Tamalpais CrossFit- Strong As A Bear Partner Competition 2016
Tamalpais CrossFit’s Strong As A Bear Team Competition is finally here! On Sunday, May 15th we will be hosting a partner competition where all levels and skill sets are welcome.
Scaled
Masters- partners must have a combined age of 90
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
WOD #1
3 Rounds
1 minute max:
-Calorie Row
1 minute max:
-Burpee on Plate
Athlete #1 starts on Rower
Athlete #2 starts on Burpees
Every minute athletes’ rotate stations
Movement Standards:
Burpee on Plate -Athlete starts with a 45# bumper plate on ground then moves to ground so that hands and chest are touching bumper plate with knees and feet on the ground. Athlete then jumps or stands ending the Burpee with both feet on plate. There is no requirement to stand upright.
Score: Total combined repetitions performed by both athletes
WOD #2
12 minute time cap
1 Round for Time
50 Deadlift
50 Wall Ball
(4) 200 Meter Sprints
50 Wall Ball
50 Deadlift
Deadlift:
RX Male 165#
RX Female 115#
Master Male 135#
Master Female 95#
Scaled Male 135#
Scaled Female 95#
Wall Ball
RX Male 14# to an 11’ target
RX Female 14# to an 10’ target
Masters Male 10# to an 11’ target
Masters Female 10# to an 10’ target
Scaled Male 10# to an 11’ target
Scaled Female 10# to an 10’ target
Teams will have two loaded barbells and one medicine ball. Athletes must each do (2) of the 200 meter sprints. Commonly accepted CrossFit movement standards apply.
WOD #3
3 Minute time cap
Ground to Overhead Barbell Ladder for Time
With one athlete working at a time, competitors will lift a series of 10 barbells of increasing load. There is no minimum lifting standard and either athlete may lift any barbell. The barbells must be lifted in order of increasing load. (After a failed attempt, neither athlete may attempt a lighter barbell.) The workout is finished when either the 3 minute time cap expires, or the last (heaviest) barbell in the ladder is locked out over either athlete’s head and the athlete has reached full extension of hips and knees.
Loads:
RX
95
105
115
125
135
145
165
185
205
225
Masters/Scaled
75
85
95
105
115
125
135
145
155
165
WOD #4
15 Minute time cap
2 Rounds
21-15-9
TTB/Dead hang
Box Jump/Plank
Athlete #1 will perform 21 TTB while athlete #2 dead hangs on the pull up bar. Athlete #1 will then move to a plank position while athlete #2 completes 21 box jumps. Repetitions will only count if both athletes are performing the required work. This progression will continue thru the round of 9’s at which point the athletes will switch positions so that athlete #2 begins the round of 21 TTB and athlete #1 performs a dead hang. Athletes’ progress thru the workout again until athlete #1 has completed the round of 9 box jumps. Commonly accepted CrossFit movement standards apply.
Standards:
RX- Perform TTB and Box Jumps with a 24” box
Masters and Scales- Perform Knee Raises and Box Jumps or Step Ups with a 20” box
Movement Standards:
Plank is to be held on forearms with hips held below shoulders along the horizontal plane. Knees must remain off the ground.
Knee Raises begin while hanging off pull up bar with body at full extension. A repetition is completed when athlete raises both knees above the hips. The athlete must return to full extension before performing the next repetition.
