Reebok CrossFit One Holiday Throwdown
Beginning on , RCF1 athletes will compete in a four day, team competition to crown this year's Holiday Champs. Teams will consist of (2) athletes -- one male, one female. Teams will perform one workout per day for a total of (4) scored workouts. On , the final competition results will be announced after the 530pm class. Immediately following, the real festivities will kick off with the RCF1 Holiday Party!
All workouts will be completed during normal class times with your partner. Please plan ahead with your teammate as to which class you will attend together. If a workout is missed, you will receive a score of zero; however, your team is still eligible to continue the competition.
There will be two divisions --- RX and a scaled, both with prescribed terms. To determine where you may fit, see the movement tables below. These are guidelines. Movements may or may not show up; however, you should be able to accomplish the following with relative ease. **All workouts can be scaled as needed for exhibition purposes -- all athletes, regardless of whether they are 'competing' are welcome!**
Wall Ball (20/14)
Power Clean (155/105)
Chest to Bar Pullup
Kettle Bell Swing (70/53)
Wall Ball (14/10)
Power Clean (95/65)
Russian Swing (53/35)
Event registration will open on and close on . If you have any questions about the throwdown, please email firstname.lastname@example.org. The workouts will be announced once registration closes and each night thereafter.
Come get some.
Holiday Throwdown Team - Scaled
- One Male, One Female Teammate Scaled Standards/guidelines: Wall Ball (14/10) Power Clean (95/65) Pushup Jumping Pullup Russian Swing (53/35) Single Under
Holiday Throwdown Team - RX
- One Male, One Female Teammate RX Standards/Guidelines: Wall Ball (20/14) Power Clean (155/105) Handstand Pushup Chest to Bar Pullup Kettle Bell Swing (70/53) Double Under
FOR TIME (20min cap) Rx’d In teams of two, for time: 100x Pull-up* 150x Wall Ball** @ 20/14-lbs., 10-foot target 200x Double Under*** Scaled In teams of two, for time: 100x Jumping Pull-up* 150x Squat** @ 15-lbs. 400x Single Under***
RX - AMRAP30: 100 Burpee Buy-in Then in remaining time... 400m Run 10 Burpees SCALED - AMRAP25: 400m Row or Run 10 Burpees
RX For time: 50 KBS (53,35) 40 BJ (24,20) 30 Thruster (115,75) 20 Power Clean (155, 105) 10 HSPU SCALED For time: 50 Russian Swings 40 Stepups 30 Thrusters 20 Power Clean 10 Hand Release Pushups
- WOD 4
- WOD 5
- WOD 6