Alright here are the details for this coming weekend. As team captain please forward this information to your team mates.
Timeline
8:00 - Team Registration (all team members must be present)
9:00 - Welcome/Introduction of WOD 1
9:15 - WOD #1 begins, this is a definite start time
10:15 - WOD #2 Introduction
11:00 - Short break to set up for WOD 3
11:45 - WOD #3 Introduction
1:30 - WOD #4 Introduction
2:30 - Final WOD Introduction
*These times may need to flex throughout the day but we will keep you informed.
The first three WODs are posted here http://crossfitmacomb.blogspot.com/
The rep scheme will be announced during the introduction of each WOD. We want this competition to be for everyone so we will be scaling into three categories, A, B, and C (with A being Rx'd). You have all of the weight and movements of the first three WODs. During the Athlete registration you will have to choose which scaling category your team will be using for the entire competition. If you scale, you will automatically be placed lower than then a team that competes with a higher category. This is a great chance to stretch your skills but not to hurt yourself doing it. So choose wisely.
Scaling Options (A ; B ; C)
Deadlift, A 185 lbs / 135 lbs ; B 135 lbs / 95 lbs ; C 95 lbs / 65 lbs
Hand Release Push-ups, A Rx'd ; B Kneeling ; C Press-up
Kettlebell swings, A 1.5 pd / 1.0 pd ; B 1.0 pd / 0.5 pd ; C 0.5 pd / 0.25 pd
Double-unders, A Rx'd ; B 4 to 1 singles ; C 2 to 1 singles
Goblet Squat, 1.5 pd / 1.0 pd ; B 1.0 pd / 0.5 pd ; C 0.5 pd / 0.25 pd
Cleans, 135 lbs / 95 lbs ; B 95 lbs / 65 lbs ; C 65 lbs / 45 lbs
*For Pull-ups and Handstand Push-ups, we are allowing Partner Assists at 4 to 1 ratios for all scaling categories.
Deadlift, A 185 lbs / 135 lbs ; B 135 lbs / 95 lbs ; C 95 lbs / 65 lbs
Hand Release Push-ups, A Rx'd ; B Kneeling ; C Press-up
Kettlebell swings, A 1.5 pd / 1.0 pd ; B 1.0 pd / 0.5 pd ; C 0.5 pd / 0.25 pd
Double-unders, A Rx'd ; B 4 to 1 singles ; C 2 to 1 singles
Goblet Squat, 1.5 pd / 1.0 pd ; B 1.0 pd / 0.5 pd ; C 0.5 pd / 0.25 pd
Cleans, 135 lbs / 95 lbs ; B 95 lbs / 65 lbs ; C 65 lbs / 45 lbs
*For Pull-ups and Handstand Push-ups, we are allowing Partner Assists at 4 to 1 ratios for all scaling categories.
Other Details
We will have limited food services on site offering Paleo and nonPaleo options. We will also be offering some tent space for you team to veg out between WODs.
We will have limited food services on site offering Paleo and nonPaleo options. We will also be offering some tent space for you team to veg out between WODs.
Our facility offers 42 parking spaces. If spots run out you can park in the complex just south of ours (there will be signs).
We have bands and foam rollers that you can utilize to stretch out as well.
Things to Consider Bringing
Extra Water
Extra Food
Change of clothes
Lawn chair
Jump Rope (will be needed in WOD #3)
There are a few more spots open. A full competition would really make this fun for everyone so encourage other teams join. We have made this for everyone to enjoy and to improve on their skills. Because there is nothing better then having a team depend on you and push you to become something more then what you were yesterday.
We have bands and foam rollers that you can utilize to stretch out as well.
Things to Consider Bringing
Extra Water
Extra Food
Change of clothes
Lawn chair
Jump Rope (will be needed in WOD #3)
There are a few more spots open. A full competition would really make this fun for everyone so encourage other teams join. We have made this for everyone to enjoy and to improve on their skills. Because there is nothing better then having a team depend on you and push you to become something more then what you were yesterday.
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