Girls Gone Rx DC

Onsite Competition for Teams

Event description

Girls Gone Rx is proud to announce our 4th Annual event in DC at Kingstowne

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: http://girlsgonerx.com/standards/

Excited to announce we 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.

Scoring: For Repetitions: More is Better

Every Dollar Raised = 1 Rep for a score.

Find donations (and make donations) here
https://www.crowdrise.com/DCGGRX2019

 

Fundraising is worth 8% of your overall event score. Regular workouts are worth 23% each.

Scoring: For Weight: Heavier is Better

Workout No. 1A and 1B: Double Trouble
Complete with a Running Clock for 2 scores:
1A: 0:00 to 9:00:
Athlete 1: 3rm Front Squat
Athlete 2: 3rm Front Squat
Athlete 3: 3rm Front Squat
9:00 to 10:00:
Transition/Rest/Warm Up Cleans
1B: 10:00 to 15:00:
Athlete 1: 1rm Clean
Athlete 2: 1rm Clean
Athlete 3: 1rm Clean


* Collars must be used on the barbell every attempt.
* Score 1A = A1 3RM Front Squat + A2 3RM Front Squat + A3 3RM Front Squat
* Score 1B = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean

Scoring: For Weight: Heavier is Better

Workout No. 1A and 1B: Double Trouble
Complete with a Running Clock for 2 scores:
1A: 0:00 to 9:00:
Athlete 1: 3rm Front Squat
Athlete 2: 3rm Front Squat
Athlete 3: 3rm Front Squat
9:00 to 10:00:
Transition/Rest/Warm Up Cleans
1B: 10:00 to 15:00:
Athlete 1: 1rm Clean
Athlete 2: 1rm Clean
Athlete 3: 1rm Clean

Notes:
* Repeat from 2018; lets see that years worth of hard work put to the test!


1A
* Athletes may rotate throughout the 9 minutes and go in any order.
* The Team has 9 minutes total to use as needed to get each Athlete to establish their required 3rm from a Rack.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb Front Squat Triple, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Score 1A = A1 3RM Front Squat + A2 3RM Front Squat + A3 3RM Front Squat

1B
* Athletes may rotate throughout the 5 minutes and go in any order.
* The Team has 5 minutes total to use as needed to get each Athlete to establish their required 1rm clean from the ground.
* Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; i.e. no hang, halt, or segmented cleans as deemed by the judge. 
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb clean, one additional pair of 45lb plates will be given to the team. 
* Collars must be used on the barbell every attempt.
* Score 1B = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean

Scoring: For Repetitions: More is Better

Workout 2: "Two Bars of Death V2"
AMRAP in 6 minutes:
Athlete 1: Shoulder to Overhead using a 15kg BB at 115lbs (BAM: 75lbs)
Athlete 2: Front Rack Hold using a 20kg BB at 135lbs (BAM: 75lbs)
Athlete 3: Rest


* Score: Reps

Scoring: For Repetitions: More is Better

Workout 3a and 3b: "Becky"
Complete Workout 2a and 2b with a running clock starting at the same time
AMRAP in 12 Minutes:
10 Partner Deadlifts 265lbs (BAM: 215lbs)
30 Box Step Ups 20" with 24kg kettlebell (BAM: 16kg)
90 Double Unders (BAM: Single Unders)


AMRAP in 12 Minutes:
Row for Calories


Notes:  

* Workout 3a and 3b will take place at the same time with one 12 minute clock.

* Athletes can rotate between all movements at any time.
* Score: Row Cals + AMRAP Reps

Scoring: For Time: Fastest is Better | Time Cap: 11

Workout 4: "Afternoon Delight"

6 Rounds for Time:
9 Dumbbell Push Ups (BAM: Incline Push Ups 20")
12 D-Ball Over Shoulder 70lbs (BAM: 50lbs)
15 Pull Ups (BAM: Ring Rows)


*Score: Time (Cap: 11 min)