Saturday, 10/15 – 2016 CrossFit DC Smackdown
2016 Smackdown Workout Hint #4
October 14, 2016
Sunday, 10/17
October 16, 2016
Just as a friendly reminder, owing to CFDC’s intra-gym competition today (Sat, 10/15),
all regular classes are cancelled at both locations (inc. Base Camp, Free Intro, and Open Gym).
For those members who are not competing but are still in town, please come out to H St to cheer on your fellow classmates, and then stick around for the after-party!
Now then, on to what most of you are probably looking for…
2016 Smackdown Workouts
Workout 1: Hang Ten
- 4 person (whole team) event
- score = total reps
- time = 10 minute workout
- Each team will be given 10 minutes in which to complete a 1k row on the erg, followed by an as many reps as possible of Ring Rows. Athletes may choose to perform one of four Ring Row variations: Supine Ring Row (feet raised on a 12″ box); Decline Ring Row (feet raised on a 30″ box); Incline Ring Row (feet placed 12″ forward of vertical); and Scaled Incline Ring Row (feet placed 6″ behind vertical). Time spent on the erg and rings is valuable, as the entire team will perform five (5) burpees at the top of each and every minute – this includes the teammate on the erg and on the rings at the top of each minute (teammates may not begin working until each member of the team has completed their required burpees).
- Score will be awarded by the Ring Row variation performed, with points assigned as follows:
Variation Scaled Inc. Incline Decline Supine
Men: .5 1 2 4
Women: 1 2 4 8
- Standards = For each rep to count, elbows must start extended before each attempt, the knees and hips must remain extended through out the ring row, and the rings must touch the chest at the top of the row.
Workout #2: Lunge Box
- 2 person (1 male & 1 female) event
- score = total reps
- time = 8 minute timecap
- With only one person working at a time, each pair will attempt to complete as many rounds and reps of Barbell Lunges as possible within the time allotted. Lunges may be attempted as Overhead Lunges, or as Front Rack Lunges (two weight options per gender, with different points assigned based on both weight and variation attempted, as delineated below).
- Partner 1 will complete 10 alternating Medball Rotation Throws, and then proceed to complete 10 alternating Lunges (weight and variation pre-determined by the athlete). Upon finishing the 10th rep, Partner 1 will tag in Partner 2, who will then complete 10 alternating Backwards Medball Rotation Throws before completing 10 alternating Lunges (weight and variation pre-determined by the athlete).
- Score will be awarded by the weight of the Barbell Lunge and the variation performed, with points assigned as follows:
Men’s Lunge Varations 75lbs 115lbs
Front Rack Lunge: .5 1
Overhead Lunge: 1.5 3
Women’s Lunge Varations 45lbs 75lbs
Front Rack Lunge: 1 2
Overhead Lunge: 2.5 5
- Standards = To count, each rep of the Backwards MedBall Rotation Throw must make contact above the black line of the wall, and the feet may not pass over the tape/chalk line during the throw (Men use a 16lb ball, Women use a 12lb ball). For the each Lunge to count, the knee must touch the floor at the bottom of each lunge, and the feet must come back to parallel before the next lunge begins. Additionally, athletes must alternate legs. Athletes must choose a weight to use before the workout begins, and once a set of 10 reps has begun, the athlete may not switch to an alternate variation of the lunge (though athletes may attempt multiple variations during the workout).
Workout #3: A Crab Shoot
- 2 person (1 male & 1 female) event
- score = total reps
- time = 8 minute timecap
- With only one person working at a time, each pair will attempt to complete as many rounds and reps of Shoulder-to-Overhead as possible within the time allotted, preceding each attempt with a Crab Walk sprint.
- Partner 1 will complete 2 lengths of the Crab Walk sprint, followed by max reps of Shoulder-to-Overhead as possible (weight pre-determined by the athlete). As soon as Partner 1 puts the bar down, Partner 2 begins their 2 lengths of the Crab Walk sprint, followed by max reps of Shoulder-to-Overhead (weight pre-determined by the athlete).
- Score will be awarded by the weight of the S2OH, with points assigned as follows:
Weight 35lbs 65 95 125 155
Men: 0 .5 1 2 4
Women: .5 1 3 5 9
- Standards = For each rep of the S2OH to count, the athlete must stand fully at the top of each movement (knees and hips extended), with arms in line with (or in front of) the ears and feet parallel. Athletes must choose a weight to use before the workout begins, and once the workout has begun, the athlete may not switch to another weight.
Workout #4: Bucket Brigade
- Workout 4: Bucket Brigade
- 4 person (whole team) event (women first, then men)
- score = fastest time
- time = 12 minute timecap
- Working one person at a time, teams will attempt to complete 200m Farmer’s Carry with two buckets of water. Women will start the workout, and will carry buckets that are 5/8 full, while men will carry buckets that are 3/4 full. Upon completion of their individual Farmer’s Carry, each teammate will have the chance to reduce their overall time by complete a max time static hold. F1 will complete a max time hang from a thick pull-up bar, while F2 will complete a max time DB pinch. M1 will complete a max time hang from two short climbing ropes (one rope per hand), while M2 will complete a max time plate pinch.
- Each subsequent teammate may start their Farmer’s Carry only once the preceding teammate has begun their static hold.
- Score will be awarded by the overall fastest time, with total static hold time subtracted from the overall Farmer’s Carry time.
- Time Penalty = A 30 second time penalty will be assessed for every 1/2″ of water spilled from the bucket. Any bucket that is spilled entirely must be refilled, and if the bucket is spilled during the Farmer’s Carry, that teammate must restart the Farmer’s Carry after refilling the bucket.
Workout #5: The Finals – First Come is First Served!
Rankings for individual workouts will be based on where that team places in that particular workout. The five teams with the highest rankings after four workouts will move on to the final workout. The finals will be a first come, first serve format, wherein teams will be compete head to head in four separate mini-workouts, with only the fastest teams moving on from each workout. The four mini-workouts will be announced at the conclusion of the first four workouts on Saturday, so stay tuned!
Feel free to post any questions to the comments section below, or hold on to them until the pre-workout briefings. Until then, get some rest, and we’ll Smack-you-down tomorrow!
