Athletes, exciting news we are hosting the 1st edition of the Atomic Throw Down 1st of February 2014! A local competition between the Tri-Cities Crossfit gyms. Limited to 25 teams of two (one male, one female) competing for the “Atomic Cup” a trophy with the winners’ names along with the name of their box. There will also be fun individual competitions throughout the day with “split the pot” cash prizes for top male and female winners of individual event. This event promises to be a great weekend of competition and community! Fee will be $25 per person and that includes a T-Shirt for each person. Medals will be awarded to each person finishing in first, second and third place in the team event. The team event will include three workouts. For individual event participants, entry fee is $10 and male and female winners will get cash prizes and medals. T-shirts will be available for purchase by non-team participants. Additional information will be found at our Facebook events page.
Strength:
Amateur
Deadlift 3x5 (add 10 lbs to last workout)
Collegiate
Complete the following:
Seated Box Jump 2 RM (thights 1" above parallel when seated w/ 4-7 attempts)
Rest 3 minutes...
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Note: if you can do all this before the WOD starts join in, if not work your skill on advanced CrossFit movements. Running will be done outside, so bundle up.
WOD:
4 rounds for time of:
200m Run
10 Ground to Overhead 115/95
Note: please do not slam/drop barbell unless necessary.
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