Dig Deep, Diabetes

Onsite Competition for Teams

Event description

Dig Deep, Diabetes is a brand new throwdown taking place at 7R Crossfit, Woolwich. The goal is to raise as much money as possible for JDRF, UK, this is a Type One Diabetes charity. 

The competition is same sex pairs aimed at RX and Scaled athletes in two seperate divisons. 

Price is £80 per Team. 

We do have parking however it is limited so we will be issuing parking permits. If you are driving please contact us prior to the event to get this organised.

Snacks, Noccos, Coffee etc will be on sale and we do have a sainsburys round the corner if needed. 

Registration will be between 8 and 8:30 with the first workout looking to kick off about 9am. 

Any questions please email Nicola@7r-gym.com

Movement Standards

RX must have.. 

Pull Ups

Toes to Bar

Clean and Jerk 80/50

Snatch 70/40 

One of you must have HSPU

One of you must have Double Unders

KB swings (20/16)

DB Work (22.5/15)

 

Scaled must have... 

Ring Rows

Knee Raises

Push Press 25

One of you must have Single Unders

KB Swings (16/12)

DB Work (15/10)

 

Scoring: For Time: Fastest is Better | Time Cap: 9

RX

10 Rounds for Time: (Must move cone to next square between each round) 

10 Synchronised Single Arm Overhead Walking Lunges (22.5/15kg)

3 Bar Muscle Ups 

Finish standing on Box 

 

Scaled

10 Rounds for Time: (Must move cone to next square between each round)

10 Synchronised DB Walking Lunges (15/10kg)

10 Snynchronised Ab mat Sit Ups 

Scoring: For Weight: Heavier is Better

RX Division...

Snatch Ladder:

Each team will have just one bar, they must change their own weights within the time frame. 

0-2mins- 50/35kg and 60/45kg 

2-4mins- 70/55kg and 75/60kg

4-6mins- 80/65kg

6-8mins-  85/70kg

8-10mins- 90/75kg 

If hit final 2 minutes then as many reps as possible at this weight in remainig time

 

Scaled Division....

Ground to Overhead Ladder 

0-2mins 35/20kg and 45/30kg

2-4mins 50/35kg and 55/40kg 

4-6mins 60/45kg

6-8mins 65/50kg

8-10mins 70/55kg

Scoring: For Repetitions: More is Better

15 Minute AMRAP:

RX 

7 Rounds:

7 Pull Ups 

7 Toes to Bar

7 Synchronised Burpees 

7 Deadlifts (45/30)

7 Thrusters (45/30)

7 DB Snatch 

7 USA KB Swings 

As many Doulbe Unders in remaining time as possible 

 

Scaled:

7 Jumping Pull Ups 

7 Hanging Knee Raises

7 Synchronised Burpees

7 Deadlifts 

7 Thrusters

7 DB Snatch 

7 Jumping Pull Ups 

7 USA Kettlebell Swings

As many Single Unders in remainig time as possible. 

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

RX

10-8-6-4-2

Clean and Jerk (50/35)

DB Box Step Ups (22.5/15)

 

Scaled

10-8-6-4-2

Clean and Jerk (35/20)

DB Box Step Ups (15/10) 

 

Scoring: For Time: Fastest is Better

RX:
5K Run 

 

Scaled:

2.5K Run