Details.
Squad Games

  • Date
    12/08/2018
  • Time
    9:00
  • Address
    225 Crescent Cir, Marietta
  • Email
    james@atlantaleague.com

Bring Your Squad!

 

Stats.

  • 12kSq Ft
  • 3WODs
  • 2Divisions
  • 2-5Players

Info.

-Saturday, December 8th, 2018 9am-4pm
-Hosted at CrossFit 11:24 in Marietta, GA
-Event info updated on the Facebook Squad Games Event Page
-2-5 players, any mix of genders including all male or all female or coed. It’s your squad. 
Scaled and RX Divisions.
-3 Crazy Team WODs all based on team strategy and working together.
-12,000 sq feet competition location, the largest in Atlanta.
-Equipment: 22 C2 Rowers, 22 Rogue Echo Bikes, 12 Ski Ergs, 60+ barbells.
-Vendor Village located inside to browse all your favorite brands.
-Prize package for top 3 teams in each division.

Registration.

CrossFit Owners compete free in all Atlanta League events. Email james@atlantaleague.com


 


Squad Games WODS

RX WOD #1 (FINAL)

2 C2 Rowers per lane
1 Guy bar/ 1 Girl bar per lane
25 Min Timecap

Part A – 6 min continuous clock
Score = Total Reps
-30 Sec Snatch Max Reps 135/85
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Snatch Max Reps 165/105
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Snatch Max Reps 185/115
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Clean Max Reps 205/135
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Clean Max Reps 225/155
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Clean Max Reps 245/175
Rest 30 Sec – Strip bar, get ready for Part B

Part B – 19 min clock
Score = Combined Calories Rowed
**DONE IN ANY ORDER!** Once you start a movement, you must finish before moving on. Switch players at any time with a hand touch. 1 person working at a time.
2 Rounds
40 Thrusters 135/85
40 Box Jumps 30″/24″
40 Wallballs 30/20lbs to 10’/9′
20 HandStand Pushups (girls to 1 abmat)
20 Toes-2-Bar
10 Bar or Ring Muscle Ups (Team decides before the WOD)
*Begin rowing after completion of 2 rounds

Notes:
• Two scores for this workout Part A is total reps, Part B is total calories rowed.
• May switch athletes at any time with a hand tag. 1 Person working at a time except on row (2 rowers).
• Anyone may add or remove weight to the bar for snatch/clean but bars must be clipped for safety.
• Team chooses ring or bar muscle ups before the workout.
• Part B is done in any order. Once you begin a movement you must finish it before moving on. Must complete round 1 completely before starting round 2.

RX WOD #2 (FINAL)

20 Min Timecap
2 Echo Bikes per lane

AMRAP 20 Min
Score = Rounds + Reps of Pullups, Lunges, Calories, GHD. (100 reps each round)
Buy-In: 5 per round Synchronized Team Burpees
25 Chin-Over Pullups
25 OH Bar Walking Lunges 95/65
12 Calories on 2 Echo Bikes (25 calories total)
25 GHD Situps (1 GHD no changing height, set it before the WOD)

Notes:
• Entire team begins the round with synchronized burpees. 5 burpees for each round ( rd 1=5, rd 2=10, rd3=15, etc)
• May switch athletes at any time with a hand tag.
• 1 Person working at a time except burpees (whole team) and Echo Bike (2 people).
• 1 GHD per team set at the beginning to a height. No changing GHD during WOD.
• Score = rounds + reps in 20 min. Round = 100 reps (burpees don’t count toward score).

RX Floater WOD #3 (FINAL)

25 min timecap
1 Ski Erg per lane

4 Rounds
Score = Reps Completed or Time
Run 200m as a team
5 Rope Climbs
15 DB Step Overs 35/20lbs DBs, 24″/20″

20 Cals Ski Erg
60 DU’s

Notes:
• May switch athletes at any time with hand tag.
• Dumbell step overs is holding a pair of DBs.
• Score = Time plus any uncompleted reps. (25 min x 60 sec = 1,500 plus any uncompleted reps).

Scaled WOD #1 (FINAL)

2 C2 Rowers per lane
1 Guy bar/ 1 Girl bar per lane
25 Min Timecap

Part A – 6 min continuous clock
Score = Total Reps
-30 Sec Snatch Max Reps 75/45
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Snatch Max Reps 95/65
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Snatch Max Reps 115/75
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Clean Max Reps 135/85
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Clean Max Reps 155/95
Rest 30 Sec – Bar Setup, Add Weight
-30 Sec Clean Max Reps 185/115
Rest 30 Sec – Strip bar, get ready for Part B

Part B – 19 min clock
Score = Combined Calories Rowed
**DONE IN ANY ORDER!** Once you start a movement, you must finish before moving on. Switch players at any time with a hand touch. 1 person working at a time.
2 Rounds
40 Thrusters 75/45
40 Box Jumps 24″/20″
40 Wallballs 20/10lbs to 10’/9′
20 DB Push Press 30/15lbs
20 Med Ball Situps 20/10lbs (on an abmat)
10 KB Swings 55/35lbs

Notes:
• Two scores for this workout Part A is total reps, Part B is total calories rowed.
• May switch athletes at any time with a hand tag. 1 Person working at a time except on row (2 rowers).
• Anyone may add or remove weight to the bar for snatch/clean, but bars must be clipped for safety.
• Part B is done in any order. Once you begin a movement you must finish it before moving on. Must complete round 1 completely before starting round 2.

Scaled WOD #2 (FINAL)

20 Min Timecap
2 Echo Bikes per lane

AMRAP 20 Min
Score = Rounds + Reps of Pullups, Lunges, Calories, GHD. (100 reps each round)
Buy-In: 5 per round Synchronized Team Burpees
25 Jumping Pullups (or 12 chin over pullups which count 2x)
25 OH Bar Walking Lunges 75/45
12 Calories on 2 Echo Bikes (25 calories total)
25 GHD Situps To Med Ball (1 GHD no changing height, set it before the WOD)

Notes:
• Entire team begins the round with synchronized burpees. 5 burpees for each round ( rd 1=5, rd 2=10, rd3=15, etc)
• May switch athletes at any time with a hand tag.
• Team decides before WOD to do jumping or chin over pullups. Chin over count as 2x.
• 1 Person working at a time except burpees (whole team) and Echo Bike (2 people).
• 1 GHD per team set at the beginning to a height. No changing GHD during WOD.
• Score = rounds + reps in 20 min. Round = 100 reps (burpees don’t count toward score).

Scaled Floater WOD #3 (FINAL)

25 min timecap
1 Ski Erg per lane

4 Rounds
Score = Reps Completed or Time
Run 200m as a team
15 DB Step Overs 25/10lbs DBs, 24″/20″

25 Cals Ski Erg
60 DU’s or 100 Single-Unders (each round may be different)

Notes:
• May switch athletes at any time with hand tag.
• Dumbell step overs is holding a pair of DBs.
• DU’s or single unders, each round the athlete can decide. Once you decide though, must stay with DU or singles that round even if you switch players.
• Score = Time plus any uncompleted reps. (25 min x 60 sec = 1,500 plus any uncompleted reps)