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FITTEST OF 646 CO-ED 2017 Competition!

17
Oct

FITTEST OF 646 CO-ED 2017 Competition!

2017 FITTEST OF 646 Co-Ed Competition Information:

Where:  Main Event  CrossFit 646 …   75 W. River Rd. suite 101, Tucson AZ 85704
Floater WOD Oro Valley Aquatics Center 23 W Calle Concordia, Oro Valley AZ 85704
When:Main Event – November 11th 8am – 2pm ish
Floater WOD – November 9th   8pm
Who:  Every member of CrossFit 646 or CrossFit 646 North is invited as well as their         significant others.
What:  This is a Fitness competition.  There will be 3 guaranteed events and a final for Rx’d and Scaled divisions.  There will also be a MASTERS 50+ age category!  Teams must be 1 male and 1 female.
How: CLICK HERE TO SIGN UP!!  Just click the “services” tab at the top and then select “646 Competition”
 
****SIGN UP BY OCT 24TH IF YOU WANT A SHIRT!!!!!
 
***For the Competition…You can now sign up individually on MindBody for $30 or pay the $60 for the whole team and once you purchase your entry, you can sign up for the Floater WOD for Thursday 11-9 and the Main Event on 11-11!!  Sign up ASAP!  CLICK HERE TO SIGN UP!!  Just click the “services” tab at the top and then select “646 Competition”
 
We are excited to announce that US CRYOTHERAPY will be setting up Free Normatec Compression Treatments at the main event and winners will receive a Free 1 Day All Access Pass at their new facility in Tucson!http://www.uscryotherapy.com/location/tucson-az/.  Additionally, US Cryotherapy has offered all CrossFit 646 members a $30 price for full access treatments at their Tucson location.
 
 
You will receive a T-Shirt with your entry fee, if signed up by Oct 24th.  Email us your size! 
 

crossfit
 
FLOATER WOD
POOL WOD
AMRAP in 20 Minutes
P1: 25 Meter Swim P2: Waits for P1 to exit pool
P2: 25 Meter Swim P1: Max MB Squats
P1: 25 Meter Swim P2: Max MB Squats
P2: 25 Meter Swim P1: Max Alt DB Snatches
P1: 25 Meter Swim P2: Max Alt DB Snatches
P2: 25 Meter Swim P1: Max MB Squats
Repeat Cycle for 20 Minutes!
SCORING: Every 25 Meter Swim will count for 25 reps.
Every Push Up and DB Snatch will count as 1 rep
Tie breaker will be the team with the most 25 meter swims.Workout Description:
The workout begins with both partners on the North side of the Pool
At 3,2,1, Go, Partner 1 Swims to the South side of Pool 25 Meters
When Partner 1 exits the pool, Partner 2 begins the 25 Meter Swim
When Partner 2 hits the water, Partner 1 does as many MB Squats as possible on the deck
When Partner 2 exits the water Partners tag, Partner 1 dives in and swims back to the North side
Once Partner 1 hits the water, Partner 2 does as many MB Squats as possible
Once Partner 1 exits the water, Partner 2 stops doing MB Squats, dives in and swims to North side of pool
Once Partner 2 hits the water, Partner 1 does as many Alternating DB Snatches as possible
Once Partner 2 exits the pool they tag Partner 1 and Partner 1 starts the swim back to south side of the pool and starts the cycle over again
Once Partner 2 tags partner 1, Partner 2 does as many DB Snatches as possible until Partner 1 exits the pool
*This cycle continues until the 20 Minutes are up.
***a dive into the pool is not required and athletes are allowed to touch the bottom of the pool, but may NOT walk on the bottom
**any stroke is allowed.
****Partners may not begin their exercises until their partner enters the pool, and Partners may not enter the pool until their partner exits the pool if partners are on opposite ends of the pool or tags them if partners are on the same side of the poolWeights
RX’d: 30lbs med ball, 35lbs dumbbell
Tweeners: 20 lbs med ball, 35 for Rx and 20 for scaled athlete
Scaled: 16lbs med ball, 30/20
Masters: 14lbs med ball, 25lbs dumbbell
**IF YOU CAN’T SWIM or CAN’T ATTEND THE POOL WORKOUT:  you will be given an extra workout that you can complete in the week leading up to the competition that will take the place of the Pool Workout.  You will have to schedule that with a 646 Coach, so let us know asap.
 
Event 2 “FRAN-TASTIC!”
RX’d
For Time :  9-15-21
Synchro Thrusters 43/29
Synchro Chest to Bar Pull Ups
Tweeners
For Time: 9-15-21
Synchro Thrusters (1 partner does Rx’d weight/ 1 partner does Scaled weight)
*Each partner rows for Calories in between Rounds
of Thrusters
Scaled
For Time: 9-15-21
Synchro Thrusters 30/25kg
*Each partner rows for Calories in between Rounds
of Thrusters
Example:  at 3,2,1,GO
Partners perform 9 synchro thrusters
Then Partner 1 rows 9 calories
Then Partner 2 rows 9 calories
Then Partners perform 15 synchro thrusters
Then Partner 1 rows 15 Calories
Then Partner 2 rows 15 Calories
Then Partners perform 21 synchro thrusters
Then Partner 1 rows 21 Calories
Then Partner 2 rows 21 Calories
 
Masters 50+
For Time: 9-15-21
Synchro Thrusters 30/25kg
*Each partner rows for Calories in between Rounds
of Thrusters
Example:  at 3,2,1,GO
Partners perform 9 synchro thrusters
Then Partner 1 rows 9 calories
Then Partner 2 rows 9 calories
Then Partners perform 15 synchro thrusters
Then Partner 1 rows 15 Calories
Then Partner 2 rows 15 Calories
Then Partners perform 21 synchro thrusters
Then Partner 1 rows 21 Calories
Then Partner 2 rows 21 Calories
Event 1 “The Gauntlet”
RX’d
AMRAP 1 partner works at a time..Partners tag in and out
0-2 Minutes:   Handstand Push Ups
2-3 Minutes:  Rest
3-5 Minutes:  Power Cleans 70/50
5-6 Minutes:  Rest
6-8 Minutes:  Toes to Bar
8-9 Minutes:  Rest
9-11 Minutes: Burpee Box Jump Overs 30/24
*score is total reps of all exercises
Tweeners
1 Partner does RX’d version and combines with 1 Partner doing Scaled version
Scaled
AMRAP 1 partner works at a time..Partners tag in and out
0-2 Minutes    DB Push Press  35/20lbs
2-3 Minutes:  Rest
3-5 Minutes:  Power Cleans  40/25 kg
5-6 Minutes:  Rest
6-8 Minutes:  Sit Ups
8-9 Minutes:  Rest
9-11 Minutes: Burpee Box Jump Overs 20″
*20″ step up and over allowed
*score is total reps for all exercises
Masters 50+
AMRAP 1 partner works at a time..Partners tag in and out
0-2 Minutes    DB Push Press  30/15lbs
2-3 Minutes:  Rest
3-5 Minutes:  Power Cleans  40/25 kg
5-6 Minutes:  Rest
6-8 Minutes:  Sit Ups
8-9 Minutes:  Rest
9-11 Minutes: Burpee Box Jump Overs 20″
*20″ step up and over allowed
*score is total reps for all exercises