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CFE'S NIGHTMARE BEFORE CHRISTMAS


The first annual CFE Nightmare Before Christmas is a mixed pairs (M/F) CrossFit Competition held at Decatur Memorial Hospital's CrossFit Enhance. This 1 day competition will feature Scaled, Masters (combined age of 70), and Rx Divisions, and teams will get to compete in 3 WOD's plus 1 Floater WOD. The competition will begin at 12:00pm and conclude at 8:00pm. Registration costs are $150/team before November 22nd and will increase to $180/team until December 1st.

DATE AND TIME: Saturday, December 16th, 12PM-8PM

LOCATION: CrossFit Enhance, 2122 N. 27th St., Decatur, IL, 62522

 

EVENT DESCRIPTIONS:

Event 1 – “SANTA’S SLEIGH RIDE”– 10 Minute AMRAP

WOD Description 3.2.1 GO… The Female athlete will begin this workout on the rower. Females will row to 6 calories, males to 8. The athletes will then complete a 40’ sandbag lunge, in 4x 12’ segments. The sandbag may be shouldered or held in a bear hug but may not come in contact with the ground at any time. Lunges must be completed by the knee coming in contact with the ground and standing to full extension before going in to the next step. Each 12’ segment will be counted as 1 rep. The athlete will then complete 8 TTB. TTB requires that the athlete begin in a fully extended position on the bar, both feet touch the pull-up bar between the hands, and the athlete pass back through extension before the next rep. Once the first athlete finishes a round, they will tag their partner, who may be waiting on the rower, who then begins their round. The athlete waiting to be tagged in is responsible for resetting the rower monitor to 0 each round. If the rower monitor is not reset before the athlete starts rowing, none of their accumulated calories will be credited. They must reset the rower and begin from 0. Athletes alternate complete rounds, accumulating as many rounds and reps as possible in 10 minutes.

Rx:

AMRAP 10

Alternating full rounds with partner

6/8 Calorie Row

48’ Sandbag Lunge

8 TTB

Scaled:

AMRAP 10

Alternating full rounds with partner

6/8 Calorie Row

48’ Sandbag Lunge

8 TTB

Masters:

AMRAP 10

Alternating full rounds with partner

6/8 Calorie Row

48’ Sandbag Lunge

8 TTB

Event 2—“DRUMMER BOY” – AMRAP 12

WOD Description: 3.2.1 GO… The teams may choose their male or female to begin this workout. The athletes will have 12 minutes to accumulate as many rounds and reps as possible of 25 Deadlifts (Males: 155/135; Females: 105/95) and Wallball Shots (Males: 20; Females 14). Deadlifts require that the athlete start the barbell from the ground and stand to full extension of the hips with shoulders behind the bar. Athletes may not bounce the barbell on the ground. Wallball shots require that athletes begin with the medicine ball on the ground, pick the ball or perform a medicine ball clean, squat to full depth then extend and throw the medicine ball to the 10’ target for Males and 9’ target for Females. Athletes may divide reps as desired and do NOT have to tag each other out when switching.

Rx:

AMRAP 12

25 Deadlifts @185/125

25 WBS @20

Scaled:

AMRAP 12

25 Deadlifts @155/105

25 WBS @20/14

Masters:

AMRAP 12

25 Deadlifts @155/105

25 WBS @20/14

 

Event 3 – “JINGLEBELLS”—For Time (6 minute cap)

WOD Description: 3.2.1 GO… The Male athlete will begin on the Assault bike, and pedal until 20 Calories, and may not leave the bike until the monitor reads 20. The athlete then advances to the DB Power Snatch (75/50) and complete 30 repetitions, with open standard (DB starts on ground, athlete must not touch body with non-working arm, and extend to full hip and overhead extension. The DB may be switched to opposite hand at the top, on the way down, or on the ground, but both heads of the DB must contact the ground at the same time, before starting the next rep). Upon completion of the 30th repetition, the Female athlete may begin their 15 Calorie bike. The athlete is responsible for resetting the Assault bike to 0, and the screen may be turned to the “Start” screen (timer counting). Upon completion of the 15 Calorie bike, the female athlete will then complete 30 DB Power Snatches (50/35). The teams score is the time taken to complete or cap + reps remaining. This is a floater WOD that the teams must complete in their own time between 12:00-6:00.

Rx: (M-F)

Male:

20 Cal Bike

30 DB Power Snatch @75

Female:

15 Cal Bike

30 DB Power Snatch @50

Scaled/Masters: (M-F)

Male:

20 Cal Bike

30 DB Power Snatch @50

Female:

15 Cal Bike

30 DB Power Snatch @35

 

Event 4 – “5 DAYS OF CHRISTMAS” – For Time (15 minute cap)

3.2.1 GO… The teams may choose their male or female to begin this workout. Rx teams will begin with 5 BMU, Masters and Scaled teams will begin with 10 C2B Pull-ups. They will then complete 20 Thrusters (Rx: 115/75; Masters/Scaled: 95/65), then 5 BMU/10 C2B Pull-ups. Then the teams will go to 30 Lateral Burpee Over Bar, 20 Thrusters, 5 BMU/10 C2B Pull-ups, etc. adding 1 movement with a higher rep scheme each round. 40 Power Cleans and 50 KBS conclude the movements and rep scheme. The athletes may split up reps however they desire and are not required to tag out, and have no minimum work requirement for any movement. BMU require passing through a fully extended position and finishing on top of the pull-up bar with arms locked out. If the athletes hand loses contact with the bar it is a no rep. Thrusters require full squat depth and full extension of hips and knees with arms locked out overhead. Lateral burpees over bar require the chest and legs to contact the ground, a two footed jump and land, and that repetitions alternate what side of the barbell they are completed on. Power cleans require that the bar begin on the ground and in one motion is pulled to a front rack position, with elbows in front of the bar and hips and knees fully extended. Kettlebell swings require that the weight begins at the hips, passes to a fully over head position with arms covering ears, and the KB bottom up. The teams score will be Time completed or cap + reps remaining.

 

Rx:

5 BMU

20 Thruster (115/75)

5 BMU

30 Lateral Burpee Over Bar

20 Thruster

5 BMU

40 Power Cleans (115/75)

30 Lateral Burpee Over Bar

20 Thruster

5 BMU

50 KBS (53/35)

40 Power Cleans

30 Lateral Burpee Over Bar

20 Thruster

5 BMU

 

Scaled:

10 C2B Pull-ups

20 Thruster (95/65)

10 C2B Pull-ups

30 Lateral Burpee Over Bar

20 Thruster

10 C2B Pull-ups

40 Power Cleans (95/65)

30 Lateral Burpee Over Bar

20 Thruster

10 C2B Pull-ups

50 KBS (53/35)

40 Power Cleans

30 Lateral Burpee Over Bar

20 Thruster

10 C2B Pull-ups

Masters:

10 C2B Pull-ups

20 Thruster (95/65)

10 Pull-ups

30 Lateral Burpee Over Bar

20 Thruster

10 C2B Pull-ups

40 Power Cleans (95/65)

30 Lateral Burpee Over Bar

20 Thruster

10 C2B Pull-ups

50 KBS (53/35)

40 Power Cleans

30 Lateral Burpee Over Bar

20 Thruster

10 C2B Pull-ups

Later Event: February 17
2018 CFE PACEMAKER INVITATIONAL