flexeventshq.com
Flex Events and CrossFit King of Island Park in partnership with the Mid Atlantic Affiliate Challenge present a one-of-a-kind functional fitness event on The Mall in Washington, D.C.!
Where: The Mall, Washington Monument, Washington DC, USA
When: Saturday, June 14th, 2014
Cost: $257.50/team
This is a 4-person (2 men and 2 women) team competition.
100+ co-ed teams compete in the shadow of The Washington Monument.
Rx and Scaled Divisions available.
T-Shirts for the men and Tanks for the Ladies.
The Workouts:
We are using the popular rotating format from the 2013 Flex On The Beach and 2014 Flex NYC. Three workouts per team with one rest period. The rest period gives athletes an opportunity to watch friends compete, visit vendor booths, eat, etc.
We are using the standard Flex Event format where teams act as judges for each other. We’ve used it for years and the athletes love it. The quality of judging is better, athletes are more engaged and standards are more closely met throughout the competition.
There is a Championship WOD and podium finishers for Rx and Scaled Divisions. Strive Division teams do not participate in a Championship WOD…which means they can cheer on the other teams from your Box or hit the Bar Crawl early.
Format:
1. Max Effort.
All four team members establish a 1 rep max of a barbell movement in a given time period.
Rx athletes need to be comfortable with all Olympic lifts.
Scaled athletes will not have to Snatch.
Strive athletes need to be able to identify a barbell.
2. MetCon Ladder
Teams complete reps of 2 or more movements.
Bodyweight and/or light weight is used for this WOD.
This WOD tests your mental toughness and desire to fight through the pain and finish.
3. The Rig
Scaled athletes are not required to do muscle ups.
Scaled athletes who cannot perform a pull-up only have to attempt a pull-up prior to rotating to another teammate.
Expect a barbell movement coupled with rig movements. It’s going to be relatively heavy for Rx teams. Fair warning.
4. Rest
No WOD. No judging.
All Flex workouts are hard but we do not incorporate odd, dangerous or seldom used movements. You do not need to be a Regional level athlete to compete in the Rx Division.
If you are concerned about registering as an Rx team we suggest registering in the scaled division. If you are concerned about the Scaled division we suggest registering in the Strive division.
Movement Standards:
Rx Teams – All Rx Flex athletes must meet each standard for reps
Chest to Bar Pull Ups
Wall Balls to a 10 foot target: 20/14
Push Press: 135/95
Kettlebell Swings: 70/53
Hand Stand Pushups
Double Unders
Dead Lift: 275/185
Scaled Teams
Pullups
Wall Balls to a 10 foot target: 14/10
Push Press: 95/50
Kettlebell Swing: 53/35
Pushups
Single Unders
Strive Teams
All new for 2014 is the Strive Division. Strive is for athletes not comfortable with movements in the scaled division to experience the thrill of a big-time team competition. The WODs are similar to the Scaled Division except you can scale them however you need to. It doesn’t matter if you are brand new to CrossFit or have 6 years under your belt-all are welcome to participate. What are you waiting for? Experience Flex like never before. Register today!
Official/Registration site: http://www.flexeventshq.com/2014-5-more-info/