Sweat FeST VII

Welcome to Sweat FeST VII fueled by Progenex!

SPONSORS:
Kill Cliff
Blonyx
The Wod Shirt Club
Puori
RP Strength
Nooma
King Kong Apparel
Ascent Protein


When: May 4th, 2019 starting at 8:00 a.m.

Where: CrossFit Ferrum
618 State Road 13, Suite 3
Saint Johns, FL 32259

Registration: Sweat FeST VII

Standards:
Individual competition with Elite, RX, Intermediate, Masters, and Scaled. 100 total athletes!
A few things you need to know about registration:
1) We will be raising money for Nemours Children’s Mental Health fund and you may donate any amount at the time of registration.
2) If you would like to buy extra shirts, you may do that as well at time of registration. Pic of shirt in the comments.
Standards:
Elite: Complete all “girl” WODs RX
Hang power clean for reps (155/105)
Able to do shoulder to overhead (mobility) at any weight
All advanced gymnastics including toes to bar, bar muscle ups, etc.
Front Squat (155/105) for reps
Use (50/35) DB’s for any movement
RX: Complete all “girl” WODs RX
Hang power clean for reps (135/95)
Able to do shoulder to overhead (mobility) at any weight
All advanced gymnastics including toes to bar, bar muscle ups, etc.
Front Squat (135/95) for reps
Use (50/35) DB’s for any movement
Masters (40+): Complete most “girl” WODs RX
Hang power clean for reps (115/75)
Able to do shoulder to overhead (mobility) at any weight
Some advanced gymnastics including toes to bar and chest to bar pull ups.
Front Squat (115/75) for reps
Use (40/25) DB’s for any movement
Intermediate: Complete some “girl” WODs RX
Hang power clean for reps (95/65)
Able to do shoulder to overhead (mobility) at any weight
Some basic gymnastics including toes to bar and pull ups.
Front Squat (95/65) for reps
Use (40/25) DB’s for any movement
Scaled: VERY beginner!
Complete few to none of the “girl” WODs RX
Hang power clean for reps (75/55)
Able to do shoulder to overhead (mobility) at any weight
Scale most to all gymnastics movements: heel raises and ring rows
Front Squat (75/55) for reps
Use (35/20) DB’s for any movement


WOD 1 & 2:
Let’s take a break from the Open and talk about the first WODs of #sweatfestvii. WODs 1 and 2 are brought to you by Puori #puorilife is a company dedicated to improving health and athletic performance with clean and pure products! WOD 1 and 2 are:
“Obi-Wan” and “R2-D2”
12:00 Window
Part 1: For Time
15-12-9
Hang Power Clean
Front Squat
Part 2: In remaining time
1 RM Shoulder to Overhead
Weights:
Elite (155/105)
RX (135/95)
Masters (115/75)
Intermediate (95/65)
Scaled (75/55) 

WOD 3:
WOD 3 of #sweatfestvii is brought to you by @drinknooma! SweatFeST will be our official #Noomaday

“Vader. Darth Vader”
7:00 AMRAP
5 DB Deadlifts
30 ft. DB Overhead/Farmers Carry
5 DB Deadlifts
30 ft. DB Overhead/Farmers Carry
5 Burpees
9/5 Cal Bike (12/8 for Elite)

*The carry is one arm in an overhead carry, one arm in a farmers.
DB Weights:
Elite and Rx (50/35)
Masters and Intermediate (40/25)
Scaled (35/20)

WOD 4:
@rpstrength is proud to bring you WOD 4. One lucky winner will win a life changing Template from RP Strength! 
I know we have skipped WOD 3 but we want to take care of the gymnastics movements.
“Death Star”
10:00 AMRAP
Elite:
16/12 cal row
8 KB Goblet Lunges (70/55)
6 toes to bar
4 chest to bar pull ups
2 bar muscle ups
RX:
14/10 cal row
8 KB goblet lunges (55/35)
5 toes to bar
3 chest to bar pull ups
1 bar muscle up
Masters:
12/8 cal row
8 KB goblet lunges (55/35)
5 toes to bar
3 pull ups
1 chest to bar pull up
Intermediate:
12/8 cal row
8 KB goblet lunges (35/25)
5 toes to bar
5 pull ups
Scaled:
12/8 cal row
8 DB goblet lunges (30/20)
10 hanging knee raises
10 ring rows
*Lunges are alternating

WOD 5:
Floater WOD 5 is brought to you by Ascent Protein and King Kong Apparel
“Jedi Master”
For Max Time:
L-Sit

Elite: on the parallettes, knees LOCKED out with feet over a 45# plate
Rx and Masters: on the parallettes, knees may be slightly bent but must remain over the 45# plate. NOT in a tuck position
Intermediate: on the parallettes, May be in a tuck
Scaled: max time, hollow body hold on the ground. Arms must be overhead and legs off the ground