ST. PATTY’S SMACKDOWN

Saturday, March 14th, 2020

Crossfit Eden
612 Henry Street
Eden, NC 27288

2 Person Teams:
MM, FF, Coed
Rx and Scaled Divisions
Each division will be capped at 12 teams!

Cost: $150.00 per team
Registration Deadline: March 1

Everyone will do 4 workouts. The top 5 from each division will then compete in a final for double points.

One workout will be revealed by the end of December, second by the end of January, third by the end of February. The fourth will be revealed at Judges meeting the day of competition.

SCHEDULE

Early Check-in: Friday, March 13th, from 7-8 pm
Regular Check-in: Saturday, March 14th, from 7-8 am

Athlete and Judges Meeting: 8 am
1st Heats Run at 8:30 am sharp!

THE WORKOUTS

WORKOUT 1: "The Devil's Clover"
12 minute AMRAP

160 DU’s (RX) / 320 singles (SC)
80 WB’s – 30/20 (RX) / 14/10 (SC)
40 T2B (RX) / Hanging knee raises (SC)
20 Devil’s press – 50/35 (RX) / 35/20 (SC)

WORKOUT 2: “Let’s Get Shamrocked”

6 minute running clock:

Partner A will have 2 minutes to complete complex 1, at the 2 minute mark, partner A must stop working and partner B will complete complex 2. Each partner will have 2 minutes to work up to a heavy weight for the complex of their choosing. At the 4 minute mark, athletes must stop working and complete max burpees over the bar in the remaining time.

RX:

Partner A performs:
1 Squat Clean
1 Cluster
1 Jerk

Partner B performs:
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat

SC:

Partner A performs:
1 Power Clean
1 Thruster
1 Jerk

Partner B performs:
1 Power Snatch
1 Hang Snatch
1 Overhead Squat

WORKOUT 3 “Irish Until I Pass Out”

12 min Time Cap

20 HSPU (RX) / Hand Release Push Ups (SC)
30 CTB (RX) / Jumping CTB (SC)
50 Kettlebell Swings – 32/24 (RX) / 24/16 (SC)
20 Synchro Box Jump Overs – 30/24 (RX) / 24/20 (SC)
50 HSPU (RX) / Hand Release Push Ups (SC)
30 CTB (RX) / Jumping CTB (SC)
20 Kettlebell Swings – 32/24 (RX) / 24/16 (SC)

Standards:

Partners may split work as desired
One partner working while the other partner holds 1 DB

DB weights: 50/35 (RX) / 35/20 (SC)

DB may be held as desired; BUT If a DB drops or touches the ground, 5 burpee per athlete penalty

Synchro BJO: 1 rep = both athletes feet on the box at the same time and both athletes feet on the ground at the same time