Granite Games Throwdown @ [CrossFit Complete]
Onsite Competition for Teams
Event description
----HERE IS WHAT YOU NEED TO KNOW!-----
EVENT TIMELINE
Friday
5PM-7PM - Early Check-In
Saturday
6:30AM - Gym Opens and Check-In begins
7:30AM - Athlete Briefing
8:30AM - Event 1 & Event 2
**EVENT 1 and 2 will run back to back with a 2 minute reset**
12:25PM- Event 3
2:25PM - Event 4
4:30PM - Award ceremmony
BE PREPARED
It is your responsibility to know the workouts, standards, and your heat times. You will be expected to check-in for your heat in the marked athlete loading area NO LATER than 10 minutes before your heat.
If you haven't watched videos on the flow and standards for the WODS...It is not to late to use links below!
PARKING
There will be designated parking areas. Please avoid parking areas that are marked as off limits. Vehicles parked in these off limit areas will be towed.
CHECK-IN
Check-In will take place at CrossFit Complete Edmond
Only 1 team member needs to check in - HOWEVER - Waivers need to be signed by EVERY ATHLETE (You should have done this online) athlete cannot grab t-shirt OR compete until waiver is complete.
You will have two opportunities to check-in
Friday evening from 5pm-7pm
OR
Saturday morning from 630AM-1030AM (You MUST check in before your 1st event)
ATHLETE BRIEFING
There will be an athlete briefing on Saturday morning at 7:30am. This is your opportunity to check out the flow of the events and movement standards as well as ask questions. This is not mandatory, but HIGHLY ENCOURAGED!
FOOD
Sarah at Fresh Fit will be selling delicious and nutritious prepped meals all day, but bring snacks. Becasue...SNACKS ARE LIFE.
ATHLETE/WARM-UP
There will be marked spaces designated for athletes to warm-up and relax between events. Please do your best to keep these areas clean. BRING CHAIRS for your squad!
SPECTATORS
FREE! Load up the crew and come on!
SCORING/LEADERBOARD
VENDORS
We have vendors for
COFFEE - Open Flame
Apparel - RokFit
Supplements - Triad
REFUNDS
No Take-Backs – Life happens—we totally get that. But please be aware that if you cannot participate in the weekend’s events, we cannot offer a refund for any reason.
ATHLETE REPLACEMENTS
Trading Places – You can substitute an athlete up until your team checks in. After that...NO WAY, JOSE!
Scoring: For Weight: Heavier is Better
Time Cap: 10 minutes
Find 5 RM Front Squat from the floor
Score is total weight added from all 3 athletes
Scoring: For Repetitions: More is Better
15 min AMRAP
Intermediate
100 Double Unders
30 Chest to Bar Pull-ups
30 DB Shoulder to Overhead (50lbs/35lbs)
30 Toe To Bar
100 Double Unders
40 Chest to Bar Pull-ups
40 DB Shoulder to Overhead (50lbs/35lbs)
40 Toe To Bar
100 Double Unders
50 Chest to Bar Pull-ups
50 DB Shoulder to Overhead (50lbs/35lbs)
50 Toe To Bar
100 Double Unders
60 Chest to Bar Pull-ups
60 DB Shoulder to Overhead (50lbs/35lbs)
60 Toe To Bar
Scaled
150 Single Unders
30 Ring Rows
30 DB Shoulder to Overhead (35lbs/20lbs)
30 Hanging Knee Raises
150 Single Unders
40 Ring Rows
40 DB Shoulder to Overhead (35lbs/20lbs)
40 Hanging Knee Raises
150 Single Unders
50 Ring Rows
50 DB Shoulder to Overhead (35lbs/20lbs)
50 Hanging Knee Raises
150 Single Unders
60 Ring Rows
60 DB Shoulder to Overhead (35lbs/20lbs)
60 Hanging Knee Raises
Scoring: For Repetitions: More is Better
10 min AMRAP
Intermediate
12 Partner Deadlifts (405lbs/265lbs)
*1 partner must hang from the pull up bar while 2 partners compelte deadlifts*
12 DB Front Rack Box Step Overs (35lbs/20lbs)
Scaled
12 Partner Deadlifts (315lbs/205lbs)
*1 partner must hang from the pull up bar while 2 partners compelte deadlifts*
8 DB Farmers Carry Box Step Overs (35lbs/20lbs)
Scoring: For Time: Fastest is Better | Time Cap: 12
Time Cap: 12 minutes
Intermediate
6 Rounds Total
12 Burpee Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch (50lbs/35lbs)
*each athlete must complete 2 full rounds*
Scaled
6 Rounds Total
12 Burpee Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch (35lbs/20lbs)
*each athlete must complete 2 full rounds*
