2020 FLxR STREET FIGHT
Welcome! We are excited to host our first internal competition called, FLxR STREET FIGHT! This is a FLxR family only competition. We hope to have fun with the sport of CrossFit as well to challenge you to push yourself like you may never have before! Yes, this is a competition! Which means you will be judged and there are movement standards. However, don’t worry! We aren’t doing anything here that you haven’t done before and we are here to encourage you! We want everyone to feel accomplished at the end of the competition. So, here are the details of the competition, read below. As always, reach out to Ren or Micah so that we can answer any questions.
Breakdown
6 workouts over 3 weeks
Partner workouts of either Male/Male, Male/Female or Female/Female
The field will be broken down into two teams - (Team Ken vs. Team Ryu). The two teams will compete against each other. Team leaders are Ren and Tara. Team leaders will be there to offer tips and tricks leading into each week.
Workouts and movements standards will be released the Monday prior to the workouts on Saturday
Workouts must be judged, no independent workouts
Team Ken - Coach Ren (Leaderboard)
Agne Solomon & Jill Illidge | Allison James & Ren Allen | Amarissa Quezada & Katie Eliceiri | Annette Fan & Howard Chan | Pedro Alcazar & Andrew Fonts | Heather Ruvolo & Jaime Hotz | Jose Arvizu & Katy Weber | Kenda Ruth & Kelli Howie | Mike Giardina & Ben Neal | Katie Meagher & Alexius (Sacha) Fridberg | Richard Rice & Shane Illidge
Team Ryu - Coach Tara (Leaderboard)
Angela Walker & Justin Walker | Annmarie Mendoza & Brian McGuffey | Cedar Coleman & Khrys Maxwell | Benjamin Vojtku & Linette Vojtku | Bianca Hanes & Heidi Raffa | Brittany Ford & Gabriel Ferreira | Danielle Achord & Gina Duke | Erin Zehntner & Tara Lopez | Francisco Reyes & Travis Gomez | Kemisha DiFiore & Sian Preston | Mariya Alcazar & Nicole Brott | Mark Reid & Vanessa Aguirre
Saturdays
Workouts 1 and 2 - November 7th
Workouts 3 and 4 - November 14th
Workouts 5 and 6 - November 21st
Arrive with partner no later at 845am on Saturday to warm up
WOD brief and movement demo at 900am
Heats to start immediately after
Expect to be at the gym for approx 2 hours. Our goal is to have the workouts not to last any longer than that
Bring snacks, water, chairs, hats and sweaters. We will try to get everyone through the workouts in a quick and efficient manner, however, downtime between heats and workouts is expected
Events & Movement Standards (Events will be added as released)
Event 1 - Partner Cindy (Movement Standards)
RX
40 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats
SX
40 rounds of “Cindy”
5 jumping pull ups (from floor or plyo box)
10 push ups from knees
15 air squats
20 min time cap
Must alternate partners every round of Cindy. Only 1 partner allowed to workout at a time
Event 2 - Double Assault (Movement Standards)
RX
AMRAP 5
Max calories on Assault Bike
Max double unders
SX
AMRAP 5
Max calories on Assault Bike
Max single unders
Partners A will be on bike, partner B will be jump roping
Partners switch as often or as little as the want
Athletes can not perform the same movement at the same time
Event 3 - Dead Hang (Movement Standards)
RX
For Time
100 deadlifts
Partner A performs deadlifts while Partner B hangs from the rig
#225/155
SX
For Time
100 deadlifts
Partner A performs deadlifts while Partner B hangs from the rig
#155/105
Everytime Partner B comes down from rig, Partner A must stop deadlifts
10 min time cap
Event 4 - Mayhem (Movement Standards)
RX
For Time
2000m row
40 clean and jerks
#135/95
SX
For Time
2000m row
40 clean and jerks
#95/65
Chipper style workout, row must be completed before moving on to clean and jerks.
Row can be broken up between partners as they seem fit, however, each partner must row.
Clean and jerks reps can be broken up in any rep scheme the athletes want, however, each partner must perform clean and jerks.
Only 1 athlete working out at a time.
20 min time cap
Event 5 - Sprint-b (Movement Standards) - updated to accommodate state mandate.
RX
5 rounds for time:
2 sled pull and drag
10 sync wall balls
SX
5 rounds for time
2 sled pull and drag
10 sync wall balls
For RX:
25’ pull and 25’ drag
Sled weight TBD
10’/9’ target
For SX:
25’ pull and 25’ drag
Sled weight TBD
9’/8’ target
Athletes must complete the sled pulls/drags before moving to the sync wall balls
During sled pull and then drag, athletes will work one at a time. Athletes must pull the sled 25’ before turning the sled around to pull it back 25’
Wall balls are “synced” meaning that both athletes must perform the wallball at the same time and the ball must hit the target at the same time
20/14# for both RX and SX divisions
8 min time cap
Event 6 - Gymnasty-b (Movement Standards) - updated to accommodate state mandate.
RX
For time:
50 burpee box jumps
40 handstand push ups
30 weighted abmat sit ups
20 single arm devils presses
SX
For time:
50 burpee box step ups
40 pike push ups
30 abmat sit ups
20 single arm devils presses
For RX:
24”/20” box height
50/35 lbs dumbbell
20/14 lbs medball for sit ups (med ball to remain in contact with chest)
For SX:
20” box height
Pike push up from ground
35/20 lbs dumbbell
Chipper style workout, must complete each movement before moving onto the next
1 athlete working at a time
Teams can split reps as they seem fit
20 min time cap
Judging and Video Submissions
Each team will be judged during the workout. Look, we want this to be fun for everyone, so the instructions for judging are to make sure that people are attempting to do their best to follow movement standards. We won’t be hardcore judges like they are at the CrossFit Games, however, we do want their to be a minimum standard
Judges with either be coaches, or fellow athletes
Scoring cards and movement standards will be provided to everyone during the competition
Any discrepancies or questions, either Ren or Micah will have the final say on any scoring or judging issues
Video Submissions:
We would love for everyone to make the Saturday workouts, however, we understand that not everyone will be able to
If you are unable to attend a Saturday for the competition, video submissions of the workout will be allowed
Video submissions can be submitted up until the following Thursday. This will allow us time to review and enter team score
Street Fight workouts can be done during Open Gym hours. During Open Gym hours, you can get a coach to judge you or use your phone to record the workout
If you can only do the Street Fight workouts during class times, that is fine as well. However, the coach’s priority is to coach the class, not to judge your workout. You can record yourself doing the workout at the gym and the coaches will do their best to accommodate you
Video Rules
Keep it simple, use your phone. Send the video to Micah or Lauren anyway you want, or post to the FLxR Facebook group
All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Friendsgiving
This has been cancelled as a result of the move to the Purple Tier.
Stay tuned for information about of Holiday Party that WILL happen.