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WINTER BASH THROWDOWN

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CategoryPriceFee
RX mens160.00 USD8.50 USD Leaderboard
RX womens160.00 USD8.50 USD Leaderboard
SCALED mens120.00 USD8.50 USD Leaderboard
SCALED womens120.00 USD8.50 USD Leaderboard

Details

CrossFit Diligence presents the WINTER BASH THROWDOWN

LAST CALL FOR ATHLETE COMP T-SHIRTS DEC. 1ST AT 8:30PM, WE CANNOT GUARANTEE ANY T-SHIRTS IF YOU REGISTER AFTER THE T-SHIRT DEADLINE.

*When:
Saturday Dec. 9th
*Where:
CrossFit Diligence
7007 Realm Dr. Unit B5
San Jose CA 95119
*Teams of 2: mens division and women's division, RX and Scaled
*$1000 CASH prize for RX divisions, Prize pack for Scaled and all podium winners in both RX and SCALED
*We are a dog friendly event (as long as they get along with others and are on a leash)
*Vendors and food truck available and spectators are FREE

WOD-A

10 MIN AMRAP

-20 CLEAN SQUAT @ RX: 135/95 SCLAED: 115/75

-10 SYNCRO BAR FACING BURPEES

-40 KETTLE BELL DEADLIFT RX: 70/53LBS SCALED: 53/35LBS

DETAILS:

  • -CLEAN SQUATS WILL INCREASE EACH ROUND FOR RX MENS 135/155/175/185, RX WOMENS 95/105/120/130 (IF YOU GET FURTHER THAN 185/130LBS THEN YOU WILL CONTINUE THE FOLLOWING ROUND WITH THE SAME WEIGHT). WEIGHTE DOES NOT INCREASE FOR SCALED

  • -SYNCRO BAR FACING BURPEES, BOTH ATHLETES MUST HAVE CHEST TOUCHING THE FLOOR AT THE SAME TIME FOR THE SYNCRO PART, THE REST OF THE BURPEE DOESN'T NOT NEED TO BE SYNCRONIZED

  • -KETTLE BELL DEADLIFT WILL BE ONE KETTLE BELL PER ARM AND MUST SHOW LOCKOUT AT THE TOP WITH SHOULDERS AND ARMS INLINE WITH THE BODY (WHEN REPS ARE COMPLETED, YOUR TEAMMATE CANNOT START THE CLEAN SQUATS UNTIL BOTH KETTLE BELLS ARE SET DOWN ON THE FLOOR)

  • -REPS FOR CLEAN SQUATS AND KETTLE BELL DEADLIFTS ARE SHARED HOWEVER, SYNCRO BAR FACING BURPEES ARE DONE TOGETHER.

WOD-B

12 MIN AMRAP

-CALORIES ON ASSAULT BIKE RX: 12/9 CALS SCALED: 10/7 CALS

-16 ATL. DUMBBELL SNATCHES RX: 50/35LBS SCALED: 35/25LBS

-15 TOES TO BAR RX: AS PERSCRIBED SCALED: KNEES ABOVE HIP CREASE

DETAILS:

  • -ATHLETE ONE WILL COMPLETE THE FULL AMOUNT OF REPS FOR THE FIRST MOVEMENT THEN PHYSICALLY TAG THEIR TEAMMATE, THEN ATHLETE TWO WILL COMPLETE THE FULL AMOUNT OF REPS FOR SECOND MOVEMENT THEN TAG THEIR TEAMMATE SO ATHLETE ONE CAN COMPLETE THE FULL AMOUNT OF REPS FOR THE THIRD MOVEMENT. YOU WILL CONTINUE TO ROTATE BETWEEN MOVEMENTS TO COMPLETE AS MANY ROUNDS/ REPS AS POSSIBLE IN 12 MINS.

  • -ALT. DUMBBELL SNATCHES: YOU MUST ALTERNATE BETWEEN ARMS AND THE ANY PART OF THE DUMBBELL MUST PHYSICALLY TOUCH THE FLOOR BEFORE CONTINUING TO FINISH THE REP. YOU ARE ALLOWED TO SWITCH MIDAIR AS LONG AS THE DUMBBELL PHYSICALLY TOUCHES THE FLOOR BEFORE CONTINUING TO FINISH THE REP. WHEN REPS ARE COMPLETE OR REST IS NEEDED, YOU MUST CONTROL THE DUMBBELL DOWN TO BELOW YOUR KNEES BEFORE DROPPING IT. IF DUMBBELL IS DROPPED ANYWHERE ABOVE THE KNEES, THE JUDGE WILL CALL A NO REP AND YOU WILL HAVE TO REDO THE REP ON THE SAME ARM BEFORE CONTINUING.

  • -TOES TO BAR (RX): MUST SHOW FULL HANG ON THE BAR WITH ARMS LOCKED OUT AND BOTH FEET MUST TOUCH BETWEEN YOUR HANDS AND AT THE SAME TIME FOR THE REP TO COUNT. IN ORDER TO STRING THE REPS YOU MUST HAVE YOUR HEELS PASS BEHIND THE VERTICAL PLANE OF THE PULL UP BAR.

  • -KNEES ABOVE THE HIPS (SCALED): MUST SHOW FULL HANG ON THE BAR WITH ARMS LOCKED OUT AND BOTH KNEES MUST BREAK THE HORIZONTAL PLANE OF THE HIPS FOR THE REP TO COUNT. IN ORDER TO STRING THE REPS YOU MUST HAVE YOUR HEELS PASS BEHIND THE VERTICAL PLANE OF THE PULL UP BAR.

WOD-C

FINISH FOR TIME (9 MIN TIME CAP)

RX:

-30 BOX JUMPS 30"/24"

-60 WALL BALLS 20/14LBS

-90 DOUBLE UNDERS

SCALED:

-25 BOX JUMPS 24"/20"

-50 WALL BALLS 16/12

-100 SINGLES

DETAILS:

  • -ATHLETE ONE WILL COMPLETE ONE FULL ROUND AND THEN PHYSICALLY TAG ATHELTE TWO TO COMPLETE THEIR FULL ROUND. WHEN THE SECOND ATHLETE HAS COMPLETED THEIR FULL ROUND, TIME WILL BE CALLED. IF YOU ARE NOT ABLE TO COMPLETE BOTH ROUNDS IN THE 9 MIN TIME CAP, EACH REP NOT COMPLETED WILL BE A SEC. ADDED TO YOUR SCORE.

  • -BOX JUMPS: BOTH FEET MUST LEAVE THE FLOOR AT THE SAME TIME AND LAND ON THE BOX AT THE SAME TIME WITH HIPS FULLY EXTENDED AND STANDING TALL SHOWING CONTROL ONTOP OF THE BOX. STEPPING DOWN IS ALLOWED.

  • -WALL BALLS: FULL SQUAT WITH YOUR HIP CREASE BELOW THE TOP OF YOUR KNEE AND GETTING THE WALL BALL TO HIT THE 10'/9' LINE. DROPPING AND BOUNCING THE BALL INTO ANOHTER REP IS NOT ALLOWED.

  • -DOULBE UNDERS (RX): ROPE MUST PASS AROUND TWICE BEFORE YOUR FEET TOUCH THE FLOOR FOR THE NEXT REP.

  • -SINGLE UNDERS (SCALED): ROPE MUST PASS AROUND ONCE BEFORE YOUR FEET TOUCH THE FLOOR FOR THE NEXT REP.


RX movement standards:
-pull ups/chest to bar pull ups (any kind)
-snatch 155/105lbs
-clean 165/115lbs
-wall balls 20/14lbs to 10'/9' target
-double unders
-box jumps 30"/24"
-handstand push ups
-dumbbell work of any kind (50/35lbs)
-KB swings 70/53lbs
-deadlift 225/155lbs

FINALS: expect anything

SCALED movement standards:
-pull ups (any kind, no chest to bar)
-snatch 95/65lbs
-clean 135/95lbs
-wall balls 16/12lbs to 10'/9' target
-single unders
-box jumps 24"/20"
-wall walks (substitute for handstand push ups)
-dumbbell work of any kind (35/25lbs)
-KB swings 44/26lbs
-deadlift 165/115lbs

FINALS: no gymnastics like rope climbs or muscle ups



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