2016 Community Strong Races
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Race #1 Description:
T1 & T2 Start in designated Starting Area. On ‘3-2-1 – GO’ T1 sprints with ball up and back (40’ each way) and has the option to hand it off or complete his 2 total sprints. Once handed off, T2 sprints with the ball up and back (40’ each way) and has the option to hand it off or complete his 2 total sprints.
Then T1 & T2 can split up the remaining reps for the rest of the race however they see fit until the final sprints. The final sprints will be conducted just as they were in the beginning with 1 person waiting in the Finish Area.
Once the sprints are complete, T1 or T2 drops to their hands on the ball with feet kicked out to a plank. Then they pick up the ball and toss it over the bar. Complete 30 reps total.
Once the NPBBTOB are complete, T1 or T2 picks up the ball and steps over/onto the box with both feet ending on opposite side of box and ball in hand.
Complete 30 reps total.
Once Box Step Overs are complete, T1 or T2 will pick the ball up and toss it over a shoulder after standing upright. Complete 30 reps total.
Once G2S are complete, T1 or T2 will pick the ball up onto a shoulder and pass through a full squat touching butt to the med ball and then pressing the ball overhead and down to opposite shoulder (if doing back to back reps).
Complete 30 reps total.
Then complete the sprints how you see fit following the above notes.
Time ends when both teammates cross the finish line.
Any remaining reps left after the 10 Min Cap will be counted as seconds.
Ex: Team had 6 thrusters and 4 sprints left when 10 min hit. Score is 10:10.
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Race #1
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Brawl with the Ball - *Time Cap 10 min*
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Teams of 2
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1 ball per team unless MFMFMMFFModified
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All work to be split up with only 1 athlete working at a time
50/30503020/14
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Lane4 - 40 ft shuttle sprints with slam ball
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Q130 No Push Up Burpee Ball toss over 7.5' bar
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Q230 Box step overs with ball 20"
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Q330 Ground to Shoulder Slam Ball
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Q430 Slam Ball Thrusters to Med Ball
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Lane4 - 40 ft shuttle sprints with slam ball
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Race #2 Description:
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Race #2A total of 1000m must be rowed with each teammate completing 2 alternating 250m rows. T1 rows, then T2, then T1, then T2, all while the other teammate is completing reps on the DB Snatch, Anchored Sit Ups, etc.
T1 starts on the rower and T2 starts at the DB Snatch. T1 rows 250m while T2 completes as many reps as possible of the DB Snatch. Once T1 completes the row, they switch rolls and T2 rows 250m and T1 completes as much of the DB Snatch reps as possible. Continue in this manner until all reps of DB Snatch are complete, then move to the Anchored Sit ups, then De-Load Push Ups and finally the Deadlifts until 1000m is complete. Once the 1000m row is complete, both teammates can be out on the floor for quicker transitions.
Time ends when both teammates cross the finish line.
Any remaining reps left after the 10 Min Cap will be counted as seconds.
Ex: Team had 15 deadlifts left when 10 min hit. Score is 10:15.
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Capture The Flag - *Time Cap 10 min*
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Teams of 2MFMMFFModified
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Under Rig
Row 1000m: (must alternate @ 250m )
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Q150 1 Arm DB Snatch45/25452535/20
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Q280 Anchored Abmat Sit Ups
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Q380 De-Load Push Ups
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Q450 Deadlifts 185/115185115135/85
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RACES & DESCRIPTIONS
REGISTRATION
Sheet14
Race Standards
HEATS Event #1
HEATS Event #2
Event 1 Score Sheet
Event 2 Score Sheet
Equipment Sheet