Girls Gone Rx Oahu

Onsite Competition for Teams

Event description

 

Girls Gone Rx is proud to announce our 2nd Annual event in Oahu at Alaka'i CrossFit

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: girlsgonerx.com/standards

Excited to announce we now 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. 

Some benefits of our events:
> Girls Weekend! Have a blast competing with your best friends for a great cause!
> Fun, rocking pink and glitter, challenging workouts, PR’s, and tons of epic moments!
> No “finals”, all teams will get to do all workouts!


Registration: $225 per team
This event benefits Bright Pink
www.brightpink.org

Swag
In addition to some amazing prizes for the top teams, EVERY team will get an awesome swag bag! Swag bag include tons of samples, freebies, coupon codes, gift certs, and more!

Refunds
We do not do refunds for our events, but will happily accept team exchanges if you can find someone to take your team spot.

You can all be from different gyms, and they don’t have to be affiliated - just come ready to have fun! Wear your most ridiculous matching outfits and come up with a fun team name. The goal is to HAVE FUN. 
Oh, and did we mention there are prizes?!

Scoring: For Weight: Heavier is Better

Workout No. 1: “Hustle and Muscle”

10 Minutes Total for the Team to establish a 1rm Complex for each Athlete:
               Complex: 3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead



 

Notes:
* Athletes may rotate throughout the 10 minutes and go in any order.

* The Team has 10 minutes total to use as needed to get each Athlete to establish their complex.
* 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 Lift, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Any athlete may help change weights.
* Deadlifts are all touch and go without any pause or regrip of the barbell on the ground. A Re-grip of the barbell is allowed, but the barbell may not touch the ground to do so.

* Hang Cleans may be at power, above, or below the knee.

* Hang Cleans may be any style: Muscle, Power, Split, or Squat
* Shoulder to Overhead may be any style: Press, Push Press, Push Jerk, Power Jerk, Split Jerk, Squat Jerk. Barbell must be locked out overhead, in line with the body, and with the feet brought back in line with the body. Judge will give a down signal after a completed lift. 

* Complex must be completed unbroken. For example, if an athlete misses the 2nd hang clean, the athlete must start the complex over at the beginning. 
* If the athlete misses any portion of complex and the barbell does not touch the ground, the Athlete may reattempt the missed lift and continue with the complex. 
* Score: A1 1rm Complex + A2 1rm Complex + A3 1rm Complex

Scoring: For Repetitions: More is Better

2A: AMRAP in 11 Minutes:

10           Partner Deadlifts 265lbs (BAM = 215lbs)

6             Burpees over Barbell

6*           Toes to Bar (BAM = Hanging Knee Raises)

*Increase TTB reps by 2 each round

 

2B: AMRAP in 11 Minutes:

               Row for Calories

 

Notes:

* 2A and 2B will be completed at the same time. 

* Athletes may switch at any point during the workout. 

* Partner Deadlifts: Two Athletes will be working together to deadlift 1 barbell. Overhand, Underhand, and Switch Grip are all acceptable. Athletes may also cross arms if needed to level out the barbell for mix height teams.

* Burpees over Barbell: Athletes will be parallel to the barbell, chest will touch the ground, and a 2-foot jump over the barbell is required. Full extension while jumping over the barbell is not required. Athletes may step in or out during the burpee.

* Toes to Bar: Athlete will start by hanging from full extension from the bar, feet will pass behind the plane of the pull up bar, and 2 feet will touch the pull up bar at the same time. Athletes must come to full extension between reps. Each round the reps will increase by 2. 

* Hanging Knee Raises: Athlete will start by hanging from full extension from the bar, any grip, to bringing their knees above the height of their hips. Athletes must come to full extension between reps, with their feet behind the plane of the pull-up bar. Each round the reps will increase by 2. 

* Score 2A: Reps

* Score 2B: Calories

Scoring: For Repetitions: More is Better

2A: AMRAP in 11 Minutes:

10           Partner Deadlifts 265lbs (BAM = 215lbs)

6             Burpees over Barbell

6*           Toes to Bar (BAM = Hanging Knee Raises)

*Increase TTB reps by 2 each round

 

2B: AMRAP in 11 Minutes:

               Row for Calories

 

Notes:

* 2A and 2B will be completed at the same time. 

* Athletes may switch at any point during the workout. 

* Partner Deadlifts: Two Athletes will be working together to deadlift 1 barbell. Overhand, Underhand, and Switch Grip are all acceptable. Athletes may also cross arms if needed to level out the barbell for mix height teams.

* Burpees over Barbell: Athletes will be parallel to the barbell, chest will touch the ground, and a 2-foot jump over the barbell is required. Full extension while jumping over the barbell is not required. Athletes may step in or out during the burpee.

* Toes to Bar: Athlete will start by hanging from full extension from the bar, feet will pass behind the plane of the pull up bar, and 2 feet will touch the pull up bar at the same time. Athletes must come to full extension between reps. Each round the reps will increase by 2. 

* Hanging Knee Raises: Athlete will start by hanging from full extension from the bar, any grip, to bringing their knees above the height of their hips. Athletes must come to full extension between reps, with their feet behind the plane of the pull-up bar. Each round the reps will increase by 2. 

* Score 2A: Reps

* Score 2B: Calories

Scoring: For Time: Fastest is Better | Time Cap: 16

Workout No. 3: “I Just Pee’rd” 

4 Rounds for Time:

               100 Double Unders (BAM = Single Unders)

               50 Shoulder to Overhead 115lbs (BAM = 75lbs)

               25 Box Jumps 20” (BAM = Step Ups allowed)

 

 

 

 

 

Notes:

* 1 Athlete works at a time, and Athletes may rotate in or out of the workout at any point. There is no minimum work requirement. 

* Double Unders: 1 Jump for 2 rotations of the rope. A 2 footed jump is required, and no backward jumping will be allowed. 

* Single Unders: 1 jump for 1 rotation of the rope. A 2 footed jump is required, and no backward jumping will be allowed. 

 * Shoulder to Overhead may be any style: Press, Push Press, Push Jerk, Power Jerk, Split Jerk, Squat Jerk. Barbell must be locked out overhead, in line with the body, and with the feet brought back in line with the body.

* Box Jumps: Athlete will begin standing on the ground and jump with two feet to the top of the box. The athlete will then stand up in control with their knees and hips fully extended. The BAM division may step up on to the top of the box with the same standard at the top of the box. 

* Time Cap: 16 minutes

* Score = Time (1 seconded added to time cap for every rep short)

Scoring: For Time: Fastest is Better | Time Cap: 12

For Time:

               300 Dumbbell Snatches 35lbs (BAM = 20lbs)

               300 Dumbbell OHS 35lbs (BAM = Dumbbell Goblet Squats 35lbs)

 

* EMOM: 4 Team Syncro Burpees, starting at 0:00.

* Teams may partition the reps however between snatches and squats. Workout is finished when all 600 reps have been completed.

 

 

Notes:

* 1 Athlete works at a time, and Athletes may rotate in or out of the workout at any point except during the syncro team burpees where all Athletes on the team will work. 
* Syncro Team Burpees: Athletes will begin standing upright, all athletes will touch their chest to the ground, and jump to full extension with both feet leaving the ground and clapping their hands together over their head. Syncro movement will be marked when all athletes have their chest on the ground. Once all athletes have their chest on the ground the athletes may continue the burpee movement. Moving from standing to the ground and jumping can be at different speeds. Burpees do not count towards the team score, but are a buy in to complete work at the beginning of each minute throughout the workout. 

* Dumbbell Snatch: Athlete will bring the Dumbbell from the ground to overhead in 1 motion. Rx division may not have non-lifting hand contact body, BAM division may have hand on body to assist in the movement. Movement finishes with feet underneath body and Dumbbell in line with the body when viewed from the profile
* Single Arm DMB OHS: Athlete will hold a dumbbell OH while completing a full squat with hip crease below the knees, and standing to full extension of the hips and knees with the Dumbbell still over the Athletes head. Hand not holding the dumbbell may not assist in any way other than to lower the dumbbell back to the ground, and must be off of the athletes body while they are squatting. A Dumbbell Squat Snatch may be completed for the first rep if the squat requirements are met. Athletes may switch arms as needed.
* Goblet Squats: Athlete will hold the Dumbbell with both hands centered on their chest while completing a full squat with hip crease below the knees and standing to full extension of the hips and knees.
* Time Cap: 12 Minutes

* Score: Time

Scoring: For Repetitions: More is Better

8% of your event score is fundraising!

Donate and check fundraising efforts here
https://www.crowdrise.com/2018GirlsGoneRXHawaii