Dynamic Duo Competition 2017

Dynamic Duo Competition 2017

Event Divisions:

  • Scaled Women

  • Scaled Men

  • Intermediate Women

  • Intermediate Men


Event Details

DYNAMIC DUO 2017

Resilience CrossFit is thrilled to host its 4th annual, Dynamic Duo competition. This competition is a 2-person team competition; same-sex (guy’s and gal’s divisions). We are happy to announce that we'll be holding this event in our newly built 11,000 square foot box. This facility was custom designed for Resilience CrossFit and competitions like the Dynamic Duo.

This year we will be running both a Scaled Division Competition and an Intermediate Division Competition on Saturday November 18, 2017. Space is limited to 100 total teams. All teams will be guaranteed participation in a minimum of four events. All participants will receive a commemorative t-shirt from the event, and the top three teams from each division will be awarded awesome prize packages!

The first 25 teams will receive an early bird discount ($150 vs $175).
THERE ARE ABSOLUTELY NO REFUNDS.
T-Shirts are guaranteed for those who register before 10/18/17. After that date there is no guarantee.


THE SCALED DIVISION ATHLETE DESCRIPTION:
The Scaled division IS for you if you…
  • Are new to the competitive side of CrossFit
  • Have some difficulty with tougher gymnastics (i.e. pull-ups, HSPUs, toes-to-bar, etc.)
  • Have good experience with basic weightlifting (power cleans at 115/75),
  • Can complete all the basic lifts and lower skill movements comfortably (deadlifts at 155/105, front squats to good depth, burpees over-the-bar, wall balls for moderate reps 10'/9', shoulder-to-OH at 95/65, Thrusters 95/65, box jumps at 24″/20″, KB swings 53/35, etc.)
  • You are looking to get a fun, exciting, and appropriately scaled workout done with a friend in a competitive atmosphere

INTERMEDIATE DIVISION ATHLETE DESCRIPTION:
IS NOT for you if…
  • You are uncomfortable with basic gymnastics and weightlifting
  • You finished better than 400th in this past year’s CrossFit Open (2017)
  • You are a Regionals individual or team contender
IS for you if…
  • You are comfortable with most CrossFit movements - pull-ups, S2OH, T2B, Rope Climbs, HSPU, front squat, OH Squats, cleans (155/105) for reps, box jumps (24/20), etc.
  • You finished 400+ in the last CrossFit Open (2017)
  • You are able to do most CrossFit HQ "girl” workouts as prescribed
  • You are still working on a few holes in your game to close the gap towards an "Rx” competition

Events:

Pebbles and Bamm Bamm:

Intermediate Division

With a 12 minute Clock

3 Rounds:
30 Thrusters (75/55)
30 Toes To Bar

Then, AMRAP time remaining:
15 Squat Cleans (115/75)
12 Squat Cleans (135/95)
9 Squat Cleans (155/105)
6 Squat Cleans (185/125)
3 Squat Cleans (205/145)
AMRAP Squat Cleans (225/155)

Scaled Division
With a 12 minute Clock

3 Rounds:
30 Wall Balls (14/10)
30 Hang Power Cleans (75/55)

Then, AMRAP time remaining:
20 Deadlifts (135/95)
15 Deadlifts (165/110)
10 Deadlifts (185/125)
5 Deadlifts (205/145)
AMRAP Deadlifts (225/155)


Road Runner and Wile E Coyote:

Intermediate Division

For Time (with a 9 minute time cap):
  • 12 Burpee Box Jump Overs (24”/20”)
  • 80 yd Axle Bar OH Carry (135/95)
  • 10 Burpee Box Jump Overs
  • 80 yd Strongman Sandbag Carry (150 lbs/100 lbs)
  • 8 Burpee Box Jump Overs
  • 80 yd Axle Bar OH Carry (135/95)
  • 6 Burpee Box Jump Overs
  • 80 yd Strongman Sandbag Carry (150 lbs/100 lbs)


Scaled Division
For Time (with a 9 minute time cap):
  • 12 Burpee Box Jump Overs (24”/20”) [step overs permitted]
  • 80 yd Axle Bar Front Rack Carry (95/65)
  • 10 Burpee Box Jump Overs
  • 80 yd Strongman Sandbag Carry (100/50)
  • 8 Burpee Box Jump Overs
  • 80 yd Axle Bar Front Rack Carry (95/65)
  • 6 Burpee Box Jump Overs
  • 80 yd Strongman Sandbag Carry (100/50)

This second workout is completed in a Waterfall-Style

  • Each team member will do the entire workout with one teammate following the other
  • However, the trailing athlete (Athlete #2) can’t proceed until the task that lies ahead is completed For example, Athlete #2 can’t begin the first set of BBJO’s until Athlete #1 completes them.
  • The lead athlete (athlete #1) can’t proceed until the previous object is returned or the previous set of BBJO’s have been completed. For example, Athlete #1 can’t begin moving the Sandbag (which is the 4th movement) until Athlete #2 returns the Axel Bar (which is the 2nd movement)


Dr Evil and Mini Me:

Intermediate
This is 2 scored events with a 13:00 running clock

Dr. Evil: For Time with a 10:00 Cap
21 – 15 – 9
Calorie Row
Clean & Jerk (135/95)

Immediately into:

9 – 15 – 21
Calorie Row
Pull Ups

Rest for exactly 1 minute from the time you finish (or the cap) and adjust weight on barbell before starting WOD #4.

Mini Me: AMRAP 2
Max Overhead Squats (115/75)
The “resting” partner must hang from pull-up bar holding Wall Ball with legs (20/14)


Scaled
This is 2 scored events with a 13:00 running clock

Dr. Evil: For Time with a 10:00 Cap
21 – 15 – 9
Calorie Row
Clean & Jerk (95/65)

Immediately into:

9 – 15 – 21
Calorie Row
KB Swings (53/35)

Rest for exactly 1 minute from the time you finish (or the cap) before starting WOD #4.

Mini Me: AMRAP 2
Max Thrusters (95/65)
The “resting” partner must hang from pull-up bar holding Wall Ball with legs (14/10)


Dr. Evil Notes
  • Reps shown are total reps for the team and can be partitioned as desired
  • Time is marked when the 21 KB Swings (or 21 Pull Ups) have been completed.
  • If time-capped, any missed reps are added to the 10:00 clock as an additional seconds (example – 15 missed KB Swings or Pull Ups would generate a score of 10:15)
Mini Me Notes
  • Time begins at the end of your 1:00 rest (or, if time-capped, at the 11:00 mark)
  • 1 person accumulates Thrusters/OH Squats ONLY while the other person hangs from the pull up bar with a med-ball between their feet and off the ground (WB = 14/10 for Scaled and 20/14 for Intermediate)
  • Switch as often as you’d like.



Yogi and Boo Boo

Intermediate
For Time (6:00 cap):
100/70 Calorie Ski Erg
15 Rope Climbs

*Both partners may work at the same time, and partition the work as desired.


Scaled
For Time (6:00 cap)
90/60 Calorie Ski Erg
100 Alternating, Single-Arm DB Snatches (35/25)

*Both partners may work at the same time, and partition the work as desired.

_____________________________________________________
Back Up Road Runner & Wile E Coyote Event
(in Case of Rain)


Intermediate
For Time (9:00 cap)

60 DU’s (no DU’s = 150 Singles)
20 Burpee Box Jump Overs (24/20)
20 Axel Bar Shoulder To OH (95/65)

48 DU’s (120 Singles)
16 Burpee Box Jump Overs
16 Axel Bar S2OH

36 DU’s (90 Singles)
12 BBJO’s
12 Axel Bar S2OH

*In order for reps to be accumulated, one teammate MUST be holding the sandbag off the ground, above the knees (men = 150#; women = 100#). Reps can be partitioned as desired, as long as one person is holding the sandbag.
**Choose DU’s or SU’s from the beginning. Stick with whichever jump rope choice your team makes

Scaled
For Time (9:00 cap)

120 Singles (if you choose DU’s = 60 DU’s)
20 Burpee Box Jump Overs (24/20)
20 Axel Bar Shoulder To OH (75/55)

96 Singles (48 DU’s)
16 Burpee Box Jump Overs
16 Axel Bar S2OH

72 Singles (36 DU’s)
12 BBJO’s
12 Axel Bar S2OH

*In order for reps to be accumulated, one teammate MUST be holding the sandbag off the ground, above the knees (men = 100#; women = 50#). Reps can be partitioned as desired, as long as one person is holding the sandbag.
**Choose DU’s or SU’s from the beginning. Stick with whichever jump rope choice your team makes
***Scaled can do step overs on the BBJO’s

Event WODS

Pebbles and Bamm Bamm

12 minute AMRAP- 3 Round Couplet Buy-In followed by barbell work (Squat Cleans or Dead Lifts)

Dr. Evil

Back to Back Couplets for time with a 10 minute time cap

Mini Me

After a 1 minute rest- AMRAP 2 of either OH Squats or Thrusters

Road Runner and Wile E Coyote

For time burped box jump overs and odd object carry. 9 minute time cap.

Yogi and Boo Boo

For time with a 6 minute cap- Ski Erg for CAL and either rope climbs (intermediate) or DB snatches (Scaled)

Event Info:

Dynamic Duo Competition 2017

Date: Nov. 18, 2017

Location: 45R South Street, Hopkinton MA

Registration: $175.00

Leaderboard

Heats

Athletes

Reg Deadline Passed

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