King & Queen of the WOD
November 22nd, 2014… hosted by RedShed CrossFit, 20 Continental Drive, Stanhope, NJ 07874
Partner Competition – 1 male / 1 female
Categories: Open/Masters (Masters = 40+ yrs)
Cost: $115/team (+ registration fee)
Registration & Weigh-in – 8:30am-9:30am
Athlete Briefing @ 9:30am SHARP!
Prizes awarded to WOD winners and Top 3 Teams in Open & Masters
*prizes will be determined by participation*
Competition Requirements:
-Weigh-in upon registration
-Open teams – minimum age is 21
-Masters teams – both athletes must be 40+
Athlete Requirements: **These apply to Open & Masters athletes** (there is no scaled division)
PLEASE NOTE: barbell movements for WODs 3, 4 and The Finals will be relative to individual bodyweight…
Open – 75% BWT
Masters – 65% BWT
Finals will be 75% BWT across the board (including Masters!)
-1 athlete must be able to perform chest to bar pull-ups OR ring muscle-ups AND overhead squat (Open 75% BWT, Masters 65% BWT)
-1 athlete must be able to perform double unders AND the bear complex (Open 75% BWT, Masters 65% BWT)
-The muscle-up/ohs athlete and the double under/bear complex athlete CANNOT BE THE SAME ATHLETE!!!
-both athletes must have experience heavy loading the deadlift, and performing lateral burpee bar hops quickly
-both athletes must have rowing experience, and know how to set up monitors for 1000m
Finals Requirements (BOTH ATHLETES):
-power cleans, rope ascents, front squats, wall climbs, push press/jerks, box jumps, t2b
In the event we have a tie to determine who gets into the final WOD…
Tiebreaker WOD will be a race… sled push & burpees…, men will have to push a sled 50’ loaded at 75% of the team bodyweight. Once sled crosses the line, women perform 30 burpees… first team finished gets a spot in the final WOD.
WOD 1 – “Bring out the Deads” (score ranked highest to lowest)
Time Domain = 5:00 each athlete
Team Score = Total pounds moved (team total) divided by 75% of team bodyweight + total team burpees
0:00-3:00… Female athlete – max deadlifts… barbell options: 95, 135, 185
3:00-6:00… Male athlete – max deadlifts… barbell options: 225, 275, 315
6:00-8:00… Female athlete performs max burpees in 2:00
8:00-10:00… Male athlete performs max burpees in 2:00
WOD Rules:
-Female first, Male second
-choose one load and stick with it for 3:00, you cannot change loads
-burpees will be lateral jumps over the barbell, no hip extension required
WOD 2 – “2K Concept” (score ranked lowest to highest)
Task = 1000m row each athlete
Score = Total team time in seconds divided by 75% of team bodyweight
Time Cap/Penalty = 9:00… only completed distances will be counted.
WOD Rules:
-Female first, Male second
-once judge has recorded time, the athletes are required to reset the monitor and start the second 1K row… ROW MUST COUNT DOWN FROM 1000 TO ZERO TO ENSURE CORRECT TIME IS RECORDED
-damper settings must be at 7 or lower, no exceptions
REGARDING WOD 3 & WOD 4…
***VERY IMPORTANT***
-ATHLETES THAT PERFORM CTB PULL-UPS – OR – MUSCLE-UPS IN WOD 3, MUST PERFORM OVERHEAD SQUATS IN WOD 4
-ATHLETES THAT PERFORM BEAR COMPLEX IN WOD 3, MUST PERFORM DOUBLE UNDERS IN WOD 4
WOD 3 – “Muscle-ups… bearly”
Time Domain = 6:00
Task = AMRAP, ping pong
Score = total rounds + additional reps… ctb pull-ups=.01… muscle-ups=.025… each phase of bear complex=.01…, example: 6 rounds + 3 muscle-ups + 1 squat clean + 1 push jerk, Score = 6.095
AMRAP in 6:00 of
6 ctb pull-ups – OR – 3 ring muscle-ups
1 bear complex (Open 75% BWT) (Masters 65% BWT)
WOD Rules:
-Teams must designate 1 athlete for each movement.
-6 ctb pull-ups – OR – 3 muscle-ups (choose one, you cannot do both) must be completed before partner can perform bear complex.
-rings will be set @ 88”… teammate can assist you up to rings (or pull-up bars) if necessary, no boxes or steps allowed.
-Bear Complex will consist of the following: 1 squat clean + 1 push jerk + 1 back squat + 1 behind the neck jerk… athletes CANNOT THRUSTER out of the squats… there must be a pause at full hip/knee extension, and then the bar can go overhead.
WOD 4 – “OHSnap”
Time Domain = 6:00
Task = AMRAP, ping pong
Score = total ohs + total double unders
AMRAP in 6:00 of:
5 overhead squats (Open 75% BWT) (Masters 65% BWT)
30 double unders
WOD Rules:
-YES, you can snatch your first ohs, AND you can snatch balance your first rep after the first round has been completed (if you so choose to rest barbell on your back)!
-Teams must designate 1 athlete for each movment.
-5 overhead squats must be completed before double unders can begin and vice versa.
-Athlete performing ohs must have performed ctb pull-ups / muscle-ups in WOD 3
-Athlete performing double unders must have performed bear complex in WOD 3
Top 4 Rx’d Teams & Top 4 Masters Teams
King & Queen Champ WOD – “Race to the Crown”
Time Domain = For time
Winner takes home the Crown!
Format = ping pong (you go, I go)
Barbells will be set at:
Open & Masters – 75% of individual bodyweight for each athlete
This is a race… to determine top 3 spots… WOD is over after the 3rd team completes the workload
power cleans (30 total, 5 rep increments)
rope ascents (10 total, 1 rep increments) – 15’
front squats (30 total, 5 rep increments)
wall climbs (10 total, 5 rep increments)
push press/jerk (30 total, 5 rep increments)
burpee box jumps (30 total, 1 rep increments), Open – 24” box, Masters – 20” box
t2b (30 total, 5 rep increments)
WOD Rules:
-ping pong format based on rep increments
-finishing order, winner takes all!
**Please address all inquiries/concerns to redshedcrossfit@gmail.com**
