March 19, 2022
CrossFit Iron Legion, Ocala, Fl
Venue: Down for Donuts 7

Down for Donuts is back in 2022 for it’s 7th year! Help us raise awareness and funds for GiGi’s Playhouse in Gainesville, Fl — A Down Syndrome Achievement Center.

What happens at Down for Donuts?
We will have coffee and donuts for everyone.
A functional fitness competition with 2 workouts and a floater workout.
Silent Auction from local business and corporate partners.
Fun for the WHOLE family!

WORKOUTS

 

TEAM:

Burpees and Sprinkles

400M BUY IN

-THEN 3 ROUNDS-

21 BURPEE BOX JUMP OVERS

21 SYNCRO PULL UPS

21 SYNCRO HSPU

Notes: both partners will run the 400m loop. Burpee box jump overs can be split however you want between partners. Must flip box to correct height. Pull Ups/HSPU will be syncronized. Reps must start and end together before moving onto the next rep.

Sx Option: Burpee Box Step Overs, Ring Rows, Hand Release Push Ups

Time Cap 10 minutes

Dumbbell Donuts

For Time:

100 ALT POWER SNATCH

100 PUSH PRESS

100 ALT POWER CLEAN

100 FRONT SQUAT

Notes: Single DB for every movement. Both heads of DB must touch the ground during alternating transitions. DB must be on the floor for other partner to begin reps. Reps can be split however.

Time Cap: 10 minutes

Weight Options:

RX: 50/35

SX: 35/20

 

Donut Deadlifts (same for teams/individual)

(floater)

A) 2:00 MAX DEADLIFT

WEIGHT

-THEN-

B) 1:00 MAX DEADLIFT REPS

Notes: Each team member will do this workout individually. Their score for part a will be added together for their team score, the same for part b. Athlete will work up to a weight max in their 2:00 window, then will immediately go into a 1:00 max effort for reps.

Individuals

Burpees + Sprinkles

For Time:

400M BUY IN

-THEN-

21 BURPEE BOX JUMP OVERS

21 PULL UPS

21 HSPU

Notes: pretty self explanatory.

Sx Options: Burpee Box Jump Overs, Ring Rows, Hand Release Push Ups

Time Cap: 8 minutes

Dumbbell Donuts

50 ALT POWER SNATCH

50 PUSH PRESS

50 ALT POWER CLEAN

50 FRONT SQUAT

Notes: Single DB for every movement. Both heads of DB must touch the ground during alternating transitions.

Weight Options: RX: 50/35, SX: 35/20