18 September 2018

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BATTLE OF THE CLASSES INTERNAL GYM THROWDOWN:  13 October

Time to grab a partner and register for our first annual CrossFit Kingstowne Battle of the Classes Throwdown (AM Vs. PM) and see who will prevail.  The event will take place on Saturday, 13 October.  This is a team event and teams can be comprised of either two males, two females, or co-ed.   There will be a scaled and an Rx division and teams will be assigned to either the morning division or evening division.  This event is meant to be inclusive and fun, so don’t worry about your skill level – sign up and join us for an awesome event.   Teams must be comprised of individuals from the same time segment (i.e. two from the morning or two from the evening).  If a member attends both evening and morning classes, they must choose the time slot they more regularly attend.  For example if you attend 2 morning sessions and 3 evening sessions each week then you will be assigned to the evening team.

The throwdown will be a bracket style format where we will have a series of qualifier rounds and workouts for quarterfinals, semifinals and finals until we get the top teams from each division and each time slot to go head to head.  There will be three podium spots for each division of scaled and Rx.  The time slot with the most podium team finishes will determine who the overall winner will be…morning or evening.  We will also have some fun prizes for our podium finishers.   For more details and to register your team, follow the link below:

** To ensure we can get the shirts in by the event, we will need to place the order by Wednesday this week, so please be sure to register your team by then.  If you need help finding a partner, send me a note!

BATTLES OF THE CLASS TEAM REGISTRATION

 

SKILL/STRENGTH:

LEVEL 1
EMOM: 15 Minutes
Min 1: 3 Snatch
Min 2: 5-7 PIKE HPSU on plyo box
Min 3: 20-30sec HS hold

LEVEL 1+
EMOM: 15 Minutes
Min 1: 3 HANG Power Snatch (TNG)
Min 2 & Min 3 = Quality HSPU practice (Mix strict and kipping)

LEVEL 2
EMOM: 15 Minutes
Min 1: Single HANG power snatch
Min 2: STRICT HSPUs (+/- deficit)
Min 3: 20 m (10 out and back) HS walk

 

WOD:


LEVEL 1:
15 Power Snatch (S: 95/65)
3 rounds of Cindy
15 Power Snatch
3 rounds of Cindy
15 Clean and Jerks
3 rounds of Cindy
15 Clean and Jerks
* Scale Cindy with Ring Rows.

LEVEL 2:
5 Rounds of Cindy
30 Power Snatch (115/75)
5 Rounds of Cindy
30 Clean and Jerk
5 Rounds of Cindy

Time Cap: 25 Minutes

1 Round of Cindy = 5 Pull Ups, 10 Push ups, 15 Air Squats

 

CORE/RECOVERY:

Coach led stretching and recovery