Girls Gone Rx Pittsburgh

Onsite Competition for Teams

Event description

Girls Gone Rx is proud to announce our 3rd Annual event in Wilmington at T2

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 Time: Fastest is Better | Time Cap: 16

Workout No. 1: “Waterfall”

3 Rounds for Time:

750m Row

50 Box Jumps 20”

35 Thrusters 70# (BAM: 55lbs)

15 Pull ups (BAM: Ring Rows)

 

 

 

Notes:

*This workout will be performed by “Following the Leader”. Athlete 1 completes the row, then moves on to the Box Jumps. Once Athlete 1 is on the box jumps, Athlete 2 will start the row. Athletes will continue moving through the workout following the previous athlete.

*Each athlete will complete 1 round of the workout, and the workout will be completed when Athlete 3 finishes their last pull up.

*Athletes may not jump ahead in a movement until the previous Athlete has completed it. 

*Box Jumps: 2-footed jump onto the top of the box. Movement finishes with control on top of the box and hips/knees extended. BAM division may step up on the box jumps. No hands are permitted on the box.

*Thruster: This is a standard thruster; no “jerk” thrusters will be permitted. A squat clean thruster for the first repetition is allowed.

*Pull Ups: Athlete will hang from the pull up bar with feet free of the ground and arms fully extended. Overhand, underhand or mixed grip are permitted if standard is met.  At the top of the movement, the chin must clearly be over the height of the pull up bar and break the horizontal plane of the bar for 1 repetition.

*Ring Rows:  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 their ribs for 1 repetition. Athlete must maintain a straight planked body position with knees locked out and no sagging of the hips throughout the movement.

*Time Cap: 16 min

*Score: Time (or completed repetitions)

Scoring: For Time: Fastest is Better | Time Cap: 7

Workout No. 2: “Tag Team Diane”

For Time:

42-30-18

Deadlift 155 (BAM: 115lbs)

HSPU (BAM: HRPU)

 


One Athlete always holds dead hang on rig.

 

 

 

Notes:

*1 Athlete works, 1 Athlete holds a dead hang from the Rig, and 1 Athlete rests. 

*Athletes may rotate at any point. 

*Deadlift: This is a traditional deadlift, no Sumo. Movement finishes with the Athletes knees and hips extended, and shoulders clearly behind the plane of the pull up bar. 

*HSPU: Movement begins from the handstand position, with both heels touching the wall. Athlete will lower their head to a mat, then press (or kipp) back to the starting position. Exact athlete set up will be discussed the day of the event. 

*HRPU: Hand release push-up. Athletes will start from a plank position, lower their body in a straight planked position to the ground, release their hands from the ground, and press back up in a straight planked position. Athletes knees must be locked out the entire repetition and may not touch the ground as the athlete press back up. Athletes feet/toes may not break from the ground. 

*Time Cap: 7 minutes

*Score: Time (or completed repetitions)

Scoring: For Time: Fastest is Better | Time Cap: 8

Workout No. 3: “Sprint Snatch Ladder”

3 Rounds for Time:

10 Squat Snatch 75lbs (BAM: 35lbs)

7 Squat Snatch 95lbs (BAM: 55lbs)

4 Squat Snatch 110lbs (BAM: 75lbs)

 

 

 

Notes:

*Athlete 1 completes the first round then runs back and tags Athlete 2. Athlete 2 completes their round and runs back and tags Athlete 3. Athlete 3 completes their round and runs back to their teammates to complete the workout.

*BAM may complete a Power Snatch + OHS for their repetitions. 

*Time Cap: 8 min

*Score: Time (or completed repetitions)

 

Scoring: For Repetitions: More is Better

Workout No.4: “Reps”

AMRAP in 10 minutes:

100 Double Unders, ATHLETE 1 (BAM: Single Unders)

75 Toes to Bar (BAM: Hanging Knee Raises)

100 Double Unders, ATHLETE 2 (BAM: Single Unders)

75 Hang Power Cleans 85lbs (BAM: 55lbs)

100 Double Unders, ATHLETE 3 (BAM: Single Unders)

 

 

 

Notes:

*Athletes must pick when they will complete their jump rope repetition within the workout and may not change the order. 

*Athletes may partition the repetitions of toes to bar/hanging knee raises, and Hang Power Cleans between all members of the team.

*Toes to Bar: Athletes will start from a hanging position on the rig, with feet behind the plane of the pull up bar. Athletes will bring both feet and touch the pull up bar at the same time, between the hands for 1 repetition. 

*Hanging Knee Raises: Athletes will bring their knees above the height of their hip crease from 1 repetition. Athletes will bring their feet behind the plane of the pull up bar between each repetition.

*Hang Power Cleans: Athlete may not bring their first repetition directly from the ground; they must complete a deadlift first. Athletes can Hang Power Clean from any position other than the ground. Athlete repetition finishes with hips and knees extended, feet underneath the Athlete, elbows clearly in front of the barbell, and the barbell on the Athletes shoulders. 

*Score: Repetitions

Scoring: For Repetitions: More is Better

Bright Pink Fundraising- this is worth 8% of your overall event score.
Donations can be made here

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