January 28, 2023

The 2023 COL Sadie Slam

The 2023 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 28th 8am – 4pm  

What is the Cost of the Event?

Cost is $50 per individual or $100 per team. All participants will receive an event T-Shirt and a minimum of 4 workouts. We will have prizes for the top 3 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 12th at 5:30am.

We will be limiting the competition to the first 16 RX, 16 Masters and 16 Scaled Teams. Sign up sheet will be in the COL Lobby. We will run all registration through Wodify after you and your partner have confirmed you are competing on the sign up sheet.

Standards of Movement
Lifting (Minimum Skill Requirements) *1 Rep Max

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 155/105
Front Squat – RX 225/145, Master’s 205/145, Scaled 155/105
Jerk – RX 185/125, Master’s 165/115, Scaled 155/105
Snatch – RX 185/125, Master’s 165/115, Scaled 115/75


Gymnastics (Minimum Skill Requirement)

RX:
BW Squats
Push Ups
Handstand Push Ups
Rope Climbs
GHD Sit Ups
*Bar Muscle Up
*Ring Muscle Up
C2B Pull Up
Toes To Bar
Box Jump 30/24
Double Unders
Pistol Squats

Masters:
BW Squats
Push Ups
Handstand Push Ups
*Rope Climbs
GHD Sit Ups
Pull Up
*Bar Muscle 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.

(If you have questions about what division to compete in ask a coach, we want you to have success and we will give you guidance to compete in an appropriate division)


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

Sadie Slam Workouts:

Workout 1

7 Min AMRAP:

RX and Master's - Double Unders
Scaled - Single Unders

Partner (A) 20 Double Unders 10 Wall Balls (20/14)
Partner (B) 20 Double Unders 10 Wall Balls (20/14)
Partner (A) 30 Double Unders 15 Wall Balls (20/14)
Partner (B) 30 Double Unders 15 Wall Balls (20/14)
Partner (A) 40 Double Unders 20 Wall Balls (20/14)
Partner (B) 40 Double Unders 20 Wall Balls (20/14)
Partner (A) 50 Double Unders 25 Wall Balls (20/14)
Partner (B) 50 Double Unders 25 Wall Balls (20/14)
Partner (A) 60 Double Unders 30 Wall Balls (20/14)
Partner (B) 60 Double Unders 30 Wall Balls (20/14)
Partner (A) 70 Double Unders 35 Wall Balls (20/14)
Partner (B) 70 Double Unders 35 Wall Balls (20/14)
Partner (A) 80 Double Unders 40 Wall Balls (20/14)
Partner (B) 80 Double Unders 40 Wall Balls (20/14)

*Continue for the entire 7 Min getting as far as you and your partner can. Continue climbing by sets of 10 Dubs / Single Unders and 5 Wall Balls every round until the completion of the 7 Min AMRAP is done.

*Score = Total Double Unders / Single Unders + Total Wall Balls Completed.


Workout 2

Scaled / Master's / RX

1.5K Row For Time *8 Min Time Cap (Split Row as needed)

*Score = Time Completed.

(2 Min Rest Upon Completion of 8 Min Time Cap)

*Then Immediately into Workout 3


Workout 3

8 Min Window:

Establish a

Scaled / Master's / RX

(F) 3 Rep Max Hang Clean
(M) 3 Rep Max Hang Snatch

*Teams will share (1) 35lb Bar for this Workout.

Score = Total pounds lifted between the two athletes in the established 3RM. (2 Min Rest Upon Completion of 8 Min Time Cap)

*Then Immediately into Workout 4


Workout 4

10 Min EMOM: (5 Rounds Each Athlete)
10/8 Cal Row (then with remaining time in the minute)

Men - Max Power Snatch Reps
Women - Max Power Clean Reps

(Alternate Rounds Female / Male. While the Female athlete is going the Male athlete will rest and while the Male athlete is going the Female athlete will rest)

Scaled / 75lbs
Master's /
85lbs
RX /
95lbs

Teams will have (1) Bar. All Bars will be 35lb Bars.

Score = Total Reps of Snatches and Cleans completed in the 10 Rounds.


Workout 5

Scaled:

20 Pull Ups
20 Ring Rows
800 m Sled Pull (115lbs)

Master's 35+:

15 Bar Muscle Ups
20 C2B Pull Ups
800 m Sled Pull (135lbs)

RX:

30 Bar Muscle Ups
800 m Sled Pull (160lbs)

*18 Min Time Cap

*Split Bar Movements as needed, Only one athlete can work at a time.  The Sled must be pulled together.

*Score = Time Completed


Workout 6

Scaled:

18 Knee Raises (Split) 18 Thrusters (75/55) (Thrusters In Unison)
15 Knee Raises (Split) 15 Thrusters (75/55) (Thrusters In Unison)
12 Knee Raises (Split) 12 Thrusters (75/55) (Thrusters In Unison)
9 Knee Raises (Split) 9 Thrusters (75/55) (Thrusters In Unison)
6 Knee Raises (Split) 6 Thrusters (75/55) (Thrusters In Unison)

Master's 35+:

18 T2B (Split) 18 Thrusters (95/65) (Thrusters In Unison)
15 T2B (Split) 15 Thrusters (95/65) (Thrusters In Unison)
12 T2B (Split) 12 Thrusters (95/65) (Thrusters In Unison)
9 T2B (Split) 9 Thrusters (95/65) (Thrusters In Unison)
6 T2B (Split) 6 Thrusters (95/65) (Thrusters In Unison)

RX:

18 T2B (Split) 18 Thrusters (115/75) (Thrusters In Unison)
15 T2B (Split) 15 Thrusters (115/75) (Thrusters In Unison)
12 T2B (Split) 12 Thrusters (115/75) (Thrusters In Unison)
9 T2B (Split) 9 Thrusters (115/75) (Thrusters In Unison)
6 T2B (Split) 6 Thrusters (115/75) (Thrusters In Unison)

*9 Min Time Cap

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