Bacon Fest Competition!

02/15/2014

Saturday 2/15/14

CrossFit Norwalk’s Bacon Fest Competition!

Sign up here :

http://www.eventbrite.com/e/bacon-fest-a-crossfit-norwalk-competition-tickets-9947771051

Join CrossFit Norwalk as they host their first CrossFit competition in their new box!

Divisions:

  • Individual Men

  • Individual Women

  • 2 Person Team (Male/Female)

WOD 1
10-9-8-7-6-5-4-3-2-1
Deadlifts 155/105
Burpees
Box Jumps 24”/20”

Deadlifts – every rep must begin with arms straight and the bar resting on the floor. Full extension at the top includes legs and hips completely straight and shoulders behind the bar.
Burpees – Chest and thighs must touch the ground to start and finish with a full extension, feet off the ground, legs and hips straight, and hands overhead.
Box Jumps – 2013 Opens Standards. Every rep begins with both feet on the ground and ends with both feet on the box, standing tall, and in control on top of the box. Step-ups are allowed.
TEAMS – Same rep scheme with one partner working at a time. Partner A must complete all 10 deadlifts, Partner B must complete all 10 burpees, and Partner A must complete all 10 box jumps. Partner B begins the round of 9, and the team continues by alternating movements all the way down to 1.

WOD 2
EMOM 5: 1 Thruster

Every minute on the minute for 5 minutes, complete 1 thruster. Your score will be the successful amount of weight put overhead. The bar can be either squat cleaned into the thruster, or power cleaned, then thrusted. In both instances, hip crease must pass below the knee in the bottom and the bar must move continuously into the top of the press. The athlete’s feet cannot move from the beginning of the squat into the finish of the press. A re-bend of the knee will also be considered a no-rep, as that is considered a jerk. Arms must finish completely locked out, showing the ears through the shoulders.
TEAMS – Each partner to perform every minute on the minute for 5 minutes, 1 thruster. Your score will be the successful amount of weight put overhead.

WOD 3
8 Minutes – INDIVIDUALS
50 Calorie Row
40 Kettlebell Swings 53/35
30 Wall Ball 20/14 10′ target
Double-unders in remaining time

Rowing – athlete cannot let go of the handle until 50 calories is complete.
KBS – the kettlebell must pass between the legs and finish overhead. Arms must be straight/extended, ears through the shoulders, and the KB pointed up.
Wall Ball – Full squat at the bottom with the hip crease below the knee. The ball must hit the red line completely, making it 10’ for both men and women.
Double-unders – Two revolutions of the rope in a single bound. The athlete will fill what remaining time they have with double-unders.
*Bonus reps may be accumulated in this WOD by completing either the KBS or the wall balls in one unbroken set. For each unbroken set you will receive 25 extra double-unders added to your score.

10 Minutes – TEAMS
80 Calorie Row
70 Kettlebell Swings 53/35
60 Wall Ball 14 to 10′ target
Double-unders in remaining time

Rowing – 80 calories may be split in any way.
KBS – the kettlebell must pass between the legs and finish overhead. Arms must be straight/extended, ears through the shoulders, and the KB pointed up. 70 swings may be split in any way.
Wall Ball – Full squat at the bottom with the hip crease below the knee. The ball must hit the red line completely, making it 10’ for both men and women. Each rep must be passed back and forth between partners.
Double-unders – Two revolutions of the rope in a single bound. The athletes will fill what remaining time they have with double-unders.
*Bonus reps may be accumulated in this WOD by completing the wall balls in one unbroken set.

A fourth final WOD for the top performers will be released the day of the competition.

Registration will include a LifeasRX custom t-shirt. You MUST email emily.jeanevans@gmail.com with your shirt size, and specify men’s or women’s by Friday, January 24.

Email emily.jeanevans@gmail.com with any questions. And, oh yes, there may be some bacon there along with some post-comp fun, festivities… AND prizes for the top athletes.

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