The Zone Games is happening very soon, so here are some details to keep you in the loop…
Doors open at 8:30am. All athletes are required to be at the gym at 8:45am to go over the standards of the first workout even if you are not in the first heat. If your team fails to be around for the workout review, it will be an automatic DNF and placed last in the workout.
There will be 14 teams competing this weekend, 3 scaled and 11 RX. I will release the team heat schedule Saturday afternoon.
And what you all have been waiting for…..
WOD #1 (20 minute time cap)
As a team complete 90 Russian KB swings
Then gauntlet style:
- 400m row
- 25 power cleans
- 15 thrusters
- 10 Hand release push ups
- 5 burpee pullups
|
Movement Weights |
RX |
Scaled | ||
|
Men |
Woman |
Men |
Woman |
|
|
Russian KB Swing |
70lbs |
55lbs |
55lbs |
35lbs |
|
Power Clean |
115lbs |
75lbs |
75lbs |
55lbs |
|
Thruster |
95lbs |
65lbs |
65lbs |
45lbs |
|
Pushup |
Toes |
Toes |
Knees |
Knees |
|
Burpee Pullup |
|
Burpees |
Burpees |
|
We will be releasing the other workouts after the last heat has completed the prior workout. Put on your thinking caps and start strategizing 🙂
We will be awarding prizes for 1st, 2nd and 3rd place RX, 1st place scaled, Best costume and Team Spirit award. Our sponsors for this competition are Westshore Front Runners and Q-Energy. Thanks for the support!
We will be providing food for everyone. There will be chilli (Vegetarian as well), smokies, sweet potatoes, fruit, veggies, and nuts.
Volunteers:
If you are helping in the morning, please arrive at the gym at 8:30am to have a meeting. You will be emailed the day schedule, workouts and standards Saturday afternoon. Please review the standards and get back to me (deanna@crossfitzone.ca) if you have any questions. We will require some athletes to help judge during the competition, so please be available, Thanks!
Head Judge – Scott Wilson
I think that is everything that you need to know 😉 Have fun!!!!
Today’s Workout:
Buy In – Mobility warmup, then
3 Rounds of: 200M med ball partner relay
* Partner 1 runs 200M, Partner 2 runs 200M x 3
WOD – “Elizabeth”
21-15-9 Reps for time:
Cleans
Ring Dips
RX – 95/135lbs
Zone 3 – scale to assisted ring dips
Zone 2 – scale clean weight as needed
Zone 1 – scale ring dips to regular pushups, scale wod as needed
Cash Out – Full body foam roll
