Doubles Competition

2019 DOUBLES COMPETITION

We are so excited to be hosting our third annual Doubles Competition! This competition is a 1-day event on Saturday, June 29th. There will be four divisions, RX and Scaled M/M or F/F pairs, and, NEW this year, a Master’s 40+ individual and Kid’s individual competition! We want our competitors to show-off everything they’ve been working on this year so expect a variety of challenging CrossFit movements. Grab your best training partner and get signed up! Click the link to register below!

Keep in mind this is not a comprehensive list and standards do not require that both members of your team are able to complete these movements. There is no minimum work requirement.

Muscle-Ups

Rope Climbs

Handstand Push-ups

Chest-to-bar Pull-ups

Double Unders

Weight: Members should be able to move weights typically seen in the Open

Keep in mind this is not a comprehensive list and standards do not require that both members of your team are able to complete these movements. There is no minimum work requirement.

Pull-Ups

Ring Rows

Push-Ups

Single Unders

Weight: Members should be able to move weights typically seen in the scaled division of the Open

Master’s Athletes must be ages 40+

Weights and movements will be similar to those seen in the Master’s division of the Open

Kid’s do NOT need to have experience with CrossFit in order to compete!

Kids Age Divisions:

7-9 and 10-12

Event Workouts

Wod 1:  80 thrusters for time.  12 min cap. (6x2min rounds/3 per athlete alt. every round)

At the start, 1 team member will buy into their 2min round with 1 pegboard to 10’ and 20 drag rope double unders.  After their double unders the rest of the 2 min round will be spent accumulating reps of 65lb (females) or 95lb (males)  thrusters. The teams barbell will advance every 20 reps.  Athlete 2 will begin at 2:00 which is also when athlete 1 will start their rest interval. This pattern will continue until 80 thrusters are complete or until the 12min time cap.

Standards:

Peg Board (MEN only)- Both feet must be off the ground before a peg can be removed on the ascent.  Both pegs must be inserted into indicated holes at the top of the board (10′). Both pegs must return to the beginning holes before the athlete’s feet can return to the floor.

Rope Climb (WOMEN only)- Any style is allowed to climb the rope up and down.  A safe descent is required, no dropping from top of the rope.

Drag Rope- Open standards for double unders.

Thrusters- Open standards. 

Wod 2:  Ball’n in Back.  16 min cap.

At the start both team members will exit for a backyard run with 1 wall ball / team.

After arriving back to their lane they will complete simultaneously 50 wall balls and 50 (MEN)/40 (WOMEN) cals on the concept 2 ski erg.  Team members may switch as often as they please between the 2 movements.

After they reach 50/40cals and 50 wall balls they will proceed together to the deadlift bar where they will complete in any fashion 50 reps at 125lbs (WOMEN)/185lbs (MEN).

After they complete 50 DL they will move back to the ski erg and wall ball to complete another 40/50cals and 50 wall balls, switching movements as much as they would like to.  

Standards:

Run- Medball may be carried any style and passed off between partners whenever.

Wall balls- open standards. WOMEN will throw a 14lb ball to a 9’ target. MEN will thrown a 20lb ball to a 10′ target.

Ski erg- n/a

Deadlift- conventional deadlifts/open standards

Wod 3: 21-15-9 x 2.  10 min cap

Rd 1- 1 team member will bike 18cals (WOMEN)/21cals (MEN), the other will row 18cals (WOMEN)/ 21cals (MEN).  Then the team will complete 15 synchro burpee box jump overs. Then the team will complete 9 SHSPU each.  One athlete has to complete all 9 reps before the other athlete can begin. The other athlete not performing shspu has to hold a handstand in order for his/her partners reps to count.

Rd 2- Switch machines.  Whoever biked first will now row 18/21 cals and vice versa.  15 synchro BBJO, 9 SHSPU each while partner holds a handstand.

Standards:

Row/bike- n/a

Synchro burpee box jump overs- both athletes’ chest must be on the floor simultaneously before they jump on and over their box. Women will use a 20″ box, men will use a 24″ box.

Strict handstand push up-  2019 open standards *body in alignment at lockout.  Must be at lockout before you begin your descent on the first rep.  You will be no repped if you kick up into a tripod position. Judges will be looking at ears between your elbows at lockout with only heels touching the wall.  Extend hips.

Handstand- Maintain an inverted hold on your hands with only your feet touching the wall.

Wod 1:  80 thrusters for time.  12 min cap. (6x2min rounds / 3 per athlete alt. Every round)

At the start, 1 team member will buy into their 2min round with 6 toes to rings and 30 drag rope single unders.  After their single unders, the rest of the 2 min round will be spent accumulating reps of 55lb (WOMEN)/75lb (MEN) thrusters. The team’s barbell will advance every 20 reps.  Athlete 2 will begin at 2:00 which is also when athlete 1 will start their rest interval. This pattern will continue until 80 thrusters are complete or until the 12min time cap.

Standards:

Toes to rings- Toes must contact the rings.

Drag Rope- Open standards for single unders.

Thrusters- Open standards.

Wod 2:  ball’n in back.  16 min cap.

At the start both team members will exit for a backyard run with 1 wall ball / team.

After arriving back to their lane they will complete 40 wall balls and 40 cals on the concept 2 ski erg.  Team members may switch as often as they please between the 2 movements.

After they reach 40 cals/wall balls they will proceed together to the deadlift bar where they will complete in any fashion 40 reps at 85lbs (WOMEN)/135lbs (MEN).

After they complete 40 DL they will move back to the ski erg and wall ball to complete another 40 reps/cals of each, switching movements as much as they would like to.  

Standards:

Run- Medball may be carried any style and passed off between partners whenever.

Wall balls- open standards. Women will use a 14lb ball and toss to a 9’ target. Men will use a 20lb ball and toss to a 10′ target.

Ski erg- n/a

Deadlift- conventional deadlifts/open standards.

Wod 3: 18-12-3 x 2.  10 min cap

Rd 1- 1 team member will bike 18cals (WOMEN)/21 cals (MEN), the other will row 18/21 cals.  Then the team will complete 12 synchro burpee box jump overs. Then the team will complete 3 wall walks each.  One athlete has to complete all 3 reps before the other athlete can begin.

Rd 2- Switch machines.  Whoever biked first will now row 18/21 cals and vice versa.  12 synchro BBJO, 3 wall walks each.

Standards:

Row/bike- n/a. Women will row/bike 18 cals. Men will row/bike 21 cals.

Synchro burpee box jump overs- both athletes’ chest must be on the floor simultaneously before they jump on and over their box. Women will use a 20” box. Men will use a 24″ box.

Wall walk- athlete must start with their chest on the floor and feet below the taped line.  They can then push up and begin moving their hands towards the wall and feet up the wall until their nose and toes are the only parts of their body in contact with the wall.  The athlete may then walk their feet down the wall past the taped line, showing control with both feet on the wall and below the line held together for the rep to count while arms are still locked out.  If the athlete loses control and their feet slide down the wall and they don’t hold on the wall below the line it will be a no rep.

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