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Summer SmackDown 2017 at CrossFit Aspire

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CrossFit Aspire

3 Larwin Road

Cherry Hill, NJ 08034

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Welcome to the FIRST ANNUAL SUMMER SMACKDOWN!

This year's event will be a Same Gender Partner Competition with 3 divisions: Scaled, Rx and Masters (40+yrs).

WHEN: Sunday, July 16th 9am (Athletes arrive at 8am)

WHERE: CrossFit Aspire @ 3 Larwin Road, Cherry Hill, NJ 08034

WHAT: 3 workouts to be completed with your partner. (No secret 'final wod')

DIVISIONS: Scaled, Rx, and Masters (40+yrs).
*Plase note that if you are over 40yrs old, but cannot complete that movements to the standards of the Masters division, you can still compete in the Scaled division.

TEAM NAMES/SHIRT SIZES: You wil be asked for your Team Name and the T shirt size for you AND your partner, when you buy tickets. Please have this info ready, as there is an 8min window before the website times out.

JUDGES: NEW**** We will be introducing PAID JUDGE JOBS. We are looking for a group of athletes who have experience with judging competitions. (CF Level 1 Certification not required, but a bonus). Pay is: $50, a t-shirt, and free freshly prepared Paleo meal.

Click on the Free "JUDGES" ticket in the Eventbrite page, if you plan on judging.


FACEBOOK EVENT PAGE: Click 'going' to keep up with announcements between now and event day!

WODS:

WOD 1:
"OHH YEAHHH"

7 minutes to establish a max of…
Deadlift + Clean + Front Squat + Shoulder to Overhead

-- Directly into --

AMRAP in 3min
Burpees Over Bar

One bar for both athletes.

Deadlift + Touch-and-go clean (any clean / power clean / muscle clean, etc) + Front Squat + Shoulder to overhead anyhow (Press / Push Press / Push Jerk / Split Jerk, etc)

Both athletes must establish a 1RM in the first 7 minutes.
Both athletes can load/unload bars.
You CAN go down in weight after a failed attempt.
CLIPS** One pari of metal spring clips will be provided. Athletes are welcome to bring their own clips, for ease of loading and unloading the bar.

1 score per athlete.

One athlete performs burpees at a time.

Score = Sum of weight of both partner's max complex + total burpees


WOD 2: "WOOOOOO"

In 6 minutes…
20 Thrusters: Rx – (95/65) Scaled – (75/55) Masters – (95/65)
20 Thrusters: Rx – (135/95) Scaled – (95/65) Masters – (115/85)
20 Clean & Jerks: Rx – (135/95) Scaled – (95/65) Masters – (115/85)
AMRAP Clean & Jerks: Rx – (185/125) Scaled – (115/85) Masters – (135/95)

So, this is essentially, 20 medium weight thrusters, then 20 heavier thrusters, then 20 clean & jerks ( any version of either movement), followed by as many clean & jerks in the remainder of the 7minutes.

Pay attention to all weight jumps before choosing a division.

Athletes share 1 bar, and work one at a time. Work can be split up however.

WOD 3 : "Rest. In. Peace"

AMRAP in TBD (most likely 7-8 minutes) of...
1 Wallball
1 Box Jump On-and-Over
1 Power Snatch
1 OHS
2, 2, 2, 2
3, 3, 3, 3
4, 4, 4, 4
Etc
Partners alternate rounds. Each partner does the round of 1's, then each does the round of 2's, etc.

Rx: 30#/20# ball to a 10ft/9ft target, 30"/24" box, 95/65 barbell

Scaled: 20#/14# ball to a 10ft/9ft target, 24"/20" step up&over allowed, 75/45

Masters: 20#/14# to a 10ft/9ft target, 24"/20" step up&over allowed, 95/65, BACK SQUATS instead of overhead squats

NO REFUNDS AFTER July 7th. (You may sell your tickets to another team and handle the money on your own, but no refund will be provided by Eventbrite or CrossFit Aspire after July 7th. If you transfer your tickets to another team please email alycia@crossfitaspire.com to tell us!)

QUESTIONS? Email alycia@crossfitaspire.com

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CrossFit Aspire

3 Larwin Road

Cherry Hill, NJ 08034

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