Hometown Hero Charity Competition

Register Below!

Date: Saturday, June 23, 2018  2017 from 8AM-5PM

Location: CrossFit Iconic – 237 E. Valley Pkwy. Escondido, CA 92025

The Cause: The Escondido Police CARE Foundation, in conjunction with CrossFit Iconic, will be holding a charity fitness competition to benefit the CARE Foundation. This non-profit foundation’s purpose is to financially assist Escondido Police Officers  and their families in the event of a personal or work related tragedy.

Event Info: Partner style fitness competition. Two person, same sex teams.

4 divisions: Kids (8yo-12-yo), Scaled, Intermediate, and Advanced – Whether you are a beginner, have workout experience, or fall somewhere in between we have a division for you! Remember this is all for charity and we want everyone who is interested to be able to participate.

Cost:
Early bird $120 ( Early bird has ended)
Standard pricing $150 per team
Kids Division ( 8yo-12yo) – $80 per team

 

The Workouts
 

Event #1 – CODE 3 ( 11 min Cap ) 
6 Synchronized box jumps
18 Pull-ups
8/8/6/6/4/4/2/2 Cleans

Beginner-Step ups 24/20”
Ring rows
Cleans will stay at 95/65# the entire workout

Intermediate- Box jumps 24/20”
Pull-ups
Cleans 8- 95/65# # 8- 135/95# 6- 155/105# 6- 185/125# 4- 205/145# 4- 225/155# 2- 245/165# 2- 265/175#

Advanced – Box jumps 24/20”
Chest to bar
Cleans 8- 135/95# 8-185/125# 6- 205/145# 6- 225/155# 4- 245/165# 4- 275/185# 2- 295/195# 2- 315/ 205#

 

 

Workout Flow
The team will begin standing behind the boxes, at go they will perform 6 synchronized box jumps. Then the athletes will walk back toward the rig and perform 18 pull-ups or ring rows. These can be split up however the athletes will like. There is no minimum work requirement for each athlete. After the pull-ups they will begin with 8 cleans at the starting weight the 8 reps are performed between the two athletes, once again these can be split up however the athletes decide. After the 8 cleans they will proceed to the boxes and work back through the box jumps, pull-ups and now perform 8 cleans at the second weight prescribed. The athletes will then work through the box jumps, pull-ups, and get back the barbell to perform 6 cleans at the next weight. The workout will continue this pattern until  the full workout is completed or the 11 min time cap is up. If the team does not complete the work in the 11 min clock, the score is how many reps were completed at the cap. The tie break is the time it takes to complete through the round of 6. Athletes are responsible for changing their own weight out and can be done at any point during the workout.

 

Event #2  Hit & Run Relay  (13 Min AMRAP)
20/15 Calorie Bike
80 Foot Sled Push
O-Course

Beginner 15/10 Calories / 45/25#
Intermediate – 90/45#
Advanced – 135/90#

Workout Flow 
Athletes will start behind the starting line, at go athlete A will proceed to the bike and perform calories on the assault bike. Once the calories have been completed athlete A will then proceed to the sled and push the sled down 20ft , back 20ft , down 20 ft , back 20ft.  Athlete A will then run through and complete the obstacle course and run all the way back to the starting line and tag athlete B who will then complete the calories, sled push, and obstacle course. After athlete B completes the O course he or she will run back to the starting line tag partner A and they will go through for a second time. This workout is completed relay style for a 13 min AMRAP.

 

 

Event #3  For Time:  (12 min CAP)
800/600 meter row (400/300m each)  – Partner holds the top of a deadlift position
12 Synchronized bar facing burpees
24 Shoulder to overhead -Partner will hang on pull-up bar
36 Front squats -Partner holds a handstand against the wall
24 Shoulder to overhead – Partner will hang on pull-up bar
12 Synchronized bar facing burpees

 

Advanced:165/115#                                   
Intermediate:  115/75#                                        
Beginner: 75/55# + Plank Hold 
                                              

Workout Flow:
Athletes will start behind the starting line and at go they will proceed forward to the paying field. Partner A will get on the rower while partner b walks over to the bar. The partner on the rower cannot start rowing until the the partner on the bar has reached a full lockout at the top of a deadlift position. The partners will then switch roles at the 400/300 meter marker. Once the meters are complete they will proceed to the next movement which is 12 synchronized bar facing burpees. The athletes will then proceed to the barbell and complete 24 shoulder to overhead switching as needed, the shoulder to overhead can only be completed while partner b hangs from the pull-up bar. Next the athletes will compete 36 front squats splitting them up as needed, but they can only be completed while partner b holds a handstand against the wall. Next the athletes will go to the shoulder to overhead and complete those as needed while partner b hangs from the pull-up bar. Last the athletes will finish the workout with 12 synchronized bar facing burpees.

 

 

Event 4  Advanced ONLY!!!

For Time:
800 meter Run
30 Synchronized dumbbell snacthes (15L/15R) 50/35# 
250 meter Swim
20 Synchronized dumbbell snatches (10L/10R) 50/35# 
250 meter swim

 

Workout Flow:
The Athletes will start at the starting line and at go will begin the workout by running 800 meters through the street, and park to the pool. We will have traffic control the day of the event with the cones marking the directions to the pool. Once they reach the pool they will enter into the back gate and run to there lane wait for their partner. Once both partners are in their lane they will perform 15 synchronized db snatches with the left arm, then 15 synchronized db snatches with the right arm. After the db snatches are completed the team will proceed to the pool where the team will complete 250 meters of swimming, the athletes may switch as needed. After the first swim, the athletes will then complete 10 synchronized db snatches with the left arm and 10 synchronized db snatches with the right arm. The athletes will then finish the workout with a 250 meter swim. The pool length is 25 meters.

 

 

This is a family friendly event and spectators are welcome! Even if you are not ready to compete, come out and cheer these teams on as we raise money for a great cause. We will have food for sale, a raffle, and fun fitness related contests for all ages.

Proceeds made from this event will benifit to the CARE Foundation, a 501(c)(3) non-profit foundation. Please come out and support our local heroes!!

*For updates and the most current information on this event you can also follow CrossFit Iconic on Facebook and/or Instagram @crossfit_iconic

 

Follow the links below to register now!

Click here to Volunteer! 

Click here to be a Judge!

Click here for Kids Division!

Click here for Beginner Female!

Click here for Beginner Male!

Click here for Intermediate Female!

Click here for Intermediate Male!

Click here for Advanced Male!

Click here for Advanced Female!