Outlier’s annual Halloween competition is back! The Halloween Throwdown will take place on Saturday October 27th at Outlier CrossFit. Time to put that fitness to use and throw down against your fellow athletes. Competitions at Outlier are suitable for the advanced or intermediate athletes, we offer an environment and programming suitable for each. Not sure which division to register for? Check out our movement standards here so you can pick the best division for you and if you are borderline – move up to RX, challenge yourself! That is where the magic happens!
Date and Time
Date: Saturday October 27th
Time: Approx 7am – 4pm
Location: Outlier CrossFit, 6332 Riverdale St, San Diego, CA 92120
Divisions
All divisions listed below feature Rx and Intermediate formats.
1 Male / 1 Female
1 Male / 1 Male
1 Female / 1 Female
Price
$75 per person prior to 11:55pm September 23rd (enter code “HALLOWEEN2018” for early registration discount)
$85 per person after early registration deadline listed above
The number of teams is capped at 60, so be sure to register before we sell out!
Scaling
Please note that scaling of movements will be allowed in the intermediate division. Any team that scales will be automatically placed lower than teams completing the movements as prescribed for the corresponding event.
In the Rx division, the only movement that will be allowed to be scaled is bar muscle-ups. The bar muscle-ups may be scaled to 24 chest-to-bar pull-ups. Any team that scales will be automatically placed lower than teams completing the movement as prescribed.
Sponsors
Big shout out to all of our sponsors!
Competition Day Information
Timeline
7:00 – 7:30am Athlete Check-In
7:30 – 7:45am Athlete Briefing
7:55am National Anthem
8:00 – 10:01 WOD #1
10:30 – 11:55am WOD #2
8:15 – 11:45am Floater WOD – remember to sign up and report outside at your time!
11:55am – 1:00pm Lunch Break
1:00 – 3:01pm WOD #3
~3:15 Awards Ceremony
WOD #1
Time cap: 16 minutes
Number of scored events: 2 (part A time and overall time)
Rx
Part A – split all reps as needed
60 calorie assault bike (50 cals M/F teams, 45 cals F/F teams)
200 double unders
60 wall balls (30#/20#, 10’/9’ target)
straight into…
Part B
15-12-9-6-3
Syncro toes-to-bar – perform together
Cleans (185#/125#) – alternate reps, squat clean required
Intermediate
Part A – split all reps as needed
60 calorie assault bike (50 cals M/F teams, 45 cals F/F teams)
400 single unders
60 wall balls (20#/14#, 10’/9’ target)
straight into…
Part B
15-12-9-6-3
Synchro hanging knee raises – perform together
Cleans (135#/95#) – alternate reps, power or squat clean allowed
Details
For Part A, athletes may split the reps as needed, switching at any time. Each team will use one assault bike, athletes may adjust the seat height when transitioning. An athlete must be seated on the bike when the calorie count reaches 60 before the team moves onto the jump rope. Each athlete may have their own rope for the double or single unders.
One athlete shall work at a time for the wall balls. The med ball must come to a rest on the floor when transitioning between partners, the med ball cannot be picked up off of a bounce and the ball can not be tossed off of the wall from one partner to the other. The athlete must squat to full depth (hip crease below knee) with the medicine ball and the ball must hit the bottom of the height marker on the wall for the rep to count. M/M and F/F teams shall use one medicine ball, M/F team shall use two.
For the synchronized toes-to-bar, both athletes must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. The movement finishes with the toes of both teammates touching the pull-up bar. Both sets of feet must be in contact with the bar at the same time, inside the hands, for the rep to count. The arms and hips must be fully extended at the bottom, and the feet must be brought back under the hips before beginning the next rep. Athletes may use any bar on the rig within their lane, both athletes do not need to hang from the same bar.
For the synchronized hanging knee raises, both athletes must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. The movement finishes with the knees of both teammates above the height of their hips at the same time for the rep to count. The arms and hips must be fully extended at the bottom, and the feet must be brought back under the hips before beginning the next rep. Athletes may use any bar on the rig within their lane, both athletes do not need to hang from the same bar.
For the cleans, each repetition starts from the floor and finishes with the athlete standing tall with the barbell on the shoulders, elbows in front of the bar with the hips and knees fully extended. Rx athletes must pass through a squat (hip crease below knee), so a squat clean or power clean + front squat is allowed. Any type of clean is allowed for the intermediate division (power, squat, split), intermediate athletes do not need to perform a squat. M/M and F/F teams shall use one barbell, M/F teams shall use two.
WOD #2
Time cap: 10 minutes
Number of scored events: 1
10 minutes for each partner to establish a maximum weight for the following complex:
Snatch + hang snatch + overhead squat
Rx: squat snatch required
Intermediate: squat or power snatch allowed
The complex must be completed unbroken, the barbell cannot be dropped between movements.
Details
For the Rx division, a squat snatch is required for the first two parts of the complex (snatch + hang snatch). Athletes must take the bar from ground (or from the hang) to overhead in one smooth movement. The barbell may be caught above parallel, but the athlete must “ride it down” to a squat position. Thus a segmented power snatch + overhead squat is not allowed for the snatch or hang snatch movements. Athletes must stand tall with knees, hips, and and elbows locked out after each movement before beginning the next.
For the intermediate division, any type of snatch is allowed (squat, power, split) for the first two parts of the complex (snatch + hang snatch).
Athletes in all divisions are required to perform an overhead squat at the end of the complex. The barbell must be held overhead while the athlete passes through a squatting position (hip crease below knee). The entire complex must be completed unbroken (without dropping the barbell). Only one athlete may work at a time.
WOD #3
Time cap: 16 minutes
Number of scored events: 1
Split up reps as needed, however, each partner must complete at least one rep of each movement.
Rx
2 rounds:
6 rope climbs (15′)
20 sandbag over shoulder (150#/100#)
30 sandbag squats (150#/100#)
12 bar muscle-ups (may be scaled to 24 chest-to-bar pull-ups, see scaling notes above)
Sandbag shall be held bear hug style for the squats, resting on the top of the shoulder not allowed.
Intermediate
2 rounds:
6 stationary sled pulls (28′, 3/2-45# plates)
40 American kettlebell swings (53#/35#)
40 kettlebell goblet squats (53#/35#)
24 pull-ups
Details
One athlete works while the other rests for all movements in WOD #3.
Any type of climbing technique is allowed for the rope climbs. The rope climb begins with the athlete on the floor and the rep is complete when the athlete touches the 15′ tape mark on the rope. Thus, the second athlete may start in on the sandbags as soon as the athlete on the rope touches the tape.
The sandbags will start on the ground and must pass over either shoulder of the athlete for the rep to count. Athlete’s may re-bend their knees to drop underneath the sandbags. Judges will ensure that the bag goes over the top of the shoulder for every rep. No reps include letting the sandbag roll off the side of the shoulder, or moving away from the bag while trying to drop underneath.
Athlete’s must hold the sandbag bear hug style for the squats. The sandbag shall be held in front of the athlete’s chest/belly, not on top of the shoulder. Athletes may grab their wrist or interlace their fingers to lockout the hold on the bag. Athletes must then squat with the sandbag passing between their legs reaching full depth (hip crease below the knee) and returning to a standing position every rep (knees and hips fully locked out). The sandbag shall not rest on top of the athlete’s legs during the squat. However, the sandbag may be rested on top of the legs while the athlete adjusts their arms/hands around the bag.
Athletes must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athletes support themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Athletes may help each other to the pull-up bar.
The stationary sled pulls for the intermediate division will be performed inside on the rubber mats (within each team’s lane). The sled will start with the rope full extended. Partner 1 will start the workout by pulling the sled down the lane 28′. Once the sled has touched the 28′ line, the sled will be turned around and the athlete will walk/run the rope back down the lane. Once the athlete is positioned behind the taped line, they may begin pulling the sled again. Pulling the sled down the lane once will be counted as one rep. A single athlete is required to pull the sled down and back, thus will complete a minimum of two reps during their turn. The athlete’s feet must be behind the line and remain stationary while pulling the sled (feet may be re-positioned while the sled is not being pulled). Male/female teams will be required to remove or place the extra 45# plate on the sled when switching between partners. The sled pull must begin and end with some part of the sled touching the tape line for each rep to count.
FLOATER WOD
Time cap: none
Number of scored events: 1
For time, partner A completes then partner B completes:
50/40 calorie row + 70m dumbbell farmers carry*
*Perform 5 DB deadlift every ~10m (6 total sets of deadlifts)
Rx: 2 x 50#/35# DBs
Intermediate: 2 x 35#/25# DBs
WOD Setup
The floater WOD will take place outside. The rower will be set up outside the bay door on the north side of the building. There are blue tape marks on the blacktop designating locations where deadlifting is required (approximately 10 meters apart). Lane layout is below:
Click image for larger version
Movement Standards
Partner A may begin seated in the rower. On the judges mark, partner A will begin the row. Upon completion of the row, partner A will move from the rower to the dumbbells at the start line (first blue tape mark, position 2 in image). Partner A will perform a farmers carry (one dumbbell in each hand) to the next blue line. The athlete must come to a stop and perform 5 dumbbell deadlifts. The deadlift starts with the athlete at a standing position, at least one head of each dumbbell must touch the ground at the bottom (dumbbells touching the ground simultaneously), and the athlete will return to a standing position (knees and hips locked out, shoulders above or behind hips). The athlete’s feet must be on top of or past the blue line to begin the deadlifts. Athletes must stand up completely after the fifth deadlift before proceeding with their farmers carry to the next line.
Once partner A has finished their sixth and final deadlift set (station 14 in image), partner B may begin. The team’s time will be recorded when partner B finishes the workout. Please note that the judges at the floater WOD station will be keeping time with their own stop watches.
Partner B may adjust the rower and strap in while partner A is performing farmers carries and deadlifts. The computer on the rower shall be reset so that partner B begins at 0 calories.
Athletes may set the dumbbells down at any time to rest. The dumbbells must be set down directly next to the athlete’s feet, dumbbells may not be thrown forward to gain extra ground.