Intergalactic

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]PLEASE READ UPDATE HERE

Registration will open once I know that wodrocket has refunded everyone from the previous competition attempt. Money never left their hands so I do not expect any issue. I will pay any fees to ensure you guys get a full refund. The first week of registration, price will be $80 per team, the following week it will increase to $90 per team. After that it will return to full price of $100 per team.

Here are the updated WODs. Apparently some of the workouts were too hard? That was the idea!

There are now 3 full blown divisions: scaled, intermediate, and intergalactic. Same rules apply, teams can be MM, FF, or MF.

Date will be either April 6 or April 13. Registration closes 2 weeks before the competition and there will be no late additions.[/cs_text][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”WOD 1 – SINK OR SWIM” open=”true”]

AMRAP 20

INTERGALACTIC/INTERMEDIATE/SCALED

Athletes have 20 minutes to row as many calories as possible while also establishing their heaviest successful lift in the following complex:

Clean + Hang Clean + Jerk
+ Calories rowed

While one athlete is lifting the other athlete should be rowing. Your score for this workout is the highest successful lift from each partner plus the total calories rowed.

• One athlete lifts at a time. Athletes can lift in any order. Weight can be removed and added as deemed fit
• Athlete must show full control at the top before dropping the barbell
• Any type of clean (ground to shoulder), any type of hang clean (hang to shoulder), any type of shoulder to overhead
• Female athletes multiply weight achieved by 1.5x
• One athlete can row at a time. Athletes can row in any order.
• Female teams multiply calories rowed by 1.25x. Mixed team multiplier 1.15x.

[/x_accordion_item][x_accordion_item title=”WOD 2 – SPRINT CHIPPER” open=”true”]

YOU GO I GO (CAP 7 MINUTES)

INTERGALACTIC
20/15 calorie bike
10m handstand walk (5x2m)
10 devil presses, 50/35#
10 wall balls, 20/14#

INTERMEDIATE
20/15 calorie bike
10m handstand walk (10x1m)
10 devil presses, 35/20#
10 wall balls, 20/14#

SCALED
20/15 calorie bike
10 burpees over dumbbells
10 devil presses, 35/20#
10 wall balls, 14/8#

Handstand walk can be completed in 2m sections (Intergalactic) or 1m sections (interediate). You can always go unbroken! Hands start behind the first line and must completely cross the next line (without any other body part touching the ground) for the section to count.

One partner completes the sprint chipper before tagging in their partner.
[/x_accordion_item][x_accordion_item title=”WOD 3 – ISAHELL” open=”true”]

ISAHELL (CAP 12 MINUTES)

Isabell is a classic CrossFit Girl Benchmark: 30 snatches at 135/95#. We’ll be doing Isabell with a twist!

INTERGALACTIC
200 double under buy-in, split however
Athlete 1
10 snatches, 135/95#
10 snatches, 155/105#
10 snatches, 175/115#
Athlete 2
10 snatches, 135/95#
10 snatches, 155/105#
10 snatches, 175/115#

INTERMEDIATE
100 double under buy-in, split however
Athlete 1
10 snatches, 95/65#
10 snatches, 115/75#
10 snatches, 125/80#
Athlete 2
10 snatches, 95/65#
10 snatches, 115/75#
10 snatches, 125/80#

SCALED
400 single under buy-in, split however
Athlete 1
10 snatches, 75/55#
10 snatches, 85/60#
10 snatches, 95/65#
Athlete 2
10 snatches, 75/55#
10 snatches, 85/60#
10 snatches, 95/65#

The double unders and single unders can be split however between athletes. One athlete works at a time.

The non-working partner can help change the weights on the barbell.

Snatches can be power, squat, muscle, split. Ground to overhead in one continuous movement.

Must show control of the barbell overhead before the rep will be counted.[/x_accordion_item][x_accordion_item title=”WOD 4 – TAG TEAM RELAY” open=”true”]AMRAP 15 (all levels)
300/250m row
600/500m bike
200m shuttle run

Athlete 1 rows their distance then physically tags in their partner that is on the bike. Athlete 2 bikes their distance then tags in their partner who is set up with their hand on the box at the starting line. Athlete 1 then runs 10x20m and tags in their partner that is on the rower. Athlete 2 then begins the second round by completing the row, Athlete 1 then bikes. Athlete 2 runs. And so on…

Score is reps, with each complete distance worth one rep. Ex: row + bike + run + row + bike = 5.

The shuttle run starts with the athlete with their hand on the box at the starting line. They’ll run to the end of the gym and physically touch the wall before turning around and coming back. To complete each leg of the shuttle run the Athletes must touch the box/wall.

Tiebreaker will go to total meters of the final round.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]