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CrossFit Aero Gender Wars

WHEN: Saturday, February 16, 2019
WHERE: Crossfit Aero
WHO: 2 person teams (Gender does not matter)
COST: $20 per person
DIVISIONS: Scaled/Scaled, Scaled/RX and RX/RX


Crossfit Aero presents: “Gender Wars”


Divisions will be Non-Gender specific. (MM, FF, MF)
3 Divisions:
(1): Scaled-Both partners are new to Crossfit, Competition or use Crossfit to stay in functional shape.
(2): 1 Scaled and 1 RX partner
(3): RX- Both partners are RX

4 workouts and 1 Floater

***Floater will be released the week of the competition

Workout #1
Minutes 0:00-1:00-Partner 1 Max Reps of Ground to Overhead
Minutes 1:00-2:00-Partner 2 Max reps of Ground to Overhead
Minutes 2:00-3:00- Both Partners Rest
Minutes 3:00-4:00 Partner 1 Max Reps of Ground to Overhead
Minutes 4:00-5:00 Partner 2 Max Reps of Ground to Overhead.

Weights:
Novice-95/55
RX-135/95

Score is Total Reps Lifted by both partners. 1 Score

Workout #2
Novice Division:
AMRAP 10:00 Time Cap

10 Box Step overs (Everyone does 20’, No jumping allowed)
10 Hanging Knee Raise
10 Hand Release Pushups to a plate


Teams can partition any way they choose.
Score is total reps completed at the 10:00 mark.

Novice/RX Division:
AMRAP 10:00 Time Cap

5 Box Step Overs 20’ (No Jumping allowed)
5 Box Jump Overs 24/20
5 Hanging Knee Raises
5 Toes 2 Bar
5 Hand Release Pushups to plate
5 Handstand Pushups

I haven’t decided how this should be partitioned. May depend on how many and who signs up. My first thought is to allow them to partition anyway. Easier to judge.

RX Division:
AMRAP 10:00 Time Cap

10 Box Jump Overs 24/20
10 Toes 2 Bar
10 Handstand Pushups

Reps can be partitioned anyway

Workout #3
10:00 AMRAP in You Go-I Go format

8 Bench Press
8 Dead Lift

Weights:
Bench press- Novice-95/45. RX-135/75
Dead Lift- Novice 135/95. RX- 185/135

Athlete 1 completes a full round then Athlete 2 completes a full round. Each team has 1 bench press bar and Coed teams have 2 Deadlift bars. Partners can help change the bench press weight.

Workout #4 “Massacre”
For Time: 10:00 Time Cap
Concept 2 Rower/Burpees 
Complete the required amount of Calories based on your division and make up of your team. You can start with the Burpees or the Row first but you must complete all the required work on the Burpees or machine you start with before moving onto either the Row or burpees. Partition anyway.

Novice Division breakdown:
M/M teams: 70 Calorie Row/50 Burpees to a 45# Plate
F/F teams: 50 Calorie Row/50 Burpees to a 25# plate
M/F teams: 60 Calorie Row/50 Burpees to a 35#

Novice/RX Division breakdown:
M/M Teams: 80 Calorie Row/70 Burpees to a 45# Plate
F/F Teams: 60 Calorie Row/70 Burpees to a 25# Plate
Male RX/Female Novice Teams: 70 Calorie Row/70 Burpees to a 35# Plate
Female RX/Male Novice 65 Calorie Row/70 Burpees to a 35# plate

RX Division Breakdown:
M/M Teams 95 Calorie Row/80 Burpees to a 45# plate
F/F Teams 70 Calorie Row/80 Burpees to a 25# plate
M/F Teams 80 Calorie Row/80 Burpees to a 35# plate

Score is Time of Completion or Total reps completed in 10:00.



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Earlier Event: September 1
Tampa Bay Games