Eli's Heros

Become one of Eli’s Heroes!

Saturday May 13th, 2017

Support CFIV members Israel and Lizett Samaniego this May while their son Eli undergoes parent to child kidney transplant surgery. All proceeds will go towards the family’s transplant related expenses.

REGISTER

Run the 5K @ 8am
(Pet friendly!)

Compete in the Team Competition @ 9:30am
(Beginner, Intermediate and Advanced levels)

VOLUNTEER

Help at the event
Help prepare for the event

*If you are interested in being on our committee for this event, please reach out to us immediately.

DONATE

Buy raffle tickets

Donate to the online fund

Become an event sponsor
(Purchase advertising, donate services or items to be raffled)

If you would like to make further donations please click below. All proceeds will benefit COTA in honor of Eli to assist with transplant-related expenses.

Team Competition

Teams of 2 (same sex) will throwdown for bragging rights in this 4 workout competition designed to test overall fitness, endurance and mental toughness! All levels can participate. Register before March 31st for early registration. Spots are limited and first come, first served. We will have food, beer and raffle tickets for sale the day of the event. Come out and support!

Competition Standards

In order to sign up for the correct competition level, we recommend that both partners be proficient in the below movement standards for your level of choice.  By proficient we mean that you are able to perform these movements when they appear in your Work Out of the Day.  The weight standards listed are working weights ranging from moderate to heavy, not a 1RM or Personal Record.  A range of moderate to heavy weight means that you can perform multiple repetitions at the listed weight.  Please note that the movements and weights in the competition are not limited to the movements and weights listed below.   This is simply a guide to help you select an appropriate level.  For any questions on standards please contact Naldy Robles at naldy@crossfitimperialvalley.com

ADVANCED

MEN’S DIVISION 
Skills:
Double Unders
Box Jumps, 30″
Handstand Push-ups

Bar Muscle-up

Ring Muscle-up

Toes-to-bar

 
Weights:

Kettlebell Swings (32 kgs)

Wallball Shots (20 lbs)

Overhead Squat (205 lbs)

Front Squat (245 lbs)

Deadlift (275 lbs)

Snatch (185 lbs)

Cleans (225 lbs)

Push Jerk (195 lbs)

WOMEN’S DIVISION

Skills:
Double Unders
Box Jumps, 24″
Handstand Push-ups

Bar Muscle-up

Toes-to-bar

 
Weights:

Kettlebell Swings (24 kgs)

Wallball Shots (14 lbs)

Overhead Squat (140 lbs)

Front Squat (165 lbs)

Deadlift (195 lbs)

Snatch (125 lbs)

Cleans (145 lbs)

Push Jerk (135 lbs)

INTERMEDIATE

MEN’S DIVISION 
Skills:
Double Unders
Box Jumps, 24″
Hand Release Push-ups
Chest-to-bar Pull-ups
Toes-to-bar


Weights:
Kettelbell Swings (24 kgs)
Wallball Shots (16 lbs)
Overhead Squat (135 lbs)
Front Squat (205 lbs)
Deadlift (225 lbs)
Snatch (115 lbs)
Cleans (185 lbs)
Push Jerk (155 lbs)

WOMEN’S DIVISION
Skills:

Double Unders
Box Jumps, 18″
Hand Release Push-ups

Pull-ups
Toes-to-bar

Weights:

Kettelbell Swings (16 kgs)

Wallball Shots (12 lbs)

Overhead Squat (95 lbs)
Front Squat (145 lbs)
Deadlift (155 lbs)
Snatch (80 lbs)
Cleans (125 lbs)
Push Jerk (105 lbs)

BEGINNER 

MEN’S DIVISION 
Skills:

Single Unders
Box Jumps, 18″
Hand Release Push-ups

Hanging Knee Raises (to above parallel) 

 
Weights:

Kettlebell Swings (16 kgs)

Wallball Shots (12 lbs)

Front Squat (115 lbs)
Deadlift (135 lbs)
Cleans (95 lbs)
Push Jerk (75 lbs)

WOMEN’S DIVISION 
Skills:

Single Unders
Box Jumps, 15″
Hand Release Push-ups

Hanging Knee Raises (to above parallel) 

 
Weights:

Kettlebell Swings (12 kgs)

Wallball Shots (8 lbs)

Front Squat (80 lbs)
Deadlift (95 lbs)
Cleans (65 lbs)
Push Jerk (55 lbs)

CrossFit Team Competition Events

Please keep in mind that the order of events on competition day might be different than listed here. Additionally, a more inclusive explanation of the workouts and rules will be available the day of the event. We reserve the right to make minor changes as needed to these posted workouts. Event #4 is TBA!

FLASH  – EVENT #1
In 10:00 complete:
1 Mile Run

As many Overhead Squats as possible

Advanced – M: 155 lbs / W: 105 lbs
Intermediate – M: 115 lbs / W: 80 lbs
Beginner – 1200m Run, Front squats: M: 75 lbs / W: 55 lbs

*Complete the 1 mile run as a team. In the remaining time, complete as many overhead squats as possible. The team will share the same barbell. One partner works at a time and partners must alternate sets. A failed attempt counts as a set.

HULK – EVENT #2

Every minute for 10:00, complete the following complex as heavy as possible:
3 Power Cleans
+
3 Shoulder-to-Overhead

*Partner will alternate every minute on the minute for a total of 5 attempts each. Partner 1 life on the odd minutes and Partner 2 lifts on the even minutes.
*A complex is a series of movements that are performed in a consecutive fashion. The athlete must complete 3 power cleans followed by 3 shoulder-to-overhead without letting go of the bar and within the minute for the complex to be considered successful. Each partner will have their own barbell and weights.

BATMAN – EVENT #3

Complete as many repetitions as possible in 12 minutes of:
20m Sled Drag
15 Toes-to-bar
20m Sled Drag
15 Bar facing Burpees
20m Sled Drag
45 Double Unders

Advanced – Sled M: 206 lbs / W: 141 lbs
Intermediate – Sled M: 141 lbs / W: 96 lbs
Beginner – Sled M: 96 lbs, W: 71 lbs, Knee raises, Single unders

*The team will perform the workout relay style. Partner 1 will complete the sled drag followed directly by Partner 2 completing the sled drag. Then, Partner 1 will complete all of their toes-to-bar followed by Partner 2 doing the same. The team will alternate their way through each movement starting back at the beginning if there is still time on the clock. Only one partner can work at a time and all reps of each movement must be completed before the other partner can start working.

A big thanks to ALL our Sponsors that have helped us make this event possible!