Once again we are excited to announce the hosting of Festivus Games Fall 2017. On October 14th make your way to CrossFit 1st Due for one of the best times you can have with friends and family. This competition is made for the average person who likes to workout but is not quite ready for the CrossFit Games. This event is a two person, same sex team event. The workouts are posted below so you can see them and be prepared to win!!!
Festivus Games 2017
Save the date! October 14th 2017 Festivus Games right here at CrossFit 1st Due. A fun filled competition for the “regular” athlete. See the flyer and the registration link below!
WODs are not locked yet. Check back here weekly until you see they are. Expect tweaks
– Box Jumps 24/20 (20/20)
– Partner Front-rack hold 95/65 (75/55)
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Tricep-extension hold on box
– Shoulder-to-overhead (same weight as above)
– Partner Bar hang
Box Jump Variations:
Intermediate Men: 24 inch
All Other Divisions: 20 inch
Barbell Load Variations
Intermediate Men: 95lbs
Intermediate Women: 65lbs
Novice/Masters Men: 75lbs
Novice/Masters Women: 55lbs
On 3-2-1-GO one Athlete will get into position with a static, standing, front-rack hold of the barbell. The partner will then begin box jumps. Box jumps cannot be performed unless the partner is in position with the front-rack hold. If the bar lowers below the shoulders the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.
At the 3-minute mark the MC will announce it’s time to switch. One Athlete will get into position for a static tricep-extension hold on the box. Pull-ups/ring rows cannot be performed unless the partner is in position with the static tricep-extension hold on the box. The partner will then begin either pull-ups or ring rows depending on division. For the static hold, the Athlete will face away from the box and place both hands on the box edge. The legs will be extended away from the box without any knee bend. If any part of the Athlete other than hands touch the box OR any part of the Athlete other than feet touch the ground the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.
At the 6-minute mark the MC will announce it’s time to switch. One Athlete will get into position static hanging from a pull-up bar with no part of the body touching the ground. The partner will then begin shoulder-to-overhead (S2OH). The partner doing S20H may get the barbell in the front rack position while the other Athlete gets into position for the hang but S2OH reps cannot be performed unless the partner is static hanging from a pull-up bar. Athletes may switch any time and as often as they want during the 3-minute period.
WOD 1 STANDARDS
The WOD will begin with the bar preloaded.
Box Jumps – Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. Athletes may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
Pull-ups (Intermediate) – Pull ups begin with the Athlete in full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. If the chin doesn’t go above the bar, or the feet touch anything, or the arms aren’t fully extended in the down position the Athlete will be called for no rep.
Ring Rows (Novice/Masters) – Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with toes on the tape and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in proper position to start reps when the toes are up, heels are only part of foot touching the ground OR feet are flat on floor with toes at line, and the body is a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest.
Shoulder to Overhead – The barbell should be cleaned to the front-rack position. Athlete may strict press, push press or jerk the bar to the elbows fully extended, arms-inline-with-ears position with feet together (not a split jerk position). If the bar lowers below the front-rack position at any time the Athletes must switch. The bar cannot be rested in the back-rack position.
Score 1: Total reps of both Athletes
WOD 3 StandardsRow-Over Burpees – The Athlete begins the first burpee by standing upright, knees and hips fully extended. Athlete then bends knees and places palms flat on floor. Athlete must get entire front of body flat to floor including chest. Athlete then performs a pushup and returns feet toward hands. With hands off the floor Athlete will hop or step over the rower without touching the rower. Athlete does not have to have a fully upright, hips extended position to continue reps after the first one but they must put palms flat to floor and get entire front of body flat to floor, then pushing up and returning feet toward hands with hands off the floor prior to stepping or jumping over the rower each time.
Single Unders – This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
Calorie Row – The monitor will be reset to zero ONLY at the beginning of WOD 3 for each pair of Athletes. The monitor should not be touched or reset again until the pair of Athletes complete 3b. This way the total calories rowed of both Athletes is easily measured. Feet do not have to be strapped in. The partner rowing can only row WHILE the other partner is successfully performing wall balls.
Wall Balls – Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack position. Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. For each 15 reps the wall-ball Athlete achieves OR if the ball hits the ground, the Athletes must switch exercises.