London Affiliate Cup

Onsite Competition for Teams

Event description

The London Affiliate Cup is a competition for affiliates of London and surrounding areas.

This event is to celebrate fitness and community on a larger scale with the hopes to continue each year. Competition winners will earn bragging rights for the year and house the Cup in your box until the following year!

There are 3 divisions: Scaled, RX and Coaches...

Teams will be made up of 2 male and 2 female.

Coaches Teams may call up an RX athlete to join their team only if the coaching staff is less than 2 & 2 respectively.

A copy of division standards & qualifying workout will be emailed to each Affiliate in order to assist in selecting your best teams to send.

Each Affiliate will be granted 1 team per division. RSVP by February 1st, 2019 and register by February 15th, 2019. After February 15th, 2019 the divisions will open up with the opportunity to send additional teams if Affiliates do not fulfill their teams/division.

Registration is $300/team. 


 

 

 

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

Male/Female Pairs

For time • 10:00 min CAP

24 - *21* - 18
Ring Rows
Hand Release Push-ups
*10 DU/ both working partners at the “-“ before the transition

+
right into:
+

*15* - 12 - *9*
Pull-ups

*5*
- 4 - *3*
Wall Walks 
*10 DU/ both working partners at the “-“ before the transition

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

Skillz Kill
Male/Female Pairs

Standard Text = Pair 1 working
*___* = Pair 2 working

For time : 10 min CAP

24 - *21* - 18
CTB Pull-ups
Kipping HSPU
*1 athlete from each pair must complete 25 DU at the "-" before the transition

+
right into:
+

*15* - 12 - *9*
Bar Muscle Ups
Strict HSPU
*pair must complete 25 DU at the "-" before the transition

Scoring: For Time: Fastest is Better | Time Cap: 6

ON A 12 MINUTE RUNNING CLOCK:

2A
4 Rounds of “DT” For Time (6 min TIME CAP):

“DT” = 12 Deadlift + 9 Hang Power Clean + 6 Shoulder to Overhead

Same sex pairs alternating FULL rounds (2 rounds per athlete)

Barbell Weights:
Coaches and RX (155/105#)
Scaled (95/65#)

+

In Remaining Time:

2B
Establish 1RM Power Clean

*Each athlete lifts
*1 male and 1 female bar/team
*Only one lifter in the lane at a time
*Heaviest lift of each athlete is combined to make the score for this event TOTAL pounds lifted.

Scoring: For Time: Fastest is Better | Time Cap: 6

ON A 12 MINUTE RUNNING CLOCK:

2A
4 Rounds of “DT” For Time (6 min TIME CAP)
Same sex pairs alternating FULL rounds (2 rounds per athlete):

“DT” = 12 Deadlift + 9 Hang Power Clean + 6 Shoulder to Overhead • Coaches and RX (155/105#)

+

In Remaining Time (at least 6:00min):

2B
Establish 1RM Power Clean

*Each athlete lifts
*1 male and 1 female bar/team
*Only one lifter in the lane at a time
*Heaviest lift of each athlete is combined to make the score for this event TOTAL pounds lifted.

Scoring: For Weight: Heavier is Better

Slingin Tin (12 minute Event)

Remaining Time (at least 6:00min):

2B
Establish 1RM Power Clean

*Each athlete lifts
*1 male and 1 female bar/team
*Only one lifter in the lane at a time
*Heaviest lift of each athlete is combined to make the score for this event TOTAL pounds lifted.

Scoring: For Repetitions: More is Better

“Dirty Thirty”
Synchro everything

Time Cap 10min CAP:
40 cal AB *
(ALL TEAM MEMBERS must contribute switch at the 10,20,30 and finish at the 40)

40 DB Step Ups (F/M) (35/20#) (24/20)
30 Box Jump Overs (ANY 2) (24/20)
30 DB Snatches (F/M) (35/20#)
20 BBJO (ANY 2) (24/20)
20 DB Thrusters (F/M) (35/20#)

AMRAP cal AB remaining time*
*one athlete at a time on the bike

Scoring: For Repetitions: More is Better

Workout 3

“Dirty Thirty”
Synchro everything

Time Cap: 10:00 min CAP
40 cal AB
(ALL TEAM MEMBERS must contribute switch at the 10,20,30 and finish at the 40)

40 DB Step Ups (F/M) (50/35) (24/20)
30 Box Jump Overs (ANY 2) (24/20)
30 DB Snatches (F/M) (50/35)
20 Burpee Box Jump Over (ANY 2) (24/20)
20 DB Thrusters (F/M) (50/35)

AMRAP cal AB remaining time*
*one athlete at a time on the bike