2019 CrossFit Cornelius, Northlake, and Vitality Throwdown

Registration is now open for the annual throwdown between CrossFit Cornelius, Northlake and Vitality. 

When: Saturday, September 28, 2019

Time: TBD

Where:  CrossFit Vitality, 8230 Poplar Tent Road, Concord, NC 28027

Cost: $140 + $2.00 service fee = $142 per team

Rx and Scaled, M/M and F/F teams

Workouts:

“The Matrix”
8 Rounds
500m/450m Row
10 Synchro Burpees
10 Thrusters/C&J
*135/95 – 95/65

 

“Venture Complex”
0-3:00
Partner 1
1 min Max Cals Bike
2 min Max Complex
2 Hang Squat Clean – 2 Jerks

3:00-6:00
Partner 2
1 min Max Cals Bike
2 min Max Complex
2 Hang Squat Clean – 2 Jerks

6:00-9:00
Partner 1
1 min Max Cals Bike
2 min Max Complex
2 Hang Squat Clean – 2 Jerks – 4 Over The Bar Burpees – 2 Hang Squat Clean – 2 Jerks

9:00 – 12:00
Partner 2
1 min Max Cals Bike
2 min Max Complex
2 Hang Squat Clean – 2 Jerks – 4 Over The Bar Burpees – 2 Hang Squat Clean – 2 Jerks

12:00-15:00
Both partners max cals on bike

There are 2 scores for this workout. Score 1 is total calories on the bike. Score 2 is the combined load for the four parts.

It is a running clock. Partner 1 can only work from 0-3:00. As soon as 3:00 hits, the lift has to have been completed or it doesn’t count and Partner 2 can begin on the bike.

Partner can load or unload barbell to whatever weight is desired.

Rx and Scaled do the same workout.

To view this workout, visit https://www.youtube.com/watch?v=HMpGmiM-5FQ&feature=youtu.be&fbclid=IwAR1Em7XMtWYHdcewc26PY87dMnFybrBitZlr-hGD0hzj7CSz_5-Pj2q3cDY

Workout #3

13m AMRAP

10 C2B/Chin Over The Bar Pullups

20 T2B

30 KBS (1.5/1)

40 WB (20/14)

*Once workout begins, KB must remain off the floor.

To view this workout, visit https://www.youtube.com/watch?v=iXJ8Avs4fgc&fbclid=IwAR2x7lX057jG16QxfXLiQMtFo3-HElVbeysRSpqzML1mPZy-q6dGINUMRCg

 

This event is for members of CrossFit Cornelius, Northlake, and Vitality only. It is open to all spectators and volunteers though. Please contact Candice at Candice@wonderpromotionsandevents.com for more information.

Throwdown Throwdown Throwdown

 

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