5K Gone Bad

 

Running + WODS + Teamwork = 5K Gone Bad
Registration Link: https://register.chronotrack.com/r/32347

What is “5K Gone Bad??!!” First annual event where Get Mean CrossFit and Manhattan Running Company join to combine two sports into one. Teams of three will perform two workouts within a 5K with the mindset of creating a larger community with similar-minded goals. This will be a test of fitness, mental capacity and teamwork designed for those with a competitive spirit or for those who simply want to join in on some fun!

If you are a new to lifting weights, pull-ups or any of the movements below, join as a non-competitive team! Each movement can be scaled according to your abilities. Prize packages will be given out from various sponsors for competitive all male, all female and co-ed teams.

When:  Oct 21st, 2017

Cost: $90/team

Where: Get Mean CrossFit Inc. 608 Pottawatomie Ave, Manhattan, KS 66502

Time:  Heats start at 8:00 with six teams in each heat.  A new heat will start every 20 minutes.  As heats fill up on registration, additional heat times will be added.

Divisions:  Competitive (All Male; All Female; Co-ed) and Non-competitive.

Competitive Standards
Pull-ups (kipping, strict or butterfly)
Burpees (chest to ground)
Wall Ball Shots (10/9’ target) (20/14#)
Push Press (95/65#)
Front Rack Lunges (95/65#)
Unanchored Sit-ups
*Athletes can partition reps as needed, everyone must perform at least one rep of each movement
*Only one athlete runs each leg of race

Non-competitive Standards
Pull-ups (kipping, strict or butterfly, banded, partner assisted)
Burpees (chest to ground or not)
Wall Ball Shots (Can choose weight and height, but no more than two medicine balls per team)
Push Press (Can choose weight but will be given a mens and womens bar only)
Front Rack Lunges (Can choose weight but will be given a mens and womens bar only)
Unanchored Sit-ups (Can have partner hold feet/ankles of athletes)
*Athletes can partition reps as needed, everyone must perform at least one rep of each movement
*Only one athlete runs each leg of race
*The teams requiring different weights will need to inform head judge prior to starting their heat

“5K Gone Bad”–Race Workout:
Start with a 1.5 mile run

WOD 1:
5 Round for time of:
30 Pull-ups
30 Burpees to 45# plate
30 Wall Balls (10/9’ target) 20/14#

1 mile run

WOD 2:
75 Push Press(95/65#)
150 Front Rack Lunges (95/65#)
225 Sit-ups (unanchored)

.6 mile run