NCT24’ Competition
CrossFit FLxR’s biggest competition of the year is just around the corner!🌴North County Throwdown is back again 🔥🔥🔥 in Carlsbad! Grab your training buddy for our partner competition coming to North County, San Diego on June 15th, 2024. Competitions at CrossFit FLxR 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!
REGISTER:
Register your team / volunteer here https://competitioncorner.net/events/13322/details
SOCIAL:
Follow us on Instagram! Competition update will be posted frequently to @northcountythrowdown. Follow CrossFit FLxR @crossfitflxr.
DATE/TIME:
Date: Saturday, June 15th, 2024
Time: 7AM-4PM
Location: CrossFit FLxR, 3146 Tiger Run Ct. #119 & #120, Carlsbad, CA 92010
DIVISIONS:
All divisions listed below feature Rx and Intermediate formats.
1 Male + 1 Male
1 Female + 1 Female
1 Male + 1 Female
PRICING SCHEDULE (+PROCESSING FEES):
April - April 30 | $180 ($90 per person)
May 1 - May 31 @ 11:59pm | $200 ($100 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 31, 2024
**Please note that the registration fee is non-refundable unless a replacement athlete/team is found.
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, Pistols
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)
EVENTS & MOVEMENT STANDARDS:
Event 1 - Grizzly Bear (Movement Standards & Video Demo)
Clean & Jerk Ladder
Male - 95 / 115 / 135 / 155 / 165 / 175 / 185 / 205 / 215 / 225 / 235 / 245 / 255 / 265
Female - 65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 140 / 145 / 150 / 155 / 165 / 175
All divisions will perform the same Clean + Jerk ladder
Athletes will lift individually. A team's score will be the sum of each athlete’s heaviest successful lift.
00:45 lift time / 00:15 transition time to next station
Athletes will have as many attempts at the weight within the 00:45 time domain
If an athlete does not successfully complete the lift in the 00:45 domain, they will exit the ladder
Clean + Jerk must be completed in the 00:45 time domain, meaning the barbell must be lifted to the locked out overhead position by the 00:45 time point. This is necessary to prevent a backup between barbells.
Permissible Lifts:
Clean - Power or Squat
Shoulder-to-Overhead - Strict Press, Push Press, Power Jerk, Split Jerk
14 total stations
Scoring:
Total combined weight lifted for the team. At the final station, athletes may perform as many lifts as possible of the complex within the 00:45 window, adding 5 LBS to the total per individual athlete.
Example: Female teammate lifted 175 LBS x 2 reps. This would increase the overall weight to 180 LBS for her total.
Event 2 - A Handsome Salmon (Movement Standards & Video Demo)
AMRAP 15
20 toes-to-bar
30 pistols
Snatches - ascends by 2 reps each round
4 - 6 - 8 -10…
RX
135/95
SX
95/65
Knee raises, Air Squats
M/M teams will have (1) 45 LBS barbell
F/F teams will have (1) 35 LBS barbell
M/F teams will have (1) 35 LBS barbell and (1) 45 LBS barbell loaded to each athletes weight
Teams can split reps as they see fit.
Scoring:
Total reps completed
Event 3 - A Pomeranian of Light and Wonder (Movement Standards & Video Demo)
For Time:
300 double-unders
150 calories on assault bike
75 partner wallball shots
RX
M/M - 20# wallball, 10’ target
F/F - 14# wallball, 9’ target
M/F - 14# wallball, 9’ target
SX - single unders
M/M - 14# wallball, 10’ target
F/F - 10# wallball, 9’ target
M/F - 10# wallball, 9’ target
Teams can split reps as they see fit for the jump rope and calories on assault bike
Each athlete must complete at least one rep of the double unders/singles unders and at least one calories on the assault bike
The wallball shot must be performed as a team, see movement standards
Athletes are allowed to bring their own jump rope
TIME CAP - 14 min
Scoring:
Time to finish the workout
Floater Event - Uni-Pug (Movement Standards)
AMRAP 7
Max calories on SKIERG
Athlete #1 ski’s while athlete #2 holds a deadlift at the top position
RX
M/M - 305 LBS (45 LBS barbell)
F/F - 195 LBS (35 LBS barbell)
M/F - 195 LBS (35 LBS barbell)
SX
M/M - 205 LBS (45 LBS barbell)
F/F - 115 (35 LBS barbell)
M/F - 115 (35 LBS barbell)
Athlete on SKIERG can only ski while athlete #2 is performing the deadlift hold with hips and knees fully extended and shoulders behind the bar.
Once the barbell begins a descent to the ground from the top position, the athlete on the SKIERG will stop skiing and let the handle of the SKIERG rest.
The athletes must switch positions once the barbell touches the ground.
Example - Athlete #1 skiing will transfer to deadlift and athlete #2 will transfer to skiing.
No lifting straps allowed.
Back belt/brace are allowed.
Deadlift is a conventional deadlift. A sumo deadlift is not allowed.
Scoring:
Total calories at the end of 7 minutes
VOLUNTEERS:
Volunteers are needed for equipment and event setup! Please fill out volunteer form on registration page so we can reach out to you.
https://competitioncorner.net/events/13322/volunteer
VENDORS:
Vendor spots available. Please e-mail info@crossfitflxr.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.