CrossFit NorthGate Rx Throwdown

Athlete/spectator information:

-please park in the 7th St Garage (521 7th St., Santa Rosa) for this event (this includes everyone: members, visitors, athletes, spectators, judges, etc..). Free parking can be found in the surrounding neighborhood, but the garage will be your most convenient option. Street parking on adjacent streets is all metered and limited to 1-2 hours.

-don’t forget to bring nutrition and hydration! Progenex will be here as well to help with your recovery needs.

-there will be space in our lot to set-up a pop-up tent if you want to stay out of the sun.

Schedule:

10:00am: athlete check-in & warm-up.
10:30am: athlete/judges briefing.
11:00 – 11:10: Women’s event #1.
11:15 – 11:25: Men’s event #1.
11:45 – 12:01: Women’s event #2.
12:10 – 12:26: Men’s event #2, heat 1.
12:35 – 12:51: Men’s event #2, heat 2.
1:00 – 1:12 Women’s final.
1:15 – 1:27: Men’s final.

Workouts:

#1. AMRAP in 10:00, alternating every minute:
rowing (calories),
thrusters (95/65).

(both athletes work at the same time, one athlete rows while one athlete performs thrusters) score = total calories + total reps.

#2a. 5 minutes for both partners to establish a 1rm clean. Power cleans and squat cleans are both acceptable. If a given weight is missed, the athletes are permitted to adjust the weight (up or down) as needed. There will be one barbell per team and athletes are responsible for loading. The team score is the combined total of both 1rm lifts.

#2b. Rest 1:00 following workout 2a, then AMRAP in 8:00:
Athlete 1 will run 500m while athlete 2 completes 40/30 calories on the Assault Bike. Athletes will then switch and athlete 2 will run and athlete 1 will bike.
In the remaining time, teams will complete as many snatches as possible in this sequence:
30 reps at 95/65lbs,
20 reps at 135/95lbs,
Max reps at 165/115.
The first athlete finished with the run/bike can start snatching immediately. Score will be total snatches completed.

#3. For the final workout, the top three Women’s teams and the top three men’s teams will perform:

AMRAP in 12:00:
25 burpees over parallette (done at the same time, both partners complete 25 before advancing),
50 double-unders (done at the same time, both partners complete 50 before advancing),
50 pull-ups (work is sharred (may be shared unevenly), one partner works at a time),
25 burpees over parallette (done at the same time, both partners complete 25 before advancing),
50 double-unders (done at the same time, both partners complete 50 before advancing),
30 bar muscle-ups (work is shared (may be uneven) , one partner works at a time),
25 burpees over parallette (done at the same time, both partners complete 25 before advancing),
50 double-unders (done at the same time, both partners complete 50 before advancing),
Max rep ring muscle-ups (work is shared (may be uneven), one partner works at a time).

Event scoring:

For each event, teams will be awarded a score based on their finishing position (e.g., 1st place – 1 point, 2nd place – 2 points, 3rd place – 3 points…). The team with the lowest score at the end of all events will win.

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