Competition by: Appalachian Games and Summit CrossFit
Appalachian Games

Join us for a a day of fitness and fun in the beautiful setting of Asheville, NC, on April 14th!

Our venue has plenty of parking (no extra cost), air conditioning, and showers. This will be indoor/outdoor event with 27,750 square feet inside in case of inclement weather.

RX and scaled divisions for all-male, all-female, and co-ed (2 male/2 female) teams of 4. We've also added a Masters division. 

4 WODs with no finals. 

Cash prizes for top RX finishers. Prizes and trophies for all divisions! 

Over 50% of proceeds from this event go to The Priscilla Project! Priscilla Project is a fitness program that takes place at Summit CrossFit (currently 2x/week for the last 3 years) and that is specifically designed for individuals with physical and/or developmental disabilities. This is a free class that builds community and quality of life through fitness, yoga, dance, and physical activity. Our goal is to build this program into something that can accommodate more individuals who could benefit from it in all different areas of WNC, North Carolina, and the country!



If you are interested in judging, there is a ticket option to be a judge on the day of the event. If you would like to volunteer outside of judging, or are interested in being a sponsor or vendor at this event, please reach out to summitcrossfit@gmail.com. Please send any questions to our email address. 

We look forward to a fantastic event! 


WOD 1: Ascent Ladder

Snatch and Clean & Jerk ladders: 2 teammates Snatch while the other two athletes Clean and Jerk. 1 minutes at each bar, each athlete progressing only if a successful lift is made.

Men's RX Snatch weights:95-115-135-155-175-195-205-215-225
Men's RX C&J weights:155-175-195-215-235-255-275-295-315
Men's Scaled Snatch weights:75-95-115-135-145-155-165-175-185
Men's Scaled C&J weights:95-115-135-155-175-195-215-225-235
Women's RX Snatch weights:75-95-105-115-125-135-145-155-165
Women's RX C&J weights:95-115-135-155-165-175-185-195-205
Women's Scaled Snatch weights:35-55-75-85-95-105-115-125-135
Women's Scaled C&J weights:55-75-95-115-125-135-145-155-165

*Bonus bar- athletes who complete the ladder will have 2 minutes to complete a heavier lift of the lifter's choice. 

Lifters may have multiple attempts at each weight.


WOD 2: "Mountains to Sea" powered by Concept2, Inc.

All athletes work at the same time at different movements for 1 minute. Athletes rotate to the next station each minute. Every athlete rests at the same time. Score is total combined reps (and calories) of all 4 athletes in 2 rounds.

2 Rounds:
1) Row (for calories)
2) Burpees to 45lb plate 
3) Alternating DB snatch (RX 50/35) (Scaled 35/20)
4) Bike Erg for calories 
* 1 minute of rest after each round

Note, these are not Assault Bikes, they are Concept 2 Bike Ergs


WOD 3- "Cornerstone Crusher" 

9 minute AMRAP
Buy In: 40 BruteBalls over the shoulder (one person works at a time)

Then Max reps of Wallballs and Double unders with a separate score for each. (2 athletes are working)

While 2 athletes are working on the Wallballs and Double Unders 1 athlete is resting and 1 athlete is holding the BruteBall.

The BruteBall can NOT be held on the shoulder. It MUST be held in a bear hug position. There will be a 10 rep penalty for both scores every time the sandbag hits the ground.

Athletes may switch who is working where anytime during the workout.

STANDARDS:
Sandbags:
RX: 135lb/95lb
Scaled: 95lb/55lb
Masters: 95/55lb
Co-Ed RX: 95
Co-Ed Scaled: 55lb

Wallballs:
RX: 20lb/14lb - 10ft target for both Female and Male teams
Scaled: 14lb/10lb - 10ft/9ft target
Masters: 14lb/10lb - 10ft/9ft target
Co-Ed RX: 20lb to a 10ft target for men and 9ft target for women
Co-Ed Scaled: 14lb to a 10ft target for men and 9ft target for women

Double Unders:
Scaled and Masters teams are able to do single unders. It will be a 2:1 ratio and you must stick with it. So if one person is doing single unders everyone must do them, there will be NO going back and forth.


WOD 4:  "One More

For time (15 min cap):

175m plate carry buy-in
​​​​​​​
75 Deadlifts 
75 Chest to Bar Pullups
Then
75 Shoulder to Overhead
75 Toes to Bar
Buy out: 600m run

Plate carry: Each team member carries one plate, and plates are then loaded onto empty barbells upon completion.

Deadlift: RX(255/175) Scaled and Masters(185/135)

Pullups: RX (Chest to Bar) Scaled and Masters (Pullups or 3:1 of jumping pullups with bar 6 inches from the top of the head). Team must choose one option and stay with it. 

Shoulder to Overhead: RX (165/105) Scaled and Masters(95/65)

Toes to Bar: Scaled/masters may do 75 toes to bar, or 2:1 ratio of toes to waist height. Team must choose one option and stay with it.

#WodifyArena #AppalachianGames #Ascent #KillCliff #Concept2 #RelentlessForwardProgress #SummitCrossFit
Sat, April 14, 2018 7:00 AM - 6:30 PM Eastern Standard Time
WNC Agricultural Center
765 Boylston Hwy, NC 28732, Fletcher, North Carolina, United States of America
AG
Appalachian Games

Summit CrossFit

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