Girls Gone Rx Fredericksburg

Onsite Competition for Teams

Event description

 

Girls Gone Rx is proud to announce our 3rd Annual event in Fredericksburg 

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 Repetitions: More is Better

Workout No. 1: "GGRx Gauntlet"

1 Minute at each station for max Points:

Station 1: 75lbs   (BAM = 45lbs)

Station 2: 105lbs (BAM = 75lbs)

Station 3: 125lbs (BAM = 95lbs)

Station 4: 145lbs (BAM = 115lbs)

Station 5: 165lbs (BAM = 135lbs)

Station 6: 185lbs (BAM = 155lbs)

Station 7: 195lbs (BAM = 175lbs)

Station 8: 215lbs (BAM = 185lbs)

Station 9: 225lbs (BAM = 195lbs)

 

Snatch = 3pts 

Clean = 2 pts

Deadlift = 1 pt

No lift = 0 pts

 

 

Notes:

- 1 Athlete works at a time, rotate whenever is needed

- 1 minute of work at each station with :30 second rotation between stations. 

- Snatch and Clean may be any style: muscle, power, split, or squat

- Score = Total points

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

For Time (Cap: 12min):

50 Cal Row

50 Wall Ball Shots 20lbs to 9ft (BAM = 14lbs to 9ft)

50 Box Jump Overs 24" (BAM = 20")

50 Cal Row 

 

 

Notes:

- 1 Athlete works at a time, rotate whenever is needed

- Box Jump for BAM may step up, Rx must jump with 2 feet. No hands allowed on box, and no full extension is required.

- Score: Time (or completed reps)

Scoring: For Repetitions: More is Better

AMRAP in 9 minutes:

8 Cals AAB

8 Pull Ups (BAM = Ring Rows)

8 Cals AAB

8 Toes to Bar (BAM = Hanging Knee Raises)

 

Notes:

- 1 Athlete must complete a minimum of 8 AAB + 8 Pull ups or 8 AAB + 8 TTB, before switching Athletes. Athletes may choose to complete more work, but if they go on the Bike they must complete the following corresponding Gymnastic element before switching with another Athlete. 

- No requirement if the Athlete completes bike + TTB or bike + pull ups

- Athletes may go in any order throughout the workout.

- Score: Reps

Scoring: For Time: Fastest is Better | Time Cap: 10

9 Rounds for Time:

5 Team Syncro Hand Release Burpees

35 Double Unders (BAM = 35 Single Unders)

100ft Prolwer Push 225lbs (BAM = 155lbs)

 

Notes:

- All athletes will complete the 5 burpees together, then athlete 1 will complete the remaining portion of the round (dubs and prowler). The next round all athletes will complete the 5 burpees together, then Athlete 2 will complete the remaining portion of the round. The team will follow this pattern until all 9 rounds are completed. Essentially each athlete will complete 3 entire alternating rounds, and all athletes will complete 45 burpees together.

- Syncro Team Hand Release Burpees: All Athletes on the team will begin the repetition from the standing position, drop to the ground and release their hands. Once all 3 athletes have released their hands at the same time, all 3 athletes will finish the repetition by returning to the standing position and jumping with 2 feet bringing their hands clearly over their head. Hips and Knees must be fully extended during the jump, with hands clearly over the Athletes head (A clap is not required). Judges will mark the syncro component of the burpee when all 3 athletes have released their hands at the same time; Athletes may get to the ground and complete the repetition with the jump at different speeds.

- Prowler push is 50ft out and 50ft back. Teams will receive credit (5 points) for completed 50ft sled length (Sled AND Athlete past marker) in the event a team is time capped. Weights: Rx= Sled + 3 45lb plates, BAM = Sled + 45lb plate + 25lb plate

- Time Cap: 10 minutes (1 round is 50 repetitions)

- Score: Time (or completed reps)

Scoring: For Repetitions: More is Better

Bright Pink Fundraising
donations can be found here

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