PENINSULA REGIONAL CHAMPIONSHIPS

- PARTNER COMPETITION - 

Back by popular demand the Peninsula Regional Championships will be hosting its first ever PARTNER competition! Be ready for intense but fun programming, legit competition shirts and awesome cash prizes! 

 

LOCATION: Advanced Sports Performance & Fitness, 505 Quarry Rd. San Carlos, CA

 

DATE: Saturday, May 4, 2019

 

TIME: 8:00AM

COST: $160 Registration through wodRocket

  • PARTNER Competition 

  • RX Men/Women, SCALED Men/Women, &  NEW!! FITNESS Co-ed division

  • Awesome cash PRIZES!!! 

  • Free t-shirt & athlete swag bag with registration

  • Free admission for spectators! 

DIVISION STANDARDS: 

RX Division:

Men/Women Minimum Standards:

  • Clean and Jerk 185lbs/135lbs

  • Snatch 135lbs/95lbs

  • Deadlift 350lbs/250lbs

  • Proficient at Toes-to-Bar, Bar Muscle Ups, Chest-to-Bar, Pull-Ups, Double Unders

  • Ideally able to do Handstand Walks​​

SCALED Division:

Men/Women Minimum Standards:

  • Clean and Jerk 135lbs/95lbs

  • Snatch 95lbs/65lbs

  • Deadlift 275lbs/200lbs

  • Must be able to do at least single rep of Toe-to-Bar

  • Must be able to do at least single rep of Pull Up

  • Not required by recommended: Double Unders and Handstand Walks

 

FITNESS Division:

Minimum Standards:

  • No Olympic experience needed

  • Deadlift min 185lbs/115lbs

  • No Double Unders

  • Workouts will NOT be easier then Scaled Division but will not require weightlifting experience.

WORKOUTS: 

WORKOUT #1

12 MIN AMRAP

 

5 Rounds: 

15/12 Calorie Row and 15/12 Calorie Bike

*Partner A completes the row while Partner B completes the bike. Partners will alternate between the bike/rower each round and cannot leave their respective equipment until both athletes have completed the calories.  

**In all divisions Male athletes will complete 15 calories on the Bike/Rower each round and Female athletes will complete 12 calories on the Bike/Rower each round. 

 

15 Synchronized Back Squats

RX 135/95

SCALED 95/65

FITNESS 35/25 Dumbbell front rack squat

 

With remaining time perform… 

Max Wall Ball Shots Over 8 ft Bar for remaining time

RX 30/20

SCALED  20/14

FITNESS 20/10 or 14lbs for Co-Ed teams 

 

Your score will be the total reps completed in 12 minutes 

MOVEMENT STANDARDS:

Back Squat:

  • The bar must start from the ground and be placed on the athletes back. All athletes must break  parallel for a rep to count.

  • Synchronization happens at the bottom of the squat and no athlete can start the next rep until the previous rep is complete.

  • Upon completion of the final rep the bar must be returned to the front rack position before it is brought to the ground. If the bar is dropped from overhead or behind the neck the last rep will not count.

Wallball Shots:

  • 2019 CrossFit Open standards apply, however, the ball must travel over the 8 ft. pull up bar without making contact with the bar or any part of the rig for the rep to count. 

WORKOUT #2

RX & SCALED MEN/WOMEN: 

 

10 MIN TIME CAP

 

2 PART SCORING: TOTAL TIME & HEAVIEST COMBINED 3-REP SHOULDER TO OVERHEAD 

*Weighted - lifting is worth 2/3 and time is worth 1/3

 

Teams begin in the starting area and will need to move their weights 25 yards to the lifting area.

  • Weights to move will include: 

    • 4 x 45LBS

    • 2 x 25LBS

    • 2 x 10LBS 

One partner at a time may carry a maximum of 2 plates down to lifting area. Athletes will alternate carrying plates by running back to the starting area and tagging their partner until all 8 plates are in the lifting area. 

 

Once all plates are in the lifting area both partners must leave together from the starting area and make their way to the lifting area to work towards a 3 REP MAX SHOULDER TO OVERHEAD FROM THE GROUND.

 

Once both partners have established their 3-rep max shoulder to overhead, they will proceed to make their way back to the starting line using one of the following options:

  • Handstand Walk (one partner working at a time, alternating every 5 yards)

  • 6 Synchronized burpees every 5 yards

 

*For the handstand walk, partner 1 must complete 5 yards and drop, followed by partner 2 completing 5 yards. Partner 1 can then begin the next 5 yards. Teams will move in this same pattern to complete the 25 yards back to the starting area. 

**If one partner cannot handstand walk at any point during the workout, partner 1 will complete 5 yards of handstand walk then run back to partner 2 and complete 6 synchronized burpees behind the line. After the 6 synchronized burpees are completed both partners can move forward to the next 5-yard mark and partner 1 can perform their 5 yards of handstand walks. 

***If both partners cannot handstand walk, they will complete 12 synchronized burpees every 5 yards for 25 yards. 

****Any combination of these options will be allowed for all divisions as long as both athletes complete their respective 25 yards of work.

FITNESS:

 

10 MIN TIME CAP

2 PART SCORING: TOTAL TIME & ACCUMULATION OF POINTS 

The workout for the FITNESS division will flow the same as RX & SCALED the only difference is that the lift will be with sandbags and your score will be an accumulation of points.

Men will have 2 sand bag choices:

#50/#75

The heavier choice will be work 3 points and the lighter choice will be worth 1.

 

Women will have 2 sandbag choices:

#35/#50

The heavier choice will be work 3 points and the lighter choice will be worth 1.

 With one athlete lifting at time they will accumulate as many reps/points as possible until they decide to stop and finish the remaining workout. 

WORKOUT #3

MOVEMENT STANDARDS:

2019 CrossFit OPEN Standards apply for the following movements:

  • Handstand Walks

    • If you drop you will be brought back to the previous 1-yard marker

  • Burpees

    • NO REPS will be given if any athletes hands, feet or head touch the lane line or 5 yard lines (this is for safety and fairness reasons, please see the standards video for NO reps)

 Shoulder to Overhead/Lifiting area: 

  • 3 rep max Shoulder to Overhead must be start from the ground and be completed unbroken. Any variation of overhead press or jerk will be allowed.

  • There will be clearly defined area where all plates brought over must be stacked. Any plates not used during the lift being performed must be returned to that spot and the athlete not lifting must stand on top of the stack of plates before their partner can lift.

RX MEN/WOMEN:

2-part workout with 1 min. rest

in between PART A & PART B

PART A: 

Relay Style (8 MIN TIME CAP)

3 Rounds Each

6 - Deadlifts (315/225)

12 - Toes-to-Bar

30 - Double Unders

1 MINUTE REST

PART B:

2 MIN MAX REPS

Bar Muscle Up OR Chest-to-Bar OR Pull-Up

PART B SCORING:

  • 10 points per Bar Muscle Up

  • 3 points per Chest-to-Bar

  • 1 Point per Pull-Up

SCALED MEN/WOMEN:

2-part workout with 1 min. rest

in between PART A & PART B

PART A: 

Relay Style (8 MIN TIME CAP)

3 Rounds Each

6 - Deadlifts (225/155)

12 - Toes-to-Bar

30 - Double Unders or 90 Single Unders

1 MINUTE REST

PART B:

2 MIN MAX REPS

Bar Muscle Up OR Chest-to-Bar OR Pull-Up

PART B SCORING:

  • 10 points per Bar Muscle Up

  • 3 points per Chest-to-Bar

  • 1 Point per Pull-Up

FITNESS:

2-part workout with 1 min. rest

in between PART A & PART B

PART A: 

Relay Style (8 MIN TIME CAP)

3 Rounds Each

6 - Deadlifts (185/105)

12 - Hanging Toe Raises

 90 - Single Unders

1 MINUTE REST

PART B:

2 MIN MAX REPS

Pull-Up OR Barbell Push-Up

PART B SCORING:

  • 10 points per Pull-Up

  • 1 Point per Barbell Push-Up

MOVEMENT STANDARDS:

See the 2019 CrossFit Open Standards for the following movements: 

  • Toes-to Bar

  • Chest-to-Bar

  • Pull-Ups

  • Bar Muscle-Ups

Movement Standards for Fitness Division:

Hanging Toe Raises:

  • Each rep begins with the athlete hanging from the bar with straight arms and legs. Feet must be behind the hips at the beginning of each rep. At the finish position, the toes are visibly above the athletes hip crease.

  • Toes must be above the hip crease at the same time for that rep to count.

Barbell Push-Up

  • Chest must touch the bar and arms must lock out at the top for each rep to count.

  • Body must stay straight.

QUESTIONS? 

For questions about the workouts please see our FaceBook page. All other Athlete & Vendor questions please email Mike at team@advanceyourself.net. 

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COME VISIT US

505 Quarry Rd
San Carlos, CA 94070

Tel: 650-832-1515
 

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