The Phoenix

Onsite Competition for Individuals and teams

Event description

The Phoenix is a Central Women’s Competition designed for ALL levels of female competitors. The Phoenix  will test your abilities against your peers.  Ladies, this is your chance to rise up, take on a new challenge and prove to yourself exactly what you are capable of! 



 The Phoenix

 @ Central Downtown

Saturday, April 16th

8:00am – 4:00pm

Limited to 95 Individuals & 40 Teams of 3


Individual Divisions include: 10 RX, 30 Intermediate, 30 Scaled, 10 Masters 40-44, 10 Masters 45-49 and 5 Masters 50+

$95 per athlete


Kids and Teens Division Include: Age Groups 8-10, 11-13, 14-15

$25 per athlete


NEW: Team Divisions include: 10 RX, 15 Intermediate, 10 Scaled, 5 Masters 40+

$295 per team


3 WODs + Top Ten Finale WOD


Individual Division Break Down


RX: Advanced athletes who are able to do all movements, including muscle ups, handstand push ups, and pistols. They also can move 105# plus in all Olympic Lifts efficiently. 


Intermediate: Athletes who are able to do pull ups, toes to bar, and move 85# plus in all Olympic Lifts efficiently.


Scaled: Athletes who are new to the competition scene. They will be able to modify any gymnastic movements such as banded pull ups or jumping pull ups. They also can move 35-65# barbell in all Olympic movements. Scaled division will not move to a final but are guaranteed 3 workouts.


All Masters: These athletes should be able to perform pull ups, toes to bar, and handstand push ups. They should be able to perform all Olympic barbell movements efficiently. 50+ will have some scaling based on gymnastics compared to 40-49, such as Overhead Walking Plate Lunges vs HSPU. 


**Masters athletes may sign up for the Scaled Division if need to scale any gymnastic movements.


Team Division Break Down:


RX Teams: Team members who are able to do all movements, including muscle ups, handstand push ups, and pistols. They also can move 105# plus in all Olympic Lifts efficiently. 


Intermediate Teams: Team members who are able to do pull ups, toes to bar, and move 85# plus in all Olympic Lifts efficiently.


Scaled Teams: Team members who are new to the competition scene. They will be able to modify any gymnastic movements such as banded pull ups or jumping pull ups. They also can move 35-65# barbell in all Olympic movements. Scaled division will not move to final but are guaranteed 3 workouts.


Masters 40+ Teams: The team is comprised of any Masters aged 40+. Team members who are able to do pull ups, toes to bar, and move 85# plus in all Olympic Lifts efficiently. Masters 40+ will not move to final but are guaranteed 3 workouts.



*To judge, you must register as a volunteer and indicate in the notes section that you would like to "JUDGE"


**Judges/Volunteers register by April 1st to guarantee shirt size!


Details: 

 

What to Bring: 

   Water Bottle, competition food/snacks, coolers are OK

   Jump rope & tape

   Lawn chairs, blankets, sun umbrellas, sunblock

  Change of clothes for the after party!

 

Spectators (men are allowed too) are free!

 

Kids & Pets on a leash are welcome!


*Refund Policy- After April 1st, it is up to the athlete to find a replacement if she is unable to compete on the day of the invite. No refunds will be issued after April 1st. 

Scoring: For Time: Fastest is Better

15 min Time Cap: RX: 1000m Row 20 RKBS 32kg 50 DU 750m Row 20 RKBS 50 DU 500m Row 20 RKBS 50 DU Intermediate: 750m Row 20 RKBS 24kg 50 DU 500m Row 20 RKBS 50 DU 250m Row 20 RKBS 50 DU Scaled: 750m Row 20 RKBS 16kg 50 DU or 150 SU 500m Row 20 RKBS 50 DU or 150 SU 250m Row 20 RKBS 50 DU or 150 SU

Scoring: For Weight: Heavier is Better

6 mins to establish: Max Hang Clean *squat or power Rest 60secs Max Toes to Bar in 90 secs RX & Intermediate: T2B Scaled: Hanging Knee Raises

Scoring: For Time: Fastest is Better

10 Min Time Cap: RX: 27 Chest to Bar Pull Ups 21 Alt. Pistols 15 HSPU 9 Shoulder to OH at 125# Intermediate: 27 Pull Ups 21 Alt. Pistols 15 HSPU to 1 ab mat 9 Shoulder to OH at 95# Scaled: 27 Pull Ups *may use band or jumping 21 Alt. Lunges with KB at 16kg 15 HR Push Ups 9 Shoulder to OH at 65#

Scoring: For Time: Fastest is Better

30 Single Unders 20 KB Swings to Eye Level 10 Deadlifts 8-10: 3 Rounds 11-13: 4 Rounds 14-15: 5 Rounds

Scoring: For Time: Fastest is Better

21-15-9 Power Cleans Box Jumps 8-10: 20# bar, 12 inch box 11-13: 30# bar, 20 inch box 14-15: 45# bar, 20 inch box

Scoring: For Time: Fastest is Better

25 Burpees Over Bar 25 Power Snatches 25 BB Back Squats 25 Box Jumps

Scoring: For Time: Fastest is Better

20 Min Time Cap: Each athlete must complete: 750m Row 100 RKB swings 150 DU RX & Masters: 32kg Intermediate: 24kg Scaled: 16kg & 150 DU or 300 Single Unders *athletes choice

Scoring: For Weight: Heavier is Better

Each team member will have: 2 minutes to find Max Hang Clean rest 60 seconds 60 seconds to find Max Toes to Bar Scaled: Hanging Knee Raises

Scoring: For Time: Fastest is Better

10 Min Time Cap: 63 Chest to Bar Pull Ups 49 Alternating Pistols 35 Handstand Push Ups 21 Shoulder to Overhead 125# Intermediate: Chin Over Bar Pull Ups, Pistols, HSPU with 1 abmat on the ground, 95# bar Scaled: Jumping or Banded Pull Ups, Lunges with 16kg KB at their chest, Hand Release Push Ups, 65# bar

Scoring: For Time: Fastest is Better

50 Bar Over Burpee 50 Power Snatches 50 BB Back Squats 50 Box Jumps