Event
The 2021 COL Sadie Slam
Workout 1: “The Longest Climb”
(Split as needed)
RX:
40 Alt. Pistol Squats
80 Alt. DB Snatch 50/35
8 Rope Climbs
30 Alt. Pistol Squats
60 Alt DB Clean and Jerk 50/35
6 Rope Climbs
20 Alt. Pistol Squats
40 Single Arm DB Thrusters 50/35
4 Rope Climbs
10 Alt. Pistol Squats
20 Alt. Single Arm Devils Press 50/35
2 Rope Climbs
Masters:
40 Alt. Box Step Ups 24/20
20 Alt. Pistol Squats
80 Alt. DB Snatch 50/35
8 Rope Climbs
30 Alt. Box Step Ups 24/20
15 Alt. Pistol Squats
60 Alt DB Clean and Jerk 50/35
6 Rope Climbs
20 Alt. Box Step Ups 24/20
10 Alt. Pistol Squats
40 Single Arm DB Thrusters 50/35
4 Rope Climbs
10 Alt. Step Ups 24/20
5 Alt. Pistol Squats
20 Alt. Single Arm Devils Press 50/35
2 Rope Climbs
Scaled:
40 Alt. Step Ups 24/20
80 Alt. DB Snatch 40/25
6 Rope Climbs
30 Alt. Step Ups 24/20
60 Alt DB Clean and Jerk 40/25
4 Rope Climbs
20 Alt. Step Ups 24/20
40 Single Arm DB Thrusters 40/25
2 Rope Climbs
10 Alt. Step Ups 24/20
20 Alt. Single Arm DB Devils Pres
1 Rope Climbs
*20 Min Time Cap
Workout 2: “Jump In and Hang On”
(Alternating Rounds)
RX:
8 Min AMRAP:
35 Double Unders
6 C2B Pull Ups
6 T2B
Masters:
8 Min AMRAP:
35 Double Unders
6 Pull Ups
6 Toes to Bar
Scaled:
8 Min AMRAP:
35 Single Unders
4 Pull Ups or 6 Ring Rows (Athletes Choice)
6 Knee Raises
Workout 3: “Clean Complex (Lift Heavy)”
(Female Athlete Goes and Then Male Athlete Goes)
8 Min EMOM – Clean + Hang Clean
Female Athletes will go first. Male Athletes will go second.
RX:
165/115, 185/125, 205/145, 225/155, 245/165, 255/175, 265/185, 275/195
Master’s:
135/95, 155/105, 165/115, 185/125, 205/145, 225/155, 245/165, 255/175
Scaled:
95/65, 115/75, 135/95, 155/105, 165/115, 185/125, 205/145, 225/155
*An athlete can attempt the complex as many times as possible within the min.
**They can not complete a lift until the start of the next minute in the EMOM.
***The two movements must be completed in succession without dropping the barbell. They can not be split up.
****If an athlete misses a lift they can not advance to the next weight in the EMOM.
However….If the athlete is unsuccessful in the completion of the complex, the athlete can then choose to complete max reps of Deadlifts at the weight they missed within the remaining time in the min. Each Deadlift Rep will be 1 Point for an additional tie break score added to their heaviest successfully completed Clean complex.
If the athlete completes the last weight in the complex, the athlete can then complete max Deadlifts at the last weight that they have successfully completed to add additional tie break points to their final lift. Each Deadlift at the final weight will be 1 Point for an additional tie break score.
Workout 4: “Clean and Jerk Race (Lift Fast)”
(Female Athlete Goes and Then Male Athlete Goes)
2:00 Min AMRAP:
Female Athlete – Max Reps Clean and Jerk RX: 95, Master’s 75, Scaled 65
(2 Min Transition)
2:00 Min AMRAP:
Male Athlete – Max Reps Clean and Jerk RX: 135, Master’s 115, Scaled 95
Score = Total Combined Reps of Female and Male Athlete.
Workout 5: “Row Your Heart Out”
(Each Team will have the choice on which athlete will go first and which athlete will go second)
RX + Master’s:
21-15-9
Athlete A
Cal Row
Wall Ball 20/14
Then
Athlete B
Cal Row
Wall Ball 20/14
*10 Min Time Cap
Scaled:
21-15-9
Athlete A
Cal Row
Wall Ball Squats 20/14
Then
Athlete B
Cal Row
Wall Ball Squats 20/14
*10 Min Time Cap
**Athletes will have the choice to start their Male or Female Athlete first.
Workout 6 (Final): “COL Midline Madness” - Top 4
Top 4 Teams in Each Division (Split as needed)
*Will be released after Workout 5 is completed the day of competition.
CrossFit City of Lakes brings you
The 2021 COL Sadie Slam
What is the Sadie Slam?
The COL Sadie Slam is a one day in house CrossFit competition held here at COL. The competition is a Co-Ed single day event that will feature 4-6 Workouts. The event will feature an RX, 35+ Masters and Scaled division.
When is the COL Sadie Slam?
Saturday, January 8th
8am – 4pm
What is the Cost of the Event?
Cost is $45 per individual or $90 per team. All participants will receive an event T Shirt and a minimum of 4 workouts. We will have prizes for top finishers in the RX, 35+ Masters and Scaled divisions.
What does “Sadie Hawkins” mean in the name Sadie Slam?
In the United States and Canada, a Sadie Hawkins dance is a usually an informal dance sponsored by a high school, middle school or college, to which the women invite the men. This is contrary to the custom of the men typically inviting the women to school dances such as prom. Here at COL we wanted to bring that tradition back. Ladies you are in control and you get to ask your favorite gym dude to the “Dance”, sorry we meant to say “Comp”.
We are excited to see what pairs are made with this format. Ask your training partner, ask your Hunny, ask your gym crush, or ask your gym arch enemy. Any and all matches will have a blast and be tested. Get your markers and poster board ready, we can’t wait to see what grand Sadie Slam-proposals are made leading up to the comp!
When Does Registration Open?
Monday, December 6th at 5:30am.
We will be limiting the competition to the first 20 RX, 10 Masters and 20 Scaled Teams. All registration will be done right in Wodify.
Standards of Movement
Lifting (Minimum Skill Requirements)
Deadlift – RX 275/195, Master’s 225/155, Scaled 185/125
Back Squat – RX 275/155, Master’s 225/155, Scaled 185/125
Clean – RX 225/155, Master’s 185/125, Scaled 165/115
Front Squat – RX 225/145, Master’s 205/145, Scaled 165/115
Jerk – RX 185/125, Master’s 165/115, Scaled 155/105
Snatch – RX 185/125, Master’s 165/115, Scaled 135/95
DB Clean and Jerk – RX 50/35, Master’s 50/35, Scaled 40/30
DB Snatch – RX 50/35, Master’s 50/35, Scaled 40/30
DB Single Arm Devil’s Press 50/35 – RX 50/35, Master’s 50/35, Scaled 40/30
Wall Balls – RX 20/14, Master’s 20/14
Gymnastics (Minimum Skill Requirement)
RX:
BW Squats
Push Ups
Handstand Push Ups
Rope Climbs
GHD Sit Ups
*Bar Muscle Up
C2B Pull Up
Toes To Bar
Box Jump 30/24
Double Unders
Pistol Squats
Master’s:
BW Squats
Push Ups
Handstand Push Ups
*Rope Climbs
GHD Sit Ups
Pull Up
Toes To Bar
Box Jump 24/20
Double Unders
*Pistol Squats
Scaled:
BW Squats
Push Ups
*Rope Climbs
Sit Ups
Pull Ups or Ring Rows
Knee Raises
Box Jump 20 Inch
Single Unders
*Minimum one athlete on each team must have this skill.
Mono Structural Movements (Minimum Skill Requirement)
*RX, Master’s and Scaled must have proficient ability in the following
Row 250m-1000m
Bike 10-25 Cals
Ski 10-25 Cals
Run 100-800m
Sled Pull 100-800m
Sled Push 100-800m
Farmer Carry 50/35
