Girls Gone Rx Omaha

Onsite Competition for Teams

Event description

 

Girls Gone Rx is proud to announce our 1st Annual event in Omaha at CrossFit Elkhorn

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

 

10 Minutes Total for the Team to establish a 1rm Complex for each Athlete:
               Complex: 3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead

Notes:
* Athletes may rotate throughout the 10 minutes and go in any order.

* The Team has 10 minutes total to use as needed to get each Athlete to establish their complex.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 10lb, another 10lb, 5lb, 2.5lb. If an athlete on your team is above a 230lb 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.
* Deadlifts are all touch and go without any pause or regrip of the barbell on the ground. A Re-grip of the barbell is allowed, but the barbell may not touch the ground to do so.

* Hang Cleans may be at power, above, or below the knee.

* Hang Cleans may be any style: Muscle, Power, Split, or Squat
* Shoulder to Overhead may be any style: Press, Push Press, Push Jerk, Power Jerk, Split Jerk, Squat Jerk. Barbell must be locked out overhead, in line with the body, and with the feet brought back in line with the body. Judge will give a down signal after a completed lift. 

* Complex must be completed unbroken. For example, if an athlete misses the 2nd hang clean, the athlete must start the complex over at the beginning. 
* If the athlete misses any portion of complex and the barbell does not touch the ground, the Athlete may reattempt the missed lift and continue with the complex. 
* Score: A1 1rm Complex + A2 1rm Complex + A3 1rm Complex

Scoring: For Repetitions: More is Better

AMRAP in 15 Minutes:

               100 Double Unders (BAM = Single Unders)

               50 Shoulder to Overhead 115lbs (BAM = 75lbs)

               25 Burpee Box Jumps 20” (BAM = Step Ups allowed)

Notes:

* 1 Athlete works at a time, and Athletes may rotate in or out of the workout at any point. There is no minimum work requirement. 

* Double Unders: 1 Jump for 2 rotations of the rope. A 2 footed jump is required, and no backward jumping will be allowed. 

* Single Unders: 1 jump for 1 rotation of the rope. A 2 footed jump is required, and no backward jumping will be allowed. 

 * Shoulder to Overhead may be any style: Press, Push Press, Push Jerk, Power Jerk, Split Jerk, Squat Jerk. Barbell must be locked out overhead, in line with the body, and with the feet brought back in line with the body.

* 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. 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. The BAM division may step up on to the top of the box with the same standard at the top of the box. 

* Score: Reps

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

9 Rounds for Time: 

5 Snatch: 

               Rnds 1-4: 65lbs (BAM = 55lbs)
                              Rnds 5-7: 85lbs (BAM = 65lbs)

Rnds 8-9: 115lbs (BAM = 75lbs)

10 Toes to Bar (BAM = Hanging Knee Raises)


Athlete Snatch Sequence:
Rnd 1: Athlete 1, 65lbs (BAM = 55lbs)
Rnd 2: Athlete 2, 65lbs (BAM = 55lbs)
Rnd 3: Athlete 3, 65lbs (BAM = 55lbs)
Rnd 4: Athlete 1, 65lbs (BAM = 55lbs)

Rnd 5: Athlete 2, 85lbs (BAM = 65lbs)
Rnd 6: Athlete 3, 85lbs (BAM = 65lbs)
Rnd 7: Athlete 1, 85lbs (BAM = 65lbs)

Rnd 8: Athlete 2, 115lbs (BAM = 75lbs)
Rnd 9: Athlete 3, 115lbs (BAM = 75lbs)

 

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.
* Snatch may be any style: Muscle, Power, Split, Squat, and press outs are ok. Athletes must bring the bar from ground to overhead in 1 motion.
* Toes to Bar: Athlete will start by hanging from full extension from the bar, feet will pass behind the plane of the pull up bar, and 2 feet will touch the pull up bar at the same time. Athletes must come to full extension between reps.  

* Hanging Knee Raises: Athlete will start by hanging from full extension from the bar, any grip, to bringing their knees above the height of their hips. Athletes must come to full extension between reps, with their feet behind the plane of the pull-up bar.

* Time Cap: 12 minutes

* Score = Time

Scoring: For Time: Fastest is Better | Time Cap: 9

3 Rounds for Time:

               12 Cals AAB (BAM = 10 Cals)

               50yd Sandbag Front Rack Carry 70lbs (BAM = 50lbs)

               10 Sandbag Cleans 70lbs (BAM = 50lbs)

               100ft Rope Sled Pull 90lbs (BAM = 65lbs)

 

 

 

Notes:

* Athletes will work one at a time, each completing 1 round of the workout. Once Athlete 1 has completed the sled pull, they will tag Athlete 2 who will begin the 2nd round. Once Athlete 2 completes the sled pull, they will tag Athlete 3 who will begin the 3rd round. Time is complete when Athlete 3 completes the 100ft sled pull. 

* This workout will be performed as a floater to be completed throughout the day. Exact details will be released closer to the event with exact logistics briefed at the event. 

* Sandbag Front Rack Carry: Athletes will carry the sandbag in the front rack with 2 hands without the use of their shoulders or body to assist in the carry. Athletes will move 25yards down to a turnaround point and move 25yards back to the start position. Only completed 25yard sections will be counted towards the team score if team is time capped. 
* Sandbag Cleans: Athletes will bring a sandbag from the ground to the front rack in one fluid motion. Athletes may complete any style clean.

* Rope Sled Pull: Athletes will stand in one spot and pull a 100ft rope attached to a loaded sled 100ft. Athletes may use overhand, underhand, or mixed grip on the rope. A cone will be placed at the 50ft mark for teams that get time capped; entire sled must pass the cone in order to receive partial credit for the sled pull. 
* Rope Sled Pull Logistics: Athelete 1 will begin on the bike, carry, and cleans. The sled and rope will be set up 100ft away from them. Athlete 1 will run 100ft, grab the rope, run another 100ft to start pulling the rope. 

Once Athlete 1 finishes the 100ft rope and tags Athlete 2, Athlete 2 will begin. While Athlete 2 is biking, carrying, and cleaning, Athlete 1 or Athlete 3 can help find the beginning of the rope; but they cannot set up the rope, Athlete 2 will have to do that. Athlete 2 finishes the 100ft rope pull then runs back to tag Athlete 3 for final round. While Athlete 3 is biking, carrying, and cleaning, Athlete 1 or Athlete 2 can help find the beginning of the rope; but they cannot set up the rope, Athlete 3 will have to do that. Once Athlete 3 pulls the sled 100ft the workout is complete. 

* Workout is worth 516 reps for the Rx division (12 for AAB, 25 each 25yd carry, 10 for cleans, 50 for each 50ft rope), 510 reps for BAM division (10 for AAB, 25 each 25yd carry, 10 for cleans, 50 for each 50ft rope)
* Time Cap: 9 minutes
* Score = Time

Scoring: For Repetitions: More is Better

This event is worth 8% of your overall score.

Donations and team pages can be set up here
https://www.crowdrise.com/2018GirlsGoneRXOmaha