$100

CrossFit Strength Haven Presents: Mistletoe Match-Up

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CrossFit Strength Haven

10604 Bluff Bend Drive

#Suite A

Austin, TX 78753

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CFSH presents: MISTLETOE MATCH-UP! This winter WOD throwdown is happening over the course of 3 workouts in co-ed teams of 2 (male/female) with an RX and scaled division. CASH PRIZE for the winners of the RX division and prizes for all podium finishers in both divisions. Mistletoe Match-up will be held at CrossFit Strength Haven in Austin, TX December 9, 2017. Bring your holly jolly spirit and get ready to throwdown!

$100 per team (includes 2 event t-shirts)

**Nov 19 deadline for registration to get your event t-shirts**

7:30am - Athlete Check-In

8:00am - Athlete briefing, athlete check-in closes

8:30am - WOD 1 begins

*WODs subject to change*


WOD 1:

"Snatch & Dash"

8 min cap - Partner Relay

10 1-arm alt dumbbell snatches (50/35)

50ft 1-arm overhead dumbbell lunges (50/35)

15 Wall balls (20/14)

x4 rounds

Dumbbell (RX 50/35) (Scaled 35/20)

Wall ball (RX 20/14) (Scaled 14/10)

On 3, 2, 1 GO, athlete A will complete 10 1-arm alt DB Snatches, TAG, athlete B will complete the 50ft 1-arm OH DB lunges (25ft down and 25ft back), TAG, athlete A will run to the wall ball and complete 15 wall balls.

Athlete A will then run back to the starting line, TAG and athlete B will begin round 2 by completing the 10 1-arm alt DB snatches, etc. You will continue in this fashion until 4 total rounds has been complete. 8 min time cap.


WOD 2 - Secret Santa

“Santa's Little Lifters”

6 min EMOM

Female athletes should be able to lift at MINIMUM 55# in the deadlift, front squat and clean & jerk. Male athletes should be able to lift at MINIMUM 75# in the deadlift, front squat and clean & jerk.

You'll get to open this present closer to Christmas.


WOD 3:

"The Nightmare Before Christmas"

11 min AMRAP

20 Cal row while partner holds a plate overhead

20 Pull-ups while partner dead hangs from the rig

20 Double bar-facing syncro burpees

20 Syncro Thrusters

20 Double bar-facing syncro burpees

20 Pull-ups while partner dead hangs from the rig

20 Cal row while partner holds a plate overhead


Plate: RX: 45/25 Scaled: 25/15

Pull-ups: RX: Chin over bar Scaled: Jumping pull-ups

Thrusters: RX: 95/65 Scaled: 75/55


On 3, 2, 1 Athlete A will row 20 calories while Athlete B holds a plate in an overhead position. When Athlete A completes their 20 calories they are to switch and Athlete B will then row and Athlete A will hold their plate in an overhead position. Athlete can only row if the plate is being held ABOVE the head. If the plate falls below the head, athlete must stop rowing.

When both athletes have completed their 20 calories they will move to the pull-up rig. One athlete will be in a dead hang while the other athlete completes their 20 pull-ups. The first athlete to start their pull-ups must complete ALL 20 before switching. Any style of pull-ups are allowed (strict, kip, butterfly) and chin is to clear over the bar. Teammate must be hanging from the bar in order for pull-up reps to count.

For jumping pull-ups: Prior to beginning the workout, athletes will set plates up to stand on to ensure at full standing position the rig is at their wrist. Athlete must start each rep with arms fully extended and finish with chin over the bar. While athletes are in the deadhang they are NOT to use the plates for support. Feet must clearly be off the plate. Teammate must be hanging from the bar in order for pull-up reps to count.

Once both athletes have completed their 20 pull-ups they will move over to their bars for double bar facing syncro burpees. Barbells will be rolled together and touching. Each athlete will start behind their own barbell. In order for the rep to count, both athletes must have thighs and chest touching the ground at the same time and both must have a two-foot take off over the barbells. The synchronization happens when both athletes are at the bottom of the burpee at the same time.

Once the team has completed 20 syncro burpees, they are to grab their barbell and begin their syncro thrusters. . Athletes must squat to parallel and finish the thruster with the barbell over the center of their body. The synchronization happens when both athletes have hit the bottom of the squat at the same time.

Athletes will then work their way back up the chipper. 11 min AMRAP

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Date and Time

Location

CrossFit Strength Haven

10604 Bluff Bend Drive

#Suite A

Austin, TX 78753

View Map

Refund Policy

No Refunds

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