Cynergy CrossFit

We're not done yet!

We want to bring awareness to the many senior animals available for adoption. Just like master athletes, they have a lot of living left to do! Supporting Standish Humane Society. #notdoneyet #gamesoftheages2024 #adoptseniorpets

DEADLINES & DATES

• June 13, 2024 — T-shirt deadline for teams, sponsors, judges
• June 14, 2024 — WODs posted
• June 26, 2024 — registration closes (or earlier if sold out) & heat assignments sent to team captains

WOD 1

SILVER TRIO (Watch Video)
15 Minutes
Establish a 1-rep max for each lift for a team total
~ Shoulder Press
~ Front Squat
~ Deadlift

• 2 Barbells per team 35# & 45#
• 1 Athlete works at a time
• Alt attempts between Females and Males
• 1 Attempt per rotation
• Weight on Barbell cannot go down
• Must take bar from the floor
• Front Squat- not a Squat Clean
• No Drop on the Deadlift
• Clips must be used

WOD 2

SYNC & CONQUER (Watch Video)
Balance Buy In:
Accumulate 1 Minute team balance* (view video for explanation)
Followed by:

• 2 x 300m Wreck Bag Relay (1M/1F) +
  30 Synchronized Alt DB Snatches
• 2 x 200m Wreck Bag Relay (1M/1F) +
  20 Synchronized Alt DB Snatches
• 2 x 100m Wreck Bag Relay (1M/1F) +
  10 Synchronized Alt DB Snatches

30’s:  50/35 40’s:  50/35 50’s:  20/15

Followed by:
Accuracy Buy Out:
Max Hits of a 12 foot Wall Ball target
30's:  14/20, 40's:  10/14, 50's:  4-6/10
18 Minute Clock

WOD 3

DROP ZONE DILEMMA (Watch Video)
10 Minute Clock
Calorie Row
T2Rings
DB Farmer's Hold*
Handstand Hold
*30’s:  50/35 40’s:  50/35 50’s:  35/20

All Athletes will be in one station and work at the same time
Rotation of stations is up to the team

5 Synchronized All Team Sit Ups at every Drop from the HS Hold or Farmers Hold

Score = Total reps of Calorie Row + T2Rings