$125

Unicorn & Dragon Throwdown

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Schedule II CrossFit

201 W. High Street

Unit B1

East Hampton, CONNECTICUT 06424

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The “Unicorn & Dragon Throwdown” is a 2 person co-ed CrossFit competition held on July 29, 2017 hosted by Schedule II CrossFit. Each team will consist of one dragon (male) and one unicorn (female) competing in one of three divisions: Rx, scaled or masters (40+). Each team will complete 3 workouts with prizes given to the top three teams in each division. This competition is designed for the average CrossFitter. Those who sign up before June 22 will receive a “Unicorn & Dragon Throwdown” t-shirt.

Emails will be sent out to those who sign up asking for team names, affiliates, athlete names, and shirt sizes.

Cost is $125 per team. No refunds.

Athlete check-in will be 7:30-8:30am with an athlete briefing at 8:30am. The first heat will begin promptly at 9:00am. The competition will be done and prizes awarded before 3:00pm!


WOD 1
AMRAP 9:
2 Bar Over Burpees
1 Bear Complex
2 Bar Over Burpees

Teams will have 9 minutes to complete as many rounds + partial reps as possible of 2 bar over burpees, 1 bear complex, and 2 bar over burpees. Athletes will alternate each round and must tag hands before the start of subsequent rounds.

Each team will be given (1) 45lb barbell, (1) 35lb barbell and 190lbs of plates consisting of (2) 45s, (2) 25s, (4) 10s, and (2) 5s. At the start of “3, 2, 1, go,” teams will load each barbell with their preferred weight using the weight provided. You do NOT need to use all of the weight provided, however you MUST load each bar with the minimum weight required for your division (see below). Once bars are loaded, you may not increase or decrease the weight for the remainder of the WOD.

Each bear complex consists of 5 reps (power clean, front squat, S2OH (thruster allowed), back squat, back rack S2OH (back rack thruster allowed)). Squat cleans/clusters will NOT be allowed. Burpees will act as a buy in and cash out for each round and will not count towards the team score. Total team score will be male bear complex weight x total reps added to female bear complex weight x total reps.

Scoring example:
Male athlete performs bear complex at 135lbs and completes 5 full rounds (5 rounds at 5 reps per round = 25 reps). Female athlete performs bear complex at 95lbs and completes 5 full rounds + power clean and front squat (5 rounds at 5 reps per round + 2 additional reps = 27 reps)
Male score = 135lbs x 25 reps = 3,375 points
Female score = 95lbs x 27 reps = 2,565 points
Total team score = 3,375 + 2,565 = 5940 points

Minimum Weight Requirements:
Rx: 115/75
Masters: 95/65
Scaled: 75/55


WOD 2
For time:
60 Cal Row
60 Box Jump Overs
60 Partner Deadlifts
*Time cap 10 min

Rx- 24”/20”, DL 340# (160/135)
Masters- 24”/20”, DL 300 (145/110)
Scaled- 20”/20”, DL 265# (135/85)

Teams will complete a 60 calorie row, 60 box jump overs, and 60 partner deadlifts, in order, as fast as possible (10 min time cap). Teams may split reps on the row and box jump overs any way they like, but must complete the deadlift together. Rx division must jump onto OR completely over the box. Masters and scaled divisions will have an additional option to either jump onto or step up onto box. Athletes stepping up onto the box must touch both feet on the top of the box before stepping down. Teams will be given one box and will be responsible for adjusting box to correct height. Partner deadlifts will be slightly heavier on the male partner's side. For example, Rx division will have a 45# bar loaded with 170# on the men’s side and 135# on the women’s side. If workout is not completed within 10 min, a time penalty will be assessed for any remaining reps and added to the 10 min time cap.


WOD 3:
AMRAP 8:
15 Alt DB Snatches
30 Double Unders

Rx- 50/35, Double Unders
Masters- 35/20, Double Unders
Scaled- 35/20, Single Unders

Teams will have 8 minutes to complete as many rounds as possible of 15 alternating dumbbell snatches and 30 double unders. Athletes will switch after each round and must tap hands before the start of each round. Dumbbell snatches must be controlled at all times, starting from the ground, locking out overhead and continuing down to the ground. Dropping the dumbbell from any height will be a no rep.

Please visit our facebook page or email us at unicornanddragonthrowdown@gmail.com with any questions.

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Date and Time

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Schedule II CrossFit

201 W. High Street

Unit B1

East Hampton, CONNECTICUT 06424

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