then be passed to your partner. Partners’ feet will be interlocked and a sit up is required only by the person holding the MB for a repetition to count.
Partner Carry- you can carry your partner any way you choose and as far as desired.
You can follow live, real-time scoring at www.wodrocket.com – go to LEADER BOARD then SAAB III to find it.
HEATS:
Heat Times-Master SAAB III Sheet1
