Girls Gone Rx Baltimore

Onsite Competition for Teams

Event description

Girls Gone Rx is proud to announce our 1st Annual event at Baltimore at Old Line

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

Using a 15-minute Running Clock:

1A:

AMRAP in 8 minutes:

  • 20 Pull Ups (BAM: Ring Rows)
  • 20 Goblet Squats 24kg (BAM: 16kg)

AMRAP in 8 minutes:

  • Max Calorie Row

-then immediately-

1B:

//1A:

  • 1 Athlete will work at a time for the Pull Ups and Goblet Squats, 1 Athlete will work at a time for the row, and 1 Athlete will be resting. Athletes may rotate however they wish during the 8-minute AMRAPS of 1A.
  • Pull Ups: Athlete will hang from the pull up bar with feet free off 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.
  • Goblet Squat: Athletes will hold a Kettlebell in a front rack position and complete a full depth squat (hip crease below knees). Athletes elbows must be below the Kettlebell, and the Athletes arms may not touch the Athletes legs. Kettlebells may not be dropped, or the team may be stopped from continuing on with this portion of the workout (Judge discretion).

* Row: Judge will mark the number of calories at the 8-minute mark.

* Score: Repetitions + Calories

Scoring: For Weight: Heavier is Better

7 minutes for team to establish:

  • 1rm Squat Clean, each Athlete

// 1B:

  • Athletes will start with an empty barbell.
  • 1 Athlete will be working at a time, and the other Athletes may help load the barbell.
  • Athletes may go in any order throughout the 7 minutes and will be allowed as many attempts within the time as possible.
  • Barbell weight may only go up in weight, and collars must be used.
  • Squat Clean: Athletes must pass through a full depth squat (hip crease below knee) before standing up the barbell. A Power Clean + Front Squat for the BAM division is permitted.
  • Score: Athlete 1 1rm + Athlete 2 1rm + Athlete 3 1rm

Scoring: For Repetitions: More is Better

Using a 10:00 minute running clock:

3 Rounds of the following (1 rnd ea Athlete):

15 Power Snatches 65lbs (BAM: 55lbs)

15 Burpee Box Jump Overs 20” (BAM: Step Ups Ok)

15 Calorie Bike

 

-then-

 

With Remaining time:

Max Rep Deadlift 155lbs (BAM: 125lbs)

 

 

Notes:

* Athlete 1 will complete the first of 3 rounds (PWR Snatch, BJO, Bike), and once complete Athlete 2 will begin the 2nd round. Once Athlete 2 completes their entire round, Athlete 3 will complete their round.

* Once all Athletes have completed their required round (3 rounds total), the team will load their deadlift weight onto the Barbell used for the Power Snatches.

* Athletes may rotate however throughout the remaining time as the team completes deadlift repetitions. 1 Athlete works at a time.

* Teams that fail to complete the initial 3 rounds of the workout within the 10-minute time cap, will receive a score or repetitions completed.

* Burpee Box Jump Overs: No hands may contact the box. Athletes must jump with 2 feet and must touch with 2 feet on top of the box (do not need to stand up) and finish the repetition with both feet on the ground on the opposite side of the box. BAM division may step up onto the box.

* Score: Total Repetitions

 

Scoring: For Repetitions: More is Better

For Time:
                Athlete 1: “Grace” 30 Clean & Jerks 95lbs (BAM: 65lbs)
                Athlete 2: “Isabel” 30 Snatches 95lbs (BAM: 65lbs)
                Athlete 3: “Karen” 150 Wall Balls 14lbs to 10ft (BAM: 10lbs to 10ft)

 

 

Notes:

* Athletes will determine who completes each workout, and all three Athletes will work simultaneously.
* Once an Athlete completes their workout, they can assist any Athlete they choose, only one of them working at a time.
* If two Athletes complete their workout, they both can assist the remaining Athlete, only one of them working at a time.
* Time Cap: 8 Minutes. If time capped, remaining reps will be added as seconds to the 8 minute cap

* Workout is complete when all 3 benchmarks are completed.

* Score: Time (or completed repetitions)

  

Scoring: For Repetitions: More is Better

Workout No.4 (Floater): “Regina George”

AMRAP in 5 minutes:

               Max Rep Ski Erg Calories

               Max Rep Single Arm Dumbbell Thrusters 35lbs (BAM: 20lbs)

 

 

Notes:

* This workout will be performed as a Floater, to be completed between the first and last workout.

* 1 Athlete works on Ski Erg, 1 Athlete works on Dumbbell Thrusters, and 1 Athlete rests.

* Rotate through movements as desired throughout the 5 minutes.

* Score: Repetitions

Scoring: For Repetitions: More is Better

Donations can be found here

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