*****UPDATE *****UPDATE*****UPDATE******UPDATE******UPDATE*****UPDATE*******UPDATE*****UPDATE
After a lot of feedback, we’ve decided to change the layout of the competition. The competition will now be the typical layout – Individuals will compete on Saturday and Teams will compete on Sunday. We will still use 4 of the 6 workouts released with one small tweak to Industrial DT. Same divisions and same prize packages!
INDIVIDUAL WORKOUTS
“INDUSTRIAL DT”
Presented by: Industrial Corrosion Control Inc.
1 Round of DT 155/105
30 Wall Balls 20/14
1 Round of DT 155/105
40 TOES TO BAR
1 Round of DT 155/105
30 Wall Balls
At 3..2..1..GO. Athletes will complete one round of “DT” (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks). Followed by 30 Wall Balls, Men a 20lb Ball to a 10ft Target, Women a 14lb Ball to a 9ft Target. Another round of “DT”. 40 TOES TO BAR. Another round of “DT”. And finally, 30 Wall Balls.
Scaled: “DT”: 95/65
40 KNEE RAISES: Knees must be above hip crease at the top and feet must go behind pull-bar at the bottom.
14 Minute Cap.
“LEGLESS STRENGTH” (2 Scores)
6 MIN AMRAP
20 DEADLIFTS 225/155
20/15 CALORIES on ROWER
1 MINUTE REST: Bar can be loaded for 1 RM during this time.
6 Minutes to find a 1 RM Clean and Jerk
Score will be weight of Max Lift.
All Athletes will start on the starting mat and At 3..2..1..GO: Athleteswill race to the bar from the starting mat, and start a 6 Minute AMRAP of 20 Deadliftsat 225/155 and 20/15 Calories on the Concept2 Rower. Score will be amount ofreps completed in 6 Minutes.
Scaled: 155/95
REST 1 MINUTE: Athlete is allowed to load bar to starting weight forClean and Jerk if desired.
Athletes will then have 6 Minutes to find a 1 Rep Max Clean and Jerk. Anyform of clean and jerk is acceptable as long as the bar is locked out incontrol at the top of rep. Athletes must load his/her own bar. Clips must be onthe bar before lifting. Score is the heaviest completed lift.
“ BEACH SWINGIN’ ”
400m Run
50 KB Swings 53/35
400m Run
At 3..2..1..GO: Athletes will run 400m. Once complete Athletes will perform50 KB Swings 53/35. Athletes will then complete another 400m. Score is fortime.
Scaled: 200m Beach Run
14 Minute Cap.
“Assault on Amanda”
15 Calories on Bike
7 Squat Snatches 135/95
7 Ring Muscle Ups
20 Calories on Bike
5 Squat Snatches
5 Ring Muscle Ups
25 Calories on Bike
3 Squat Snatches
3 Ring Muscle Ups
At 3..2..1..GO. Athletes will beginwith 15 Calories on the Assault Bike. Athletes will then move onto 7 SquatSnatches 135/95 and then 7 Ring Muscle Ups. Athletes will then return to the bike for 20Calories on the Bike. Athletes will then move onto 5 Squat Snatches 135/95 andthen 5 Ring Muscle Ups. Athletes willthen return to the bike for 25 Calories on the Bike. Athletes will then move onto3 Squat Snatches 135/95 and then 3 Ring Muscle Ups. Score will be for time.
14 Minute Cap.
RX Women:
Chest to Bar Pull Ups: 18-14-10
Scaled Men:
Power Snatches 95#
Pull Ups 18-14-10
Calories: 10-15-20
Scaled Women:
Power Snatches 65#
Ring Rows 18-14-10
Calories: 10-15-20
UPDATED TEAM WORKOUTS
“INDUSTRIAL DT”
Presented by: Industrial Corrosion Control Inc.
2 Rounds of DT 155/105
60 Wall Balls 20/14
2 Rounds of DT 155/105
60 TOES TO BAR
2 Rounds of DT 155/105
60 Wall Balls
All THREE Athletes will start on the starting mat and At 3..2..1..GO:2 Athletes will race to the bar from the starting mat and complete two rounds of “DT” (12 Deadlifts, 9 Hang PowerCleans, 6 Push Jerks). Followed by 60 Wall Balls, Men a 20lb Ball to a 10ft Target, Women a 14lb Ball to a 9ft Target. Athletes will then complete two more rounds of “DT”. Once complete athletes will move onto 60 TOES TO BAR. Then, two final rounds of “DT”. Athletes will complete the workout with another set of 60 Wall Balls.
ONLY 2 Athletes (only 1 athlete working at a time) can be at the bar,pull-up bar, or ball at any time while the remaining is on the starting mat.Once the working athlete drops the bar, comes off the pull-up bar, or drops thewall ball for any reason that athlete must tag the 3rd athlete onthe starting mat. The team can tag as much as needed to complete the work.
Scaled: DT: 95/65
60 KNEE RAISES: Knees must be above hip crease at the top and feet must go behind pull-bar at the bottom.
14 Minute Cap.
“LEGLESS STRENGTH”
6 MIN AMRAP
2 MEMBERS HOLD TANDEM DEADLIFT 405/315
1 MEMBER ROWS FOR CALORIES
Score will be Calories on the Rower
1 MINUTE REST
6 Minutes to find a 1 RM Clean and Jerk
Score will be total weight of Max lifts.
All THREE Athletes will start on the starting mat and At 3..2..1..GO:2 Athletes will race to the bar from thestarting mat, deadlift the bar together and hold the bar at the top of a lockedout deadlift. The Third Athlete will begin Rowing for Calories. Athletes can switch at any time but MUSTswitch if the Rower stops or the bar is dropped. Rowing can only continue whenthe bar is locked out. Athlete on the rower cannot stand up until he/she istagged. Score will be the number ofcalories rowed in 6 minutes.
Scaled: 315/225
REST 1 MINUTE: Team is allowed to load bar to starting weight for Cleanand Jerk.
The team will have 6 Minutes to find a 1 Rep Max Clean and Jerk. Anyform of clean and jerk is acceptable as long as the bar is locked out incontrol at the top of rep. Each athlete will work one at a time to find his/her1 rep max. Athletes cannot return to the bar after the next athlete has begunhis/her lifts. Resting athletes can help load bar. Clips must be on the barbefore lifting. Score is the combined weightof the heaviest lift from each athlete.
“ BEACH SWINGIN’ ”
400m Run
50 KB Swings 53/35
Relay
At 3..2..1..GO: Athlete 1 will run400m. Once complete that athlete will start his/her 50 KB Swings. Athlete 2 canbegin the 400m run as soon as Athlete 1 has returned from the run but cannotstart their KB Swings until Athlete 1 has completed 50 KB Swings. Time stopswhen Athlete 3 has completed 50 KB Swings.
Scaled: 200m Beach Run
14 Minute Cap.
“Assault on Amanda”
120 Calories on Bike
9-7-5
Squat Snatches
Ring Muscle Ups
At 3..2..1..GO. Athlete 1 beginswith 9 Squat Snatches 135/95 and then 9 Ring Muscle Ups. Athlete 2 can begin Biking for Calories assoon as Athlete 1 begins with his/her snatches. After Athlete 1 completes 9Ring Muscle Ups he will tag Athlete 2. Athlete 2 will complete 7 Squat Snatchesand 7 Ring Muscle Ups. Athlete 3 can begin Biking for Calories as soon asAthlete 2 begins with his/her snatches. Athlete 2 will tag Athlete 3 oncecomplete with 7 Ring Muscle Ups. Athlete 3 will complete 5 Squat Snatches and 5Ring Muscle Ups. Athlete 1 can begin Biking for Calories as soon as Athlete 3begins his/her snatches. Athlete 1 must complete the remaining Calories until120 are complete. Score will be for time once all work is complete.
14 Minute Cap.
RX Women:
100 Calories on Bike
9 Squat Snatches 95# : 18 Chest to Bar Pull Ups
7 Squat Snatches 95# : 14 Chest to Bar Pull Ups
5 Squat Snatches 95# : 10 Chest to Bar Pull Ups
Scaled Men:
100 Calories on Bike
9 Power Snatches 95# : 18 Pull Ups
7 Power Snatches 95# : 14 Pull Ups
5 Power Snatches 95# : 15 Hand Release Push Ups
Scaled Women:
80 Calories on Bike
9 Power Snatches 65# : 18 Pull Ups
7 Power Snatches 65# : 14 Pull Ups
5 Power Snatches 65# : 15 Hand Release Push Ups
A beautiful view of the venue! You’re not going to want to miss this event!
Need a hotel? We have blocked off some rooms at the closest hotels to the venue:
Courtyard Gulfport Beachfront
The rate is $119.00/night
Home2 Suites
The rate is $94.00/night
BestWestern Seaway Inn
$85/Night
Call 228-864-0050
Mention Crossfit 228
ResidenceInn Hotel
$119/Night
Call228-867-1722
Mention Gulfport Anchor Games
Hampton Inn& Suites Gulfport I-10
$94/ Night
Group Name: Gulfport Anchor Games
The proceeds of this great competition will go towards a charity program called KidzOutdoors.
