Who’s up for some Holiday competition??
Announcing the “CROSSFIT HOLIDAY THROWDOWN!”
**Compete anytime between December 15th to 19th**
Not only will you earn the right to snarf down that holiday cake, but there will be prizes from sponsors, too! The workout(s) will be announced on December 15th. You will have until 6pm on Dec. 19th to post your scores.
Format :
- Compete anywhere, against everyone… this is a VIRTUAL event
- 3-part WOD (THEMES: Christmas, Hannukkah and New Year)
- Each part is scored separately and the overall winner has the lowest score of all 3 parts
- Cash prizes (RX only) awarded for overall winners
- Video submission required for winners (details on the rules can be found on the Throwdown website)
Who:
- Individual athletes – open to everyone (cash & prizes)
- Scaling is allowed – not eligible for cash prizes
Where and When:
- Affiliate gyms worldwide. Compete anywhere and post your results!
- Get the WOD 9:00 a.m. PST December 15th and POST YOUR RESULTS by 5:00 p.m. PST December 19th
Cost:
- $7 / individual participant
If any of you Zoners are interested in giving this a try, let us know and we will set up a time for you to come down and do the WODs.
Registration for this event is OPEN. Good luck and Bring It!!!
Today’s Workout:
Buy In – Team Med ball relay race. Coaches, split the class up into groups of 3 athletes.
3 Rounds of:
200M Med ball run (14/20)
(rest while your team takes turns running)
WOD – “Tabata Something Else”
Complete 32 Tabata intervals (20 seconds of work followed by ten seconds of rest). Complete 8 intervals of each exercise before moving on to the next of:
- Pullups
- Pushups
- Situps
- Squats
* There is no rest between exercises
* Post total reps from all 32 intervals
Zone 3 – scale to assisted pullups and pushups
Zone 2- scale to 4 intervals of each
Zone 1 – scale movements as needed
Cash Out – M-WOD #12 -Hip Flexion and External Rotation
Test: Your squat
Mob: Hang out on the box going back and forth between legs. Try and collect about 6-8 minutes here.
Hit your calves for 2 min a side. (Did you fall for it? I meant, work on the dorsiflexion of your ankle?)
Retest: Squat
Mob: Hang out on the box going back and forth between legs. Try and collect about 6-8 minutes here.
Hit your calves for 2 min a side. (Did you fall for it? I meant, work on the dorsiflexion of your ankle?)
Retest: Squat
