Girls Gone Rx Vegas

Onsite Competition for Teams

Event description

 

Girls Gone Rx is proud to announce our 4th Annual event in Vegas at CrossFit Max Effort!

Our competitions are put on to bring all types of women together through Competing for a Cure.

Teams of 3 Badass Ladies: 4 Workouts
Divisions/Standards: girlsgonerx.com/standards

Excited to announce we now have 2 divisions!
Here is a quick description to help you determine what division to register for. 

RX Division :: Your team can efficiently do the following: pull-ups, double unders, & handstand pushups. Can efficiently do a full Squat Snatch and/or full Squat Clean & Jerk at or above 95lbs.

BAM Division (Badass In the Making) :: Athletes that are new to the competition scene or beginners. Needs to do modifications like jumping pull-ups, new to olympic lifting, and needs to modify most of the workouts. 

Some benefits of our events:
> Girls Weekend! Have a blast competing with your best friends for a great cause!
> Fun, rocking pink and glitter, challenging workouts, PR’s, and tons of epic moments!
> No “finals”, all teams will get to do all workouts!


Registration: $225 per team
This event benefits Bright Pink
www.brightpink.org

Swag
In addition to some amazing prizes for the top teams, EVERY team will get an awesome swag bag! Swag bag include tons of samples, freebies, coupon codes, gift certs, and more!

Refunds
We do not do refunds for our events, but will happily accept team exchanges if you can find someone to take your team spot.

You can all be from different gyms, and they don’t have to be affiliated - just come ready to have fun! Wear your most ridiculous matching outfits and come up with a fun team name. The goal is to HAVE FUN. 
Oh, and did we mention there are prizes?!

Scoring: For Weight: Heavier is Better

Complete with a Running Clock for 2 scores:
1A: 0:00 to 9:00:

Athlete 1: 5rm Back Squat

Athlete 2: 3rm Front Squat

Athlete 3: 1rm OHS Squat

9:00 to 10:00:

Transition/Rest/Warm Up
1B: 10:00 to 19:00:

Athlete 1: 1rm Thruster

Athlete 2: 1rm Clean

Athlete 3: 1rm Snatch

 

Notes:

1A
* Athletes may rotate throughout the 9 minutes and go in any order.

* The Team has 9 minutes total to use as needed to get each Athlete to establish their required lifts from a Rack.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb Lift, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Any athlete may help change weights and lift the barbell back to the rack if necessary.
* Score 1A = A1 5RM Back Squat + A2 3RM Front Squat + A3 1RM Overhead Squat



1B
* Athletes may rotate throughout the 9 minutes and go in any order.

* The Team has 9 minutes total to use as needed to get each Athlete to establish their required lifts from the ground.
* Thruster movement may be initiated by either a power clean or a squat clean. No “Push-Jerk” Thrusters will be allowed; stepping out of the thruster will be allowed as long as the shoulder to overhead movement of the thruster remains a push press. 

* Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; i.e. no hang, halt, or segmented cleans as deemed by the judge. 
* Snatch may be any Style: Muscle, Power, Split, Squat, etc. No matter what style snatch the athlete chooses, the barbell must start on the ground and brought overhead in 1 fluid motion; i.e. no hang, halt, segmented snatches, or clean & jerks as deemed by the judge. Press Outs are ok. 
* Teams will be given the same weights from Part 1A for Part 1B. 

* Collars must be used on the barbell every attempt.

* Any athlete may help change weights on the barbell. 

* Score 1B = A1 1rm Thruster + A2 1RM Clean + A3 1RM Snatch

Scoring: For Weight: Heavier is Better

Complete with a Running Clock for 2 scores:
1A: 0:00 to 9:00:

Athlete 1: 5rm Back Squat

Athlete 2: 3rm Front Squat

Athlete 3: 1rm OHS Squat

9:00 to 10:00:

Transition/Rest/Warm Up
1B: 10:00 to 19:00:

Athlete 1: 1rm Thruster

Athlete 2: 1rm Clean

Athlete 3: 1rm Snatch

 

Notes:

1A
* Athletes may rotate throughout the 9 minutes and go in any order.

* The Team has 9 minutes total to use as needed to get each Athlete to establish their required lifts from a Rack.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb Lift, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Any athlete may help change weights and lift the barbell back to the rack if necessary.
* Score 1A = A1 5RM Back Squat + A2 3RM Front Squat + A3 1RM Overhead Squat



1B
* Athletes may rotate throughout the 9 minutes and go in any order.

* The Team has 9 minutes total to use as needed to get each Athlete to establish their required lifts from the ground.
* Thruster movement may be initiated by either a power clean or a squat clean. No “Push-Jerk” Thrusters will be allowed; stepping out of the thruster will be allowed as long as the shoulder to overhead movement of the thruster remains a push press. 

* Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; i.e. no hang, halt, or segmented cleans as deemed by the judge. 
* Snatch may be any Style: Muscle, Power, Split, Squat, etc. No matter what style snatch the athlete chooses, the barbell must start on the ground and brought overhead in 1 fluid motion; i.e. no hang, halt, segmented snatches, or clean & jerks as deemed by the judge. Press Outs are ok. 
* Teams will be given the same weights from Part 1A for Part 1B. 

* Collars must be used on the barbell every attempt.

* Any athlete may help change weights on the barbell. 

* Score 1B = A1 1rm Thruster + A2 1RM Clean + A3 1RM Snatch

Scoring: For Repetitions: More is Better

AMRAP in 12 Minutes:
               80 Syncro Team Burpees

               80 Alternating Dumbbell Snatch 35lbs (BAM = 20lbs)

               60 Pull Ups (BAM = Ring Rows)

               60 Alternating Dumbbell Snatch 35lbs (BAM = 20lbs)

               40 Handstand Push Ups (BAM = Push Ups)

               40 Alternating Dumbbell Snatch 35lbs (BAM = 20lbs)

               20 Bar Muscle Ups (BAM = Toes to Bar)

               20 Alternating Dumbbell Snatch 35lbs (BAM = 20lbs)

 

Notes:

* All athletes on team will complete the 80 burpees together, then the remainder of the workout will be completed with 1 athlete working at a time and switching out whenever is needed. 

* Syncro Team Burpees: Athletes will begin standing upright, all athletes will touch their chest to the ground, and jump to full extension with both feet leaving the ground and clapping their hands together over their head. Syncro movement will be marked when all athletes have their chest on the ground. Once all athletes have their chest on the ground the athletes may continue the burpee movement. Moving from standing to the ground and jumping can be at different speeds.

* Alternating Dumbbell Snatch: Athlete will bring the Dumbbell from the ground to overhead in 1 motion. Athlete must alternate arms. Rx division may not have non-lifting hand contact body, BAM division may have hand on body to assist in the movement. Movement finishes with feet underneath body and Dumbbell in line with the body when viewed from the profile. 

* Pull Ups: Standard pull up with full extension at the bottom with feet off the ground to chin over the top of the pull up bar. Any grip is permitted. 

* Ring Row: Bottom of the rings will be set to 3ft off the ground. Athlete will stand directly underneath the pull up bar and lean back leaving feet in place. Athlete will begin the movement with straight arms and heels touching the ground. The athlete will then pull the rings to touch with their ribs for 1 rep. Athlete must maintain a straight planked position with knees locked out and no sagging of the hips throughout the movement. 

* Handstand Push Up:  Athlete stations will be made from 2-25lb bumpers with a AbMat between the plates. The plates must touch the AbMat, and hands must be on the plates at all times (fingers are ok if they are off the edge of the plate but may not touch the ground). The rep begins when the athlete is in a handstand with their body in full extension and both feet are touching the wall. The athlete begins the movement by lowering their head to the AbMat. The rep is complete with the athlete returns to the start position. Both feet must touch the wall at the same time and the athlete must show control for a rep to be counted.

* Push Up: Athlete will begin in a plank position with only the hands and feet touching the ground. The athlete will lower their body in a straight line from shoulder to feet touching their chest to a abmat (no other bodypart may touch the ground) and back to the start for 1 rep. 

* Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the bar muscle up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top the elbows must be fully locked while the athlete is in the support position above the bar with the shoulder over or in front of the bar. Athletes must pass through a portion of the dip to lockout over the bar. The hands are the only part of the body that may be used to get the athlete to finished position. Removing the hands or resting on top of the bar is not allowed. 

* Toes to Bar: The athlete must go from a full hang to having the toes touch the bar. The start of each rep the arms must be fully extended with the feet off the ground. Both feet must be brought back behind the bar, and any grip is permitted. Both feet must come into contact with the bar at the same time, inside the hands for 1 rep. 

* Score = Reps

Scoring: For Time: Fastest is Better | Time Cap: 12

9 Rounds For Time: 

5 Cleans: 

               Rnds 1-4: 95lbs (BAM = 75lbs)
                              Rnds 5-7: 125lbs (BAM = 85lbs)

Rnds 8-9: 145lbs (BAM = 105lbs)

10 Burpee Box Jump Overs 20” (BAM = Step Ups OK)


Athlete Clean Sequence:
Rnd 1: Athlete 1, 95lbs (BAM = 75lbs)
Rnd 2: Athlete 2, 95lbs (BAM = 75lbs)
Rnd 3: Athlete 3, 95lbs (BAM = 75lbs)
Rnd 4: Athlete 1, 95lbs (BAM = 75lbs)

Rnd 5: Athlete 2, 125lbs (BAM = 85lbs)
Rnd 6: Athlete 3, 125lbs (BAM = 85lbs)
Rnd 7: Athlete 1, 125lbs (BAM = 85lbs)

Rnd 8: Athlete 2, 145lbs (BAM = 105lbs)
Rnd 9: Athlete 3, 145lbs (BAM = 105lbs)

 

Notes:

* Athletes will pick the order they will go through the workout, and must stay in that order throughout the workout.
* Athletes will finish a complete round before the next athlete begins the next round.
* Athletes may help change the weight on the barbell while the previous athlete is finishing up their burpee box jump overs.
* Collars must be used on the barbell every attempt.
* Clean may be any style: Muscle, Power, Split, Squat. Athletes must bring the bar from ground to Shoulders in 1 motion.
* Burpee Box Jump Overs: Athletes will Face the box, drop to the ground with their chest touching, stand back up and jump with two feet onto the box (BAM, ok to complete step ups). On top of the box the Athlete does not need to come to full extension, but two feet are required to touch at the same time, and will then jump down to the other side for 1 repetition. 

* Time Cap: 12 minutes

* Score = Time (1 seconded added to time cap for every rep short)

 

Scoring: For Repetitions: More is Better

Complete with a Running Clock for 2 scores:
4A: AMRAP in 9 minutes:

14 35ft Shuttle Sprints

10 Partner Deadlifts 285lbs (BAM = 235lbs)

4B: AMRAP in 9 minutes:
              Row for max calories

 

Notes:
* 4A and 4B will take place at the same time with 1 Athlete rowing at all times.
* Teams may switch Athletes around as needed throughout the workout. 
* Shuttle Sprints: Each completed 30ft sprint will be complete 1 rep. A two hand touch is required at the end of each completed shuttle sprint length, except for the last 14th rep of each round.  
* Partner Deadlifts: Two Athletes will be working together to deadlift 1 barbell. Athletes use a Overhand, Underhand, and Switch Grip are all acceptable. Athlete may also cross arms if needed to level out the barbell for mix height teams.

* Score 4A = Reps
* Score 4B = Max Cals

 

Scoring: For Repetitions: More is Better

Complete with a Running Clock for 2 scores:
4A: AMRAP in 9 minutes:

14 35ft Shuttle Sprints

10 Partner Deadlifts 285lbs (BAM = 235lbs)

4B: AMRAP in 9 minutes:
              Row for max calories

 

Notes:
* 4A and 4B will take place at the same time with 1 Athlete rowing at all times.
* Teams may switch Athletes around as needed throughout the workout. 
* Shuttle Sprints: Each completed 30ft sprint will be complete 1 rep. A two hand touch is required at the end of each completed shuttle sprint length, except for the last 14th rep of each round.  
* Partner Deadlifts: Two Athletes will be working together to deadlift 1 barbell. Athletes use a Overhand, Underhand, and Switch Grip are all acceptable. Athlete may also cross arms if needed to level out the barbell for mix height teams.

* Score 4A = Reps
* Score 4B = Max Cals

 

Scoring: For Repetitions: More is Better

8% of your score is fundraising.
Donations can be made and found here-

https://www.crowdrise.com/2018GirlsGoneRXLasVegas