2021 Syndicate Battlegrounds
EVENT GUIDE
Saturday, September 18th
The Syndicate Battlegrounds, a two two person team competition will be held on Saturday, September 18th at 12 Labours CrossFit Columbia. The workout stages will be comprised of indoor and outdoor events.
There will be no olympic lifts or high skill gymnastics movements, instead grunt work style workouts will take place. The only prerequisite is hard work.
It will be a premier fitness competition for the community. Athletes from affiliates in the greater Baltimore/Columbia area will have a chance to compete in a partner format. We will have multiple divisions and make sure that all athletes have the ability to compete.
For future announcements, please follow @thesyndicateseries on Instagram.
Venue
12 Labours CrossFit Columbia, 9017 Red Branch Road Suite A, Columbia, MD 21045
Divisions
(Teams of 2):
Male/Male Pair
Female/Female Pair
Male/Female Pair
No Refunds. Substitutions Only.
Questions or Concerns
For any questions, please email wilson@the12labours.com
WOD 1 - “Helton 2.0”
3 rounds for time:
400m Synchro Run
30 Dball to Shoulder
20 Synchro Burpees to Plate
* Dball - 1 person working at a time*
Time Cap: 20 minutes
Male: 100lbs Dball
Female: 70lbs Dball
Score
The score is time.
Flow
At the call of “3,2,1...Go!”, both athletes will begin a 400 meter run together on the designated route. Once BOTH athletes have returned from the 400m run, they may begin working on accumulating 30 Dball to Shoulder reps, with only 1 partner touching the DBall at a time. Upon completion of 30 repetitions of Dball to Shoulder, both athletes will complete 20 Synchronized Burpees to Plate. Once both athletes have completed 20 Synchronized Burpees to Plate, this signals the completion of 1 round. Athletes will complete 2 more rounds of this triplet in the same order for 3 total rounds. This workout is for time and scoring for this workout is the time it takes the pairing to complete all three rounds.
Movement Standards
400m Synchro Run
This is a partner 400m run on the designated route. Partners may run at their own pace or speed, but what makes this a “synchro” run is that the both athletes MUST begin and finish the run together.
DBall to Shoulder
The repetition begins with the Dball on the ground and is completed on the top of the athlete’s shoulder with the athlete’s knees and hips at full extension. Only one athlete may work at a time accumulating repetitions and cannot receive physical assistance from their partner to complete the repetitions. For mixed gender teams, male athletes must accumulate reps at their prescribed DBall weight (100#) and vice versa for the female athlete (70#). The athlete not completing work must wait for the Dball to rest on the ground by their partner before starting their movement. Any reps performed with the incorrect DBall weight will be considered no-reps and will not count towards the work requirement.
Synchro Burpees to Plate
This is a burpee to a 45# plate. Burpee standards begin with the athlete’s chest and thighs touching the ground (“prone position”). Either a step back or a jump back to achieve the prone position is acceptable. Either a step up or a jump up from the prone position is acceptable. Both feet must leave the ground at the same time (“two-foot take-off”) to jump to the plate. Once both feet have landed on the plate, a jump down or step down from the plate is acceptable. Synchro for this movement occurs when both athletes are clearly in the prone position. The repetition is completed when both athletes have completed the two-foot take-off and both feet have touched the top of the plate. The next rep cannot begin until both athletes have synchronized in the prone position. Lack of synchro, one-foot take-off, and jumping to the edge of the plate will all be considered no-reps and will not count towards the work requirement.
WOD 2 - “Prowler Flu”
For time:
30 meters down (high bar)
30 meters back (low bar)
20 meters down (high bar)
20 meters back (low bar)
10 meters down (high bar)
10 meters back (low bar)
20 meters down (high bar)
20 meters back (low bar)
30 meters down (high bar)
30 meters back (low bar)
High Bar - 1 athlete working at a time
Low Bar - 2 athletes working at a time
Male/Male: (90lbs + sled)
Male/Female (70lbs + sled)
Female/Female (50lbs + sled)
Score
Time
Flow
At the call of 3,2,1...Go! 1 athlete will begin working by pushing the sled on the high bar to the 30 meter mark. Once the sled has achieved the 30 meter mark, both athletes will push the sled on the low bar back down to their starting line. Once both athletes complete the 30 meter low bar push, 1 athlete will return to the high bar to push the sled to the 20 meter mark. Once the 20 meter mark has been crossed, both athletes push the sled on the low bar back to their starting line. After both athletes complete the 20 meter low bar sled push, 1 athlete will push the sled on the high bar 10 meters. When the 10 meter mark has been crossed, both athletes will push the sled on the low bars back to their starting line. This sequence will then repeat itself for 20 meters and finally once again for 30 meters. This workout is for time.
Movement Standards
High Bar: Only ONE athlete may be working at a time on the high bar sled push. The non-working teammate MUST walk behind the working athlete on the high bar sled push. Athletes may switch out at any time on the high bar, but the sled must be at a complete stop before passing the work off to the other athlete.
Low Bar: For the low bar sled push, both athletes must be working on the sled at the same time. Athletes may switch sides on the sled at any time, but athletes must keep all hands on the low bar while pushing the sled.
WOD 3 - “Echo Trail”
12 min AMRAP
10-20-30-40…
Synchro DB Front Rack Lunges
Synchro Single Arm DB Push Press
*Echo Bike cals after each round
Male: 35lbs Dumbbell
Female: 20lbs Dumbbell
Male/Male: 20 Echo Bike calories
Male/Female: 15 Echo Bike calories
Female/Female: 12 Echo Bike calories
Score
The score is rounds and reps.
Flow
At the call of “3,2,1...Go!”, both athletes will perform 10 synchronized DB Front Rack Lunges. This means each athlete will have a pair of dumbbells. Upon completion of 10 synchronized DB Front Rack Lunges, both athletes will then perform 10 synchronized single arm DB Push Presses. Once 10 synchronized single arm DB Push Presses have been completed, the athletes will transition to the Rogue Echo Bike to complete the prescribed cals on the bike, breaking up the work however they choose with only one athlete working on the bike at a time. Upon completion of the calories on the bike, both athletes will transition back to their dumbbells to perform 20 synchronized DB Front Rack Lunges and 20 synchronized single arm DB Push Presses. Once 20 reps of each synchronized movement have been completed, they will then return to the Echo Bike to complete their prescribed cals. This sequence will repeat itself with the synchronized Double DB Front Rack Lunges and synchronized DB Push Press increasing by 10 reps each per round. The required cals on the Bike will remain static. This workout is for time, and the score is rounds and reps.
Movement Standards
Synchronized DB Front Rack Lunges: Each lunge begins with the dumbbell at the shoulder, feet together, and hips and legs extended. The dumbbell must remain at the shoulder. Athletes must keep both hands on the dumbbells at all times with both dumbbells in the front rack position. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The synchronized portion of this movement occurs at the top of the movement with the knees locked out and the hips open. Once synchronization has been achieved, athletes may begin their next rep.
Synchronized DB Push Press:
Each rep begins with one dumbbell in the front rack position and finishes with the weight fully locked out overhead. Only a dumbbell push press is allowed. Push jerks and split jerks will not be permitted. Athletes will return the dumbbell to the front rack position before releasing the dumbbell to the ground. Weights dropped from overhead will be considered no reps. The synchronized portion occurs at the top of the movement with the weight fully locked out overhead. Once synchronization has been achieved, athletes may begin their next rep.
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