NCT23’ Competition
🌴North County Throwdown is back again 🔥🔥🔥 in Carlsbad! Grab your swolemate for our partner competition coming to North County, San Diego on June 17th, 2023.
Competitions at FLxR Fitness are suitable for all levels of athletes. Not sure which division to register for? Workouts will be released prior to the competition so you can see what you are up against. Check out the minimum standards for each division to see where you stack up. Spread the word and register now to start training for the hottest partner competition in San Diego!
DATE/TIME:
Saturday, June 17th, 2023
7AM-4PM
FORMAT:
Partner Competition
DIVISIONS:
Rx - M/M
Rx - M/F
Rx - F/F
Scaled - M/M
Scaled - M/F
Scaled - F/F
MOVEMENT STANDARDS:
Rx Division - WODs will be attainable for most rx level to elite level athletes. Recommended working weights and necessary skills associated are below. Please note, some workouts may include loads heavier & skills greater than the below.
Deadlift (225/155)
Clean (205/125)
Snatch (115/85)
Front Squat (135/95)
Skill proficiency: Double Unders, Chest to Bar, Handstand Push-Ups, Toes to Bar, Muscle Ups, Rope Climbs
Scaled Division - will be open to beginner levels of athlete. The movements will be basic movements that can be done by all levels with little to no scaling. The WODs will be designed to make this all levels division competitive and fun. Recommended working weights and necessary skills associated are below. Some workouts may include loads heavier & skills greater than the below. Please note, that in the scaled division, scaling of movements may be allowed. Any team that scales will be automatically placed lower than teams completing the movements as prescribed for the corresponding event.
Deadlift (185/135)
Clean (135/95)
Snatch (95/55)
Front Squat (115/65)
Skill proficiency: Single Unders, Modified Push Ups, Jumping Pull Ups, Bar Hang Holds, Handstand Holds (on a wall, facing or facing away from wall)
PRICING SCHEDULE (+PROCESSING FEES):
April - April 30 | $160 ($80 per person)
May 1 - May 20 @ 12:00am | $190 ($95 per person)
Every Registration includes: (1) T-shirt Per Athlete & (1) Athlete Banner
*Last day to register and receive a t-shirt and athlete banner is May 20, 2023
EVENTS & MOVEMENT STANDARDS:
Event 1 - 3 Rep is the Best (Movement Standards)
Sponsored by BUBs Naturals
Part A - (10 min cap)
Assault runner
20 wall walks
Assault runner
Part B - (14 min total time cap)
3 rep overhead squat
RX
MM - 75 calories per round/150 calories total
FF - 65 calories per round/130 calories total
MF - 70 calories per round/140 calories total
Wall Walks
SX
MM - 65 calories per round/130 calories total
FF - 55 calories per round/110 calories total
MF - 60 calories per round/120 calories total
Scaled Wall Walks
Part B - 3 rep front squat
Details:
Part A:
Split reps as athletes see fit
Athletes can start on the runner; screen set by judge; not moving
Each partner must complete at least 1 rep of each movement
Part A has a time cap of 10 min, if time cap is hit, athletes will move on to part B and their score will be total reps completed
Part B:
Part B cannot start until Part A is finished completely. If Part A is complete prior to Part A time cap, athletes may proceed to Part B.
Each athlete must perform lift
Athletes can perform lift as many times as they choose in the time left before time cap
Barbell will come from the rig
Athletes are allowed to load barbell for each other
MF team will use a female barbell; plan accordingly
Total Time Cap - 14 min
Scoring:
Score 1A - Time to complete Part A
Score 1B - Heaviest load lifted by each athlete (i.e. athlete 1 = 225; athlete 2 = 255; total of 480)
Heat Assignments (Coming Soon)
Event 2 - Holy Moly (Movement Standards)
Sponsored by Hero Barbell
For Time (16 min total time cap)
8 min to complete
200 double-unders
100 kettlebell swings
20 cleans
if reps are completed in 8 min, then an additional 4 min to complete
100 double-unders
50 kettlebell swings
12 cleans
if reps are completed in 12 min, then an additional 4 min to complete
100 double-unders
50 kettlebell swings
8 cleans
RX
double-unders
kettlebell - 53/35 LBS
cleans
round 1 - 155/95
round 2 - 205/125
round 3 - 225/155
SX
single-unders
kettlebell - 35/25 LBS
cleans
round 1 - 96/65
round 2 - 115/75
round 3 - 135/95
Details:
This workout allows teams to advance to the next round of work if they finish the previous rounds work under the time cap
One athlete working at a time; athletes may split reps as they see fit
Each athlete must perform at least one rep per movement/lift per round
If the work is done for the previous round, athletes do not need to wait until the time cap to proceed, they may start the work right away
Each athlete may have their own jump rope
Full american-style kettlebell swings must be performed
Same-sex teams will share a barbell/kettlebell for the workout. Male/female teams will have two barbells/kettlebells
Cleans can be power or squat cleans
Barbell must be actively being lifted (off the ground) at the time cap to be counted
Total Time Cap - 16 total minutes
Scoring:
Score = time to complete the workout. If time cap is hit (in any round) score will be total reps complete
Heat Assignments (Coming Soon)
Event 3 - Burn (Movement Standards)
Sponsored by
For Time (14 min total time cap)
6 rope climbs
15 synchronized toes to bar
calories on assault bike
6 rope climbs
15 bar muscle ups
calories on assault bike
6 rope climbs
15 synchronized toes to bar
calories on the assault bike
RX
MM: 36 calories
FF: 27 calories
MF: 32 calories
SX
MM: 27 calories
FF: 22 calories
MF: 25 calories
rope pulls for double reps; ie 12 reps
pull ups
synchronized knee raises
Details:
Rope climbs and calories of the assault bike can be split between athletes as they see fit
Rope climb is 15’ and marked with gray tape: see movement standards sheet for RX and SX
Toes to bar/knee raises must be synchronized with your partner; toes touching bar at same time
Each athlete must perform at least 1 rep per movement-per round
Total Time Cap - 14 total minutes
Scoring:
Score = time to finish the workout
If time cap is hit, score will equal total reps; 1 calorie = 1 rep
Heat Assignments (Coming Soon)
Floater - Sandman (Movement Standards)
Sponsored by Thorne
AMRAP 3
Burpees over the sandbag
AMRAP 2
sandbag squats
AMRAP 1
sandbag over the box
RX
MM - #150/30” box
FF - #100/20” box
MF - #125/24” box
SX
MM - #100/24” box
FF - #50/20” box
MF - #75/20” box
Details:
1 athlete working at a time for movements; athletes may split reps as they see fit
All 3 AMRAPS will happen back to back; 6 min running clock
Feet are not allowed to touch the sandbag when performing burpees
For sandbag squats the sandbag must be held in front of the chest of a “hug” position. Bag is not allowed to be held with fully extended arms or on shoulders or back
For the sandbag over the box, the sandbag must be lifted or cleaned from one side of the box to the other. The bag is allowed to rest on top of box, however, it must be completely over the box to the other side to be considered a full rep
Total Time Cap - 6 min
Scoring:
Score = total reps added together for all 3 AMRAPs
Heat Assignments (Coming Soon)
VOLUNTEERS:
Volunteers are needed! Please fill out volunteer form on registration page so we can reach out to you. Volunteers receive shirt and lunch.
https://competitioncorner.net/events/9988/volunteer
VENDORS:
Vendor spots available. Please e-mail info@flxrfitness.com to inquire about vendor spots.
REFUND POLICY:
Please note that the registration fee is non-refundable unless a replacement athlete/team is found. By registering, athletes knowingly are agreeing to the Refund Policy.