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[button color=”btn-info” size=”btn-lg” link=”https://xscrossfit.com/wp-content/uploads/2018/08/2018-Team-Comp-Leaderboard.htm” icon=”fa fa-cubes” ipos=”icon-left” ]The Leaderboard[/button][/one_third]
List of when Heat Times & WODs will be posted.
[list type=”circle”][listitem ]Teams have been posted![/listitem][listitem ]Heat Times have been posted![/listitem][listitem ]WOD #1 has been posted![/listitem][listitem ]WOD #2 has been posted![/listitem][listitem ]WOD #3 has been posted[/listitem][listitem ]WOD #4 (The Final) will be announced at the comp.[/listitem][/list][/accordion][accordion title=”Teams”]
Teams:
Organized Confusion
– Bryan W.
– Ryan K.
– Susan S.
– Taylor T.
Straight Cash Homie
– Darren B.
– Sarah F.
– Shmoo
– Valerie H.
IcyHot!!!
– Garrett H.
– Nick B.
– Robyn B.
– Sandy W.
Drop It Like a Squat
– Alex T.
– Ian P.
– Michelle D.
– Moriah
Between a walk and a hard pace
– Nicole R.
– Sarah B.
– Scotty M.
– Trey L.
Team #6
– Jill S.
– Lil Rob
– Scott C.
– Sheera P.
Teenage Mutant Ninja Turtles
– David M.
– Jen E.
– Kade S.
– Margaret M.
The Randos
– Jessie W.
– Maddie E.
– Ray S.
– Zach H.
Heat Times:
[/accordion][accordion title=”WOD #1 – A and B”]WOD #1 – A and B
A. 2 Rowers with the time stopping when the second Rower hits 3000m.
B. During the Row there will be a 3 minute AMRAP at each movement with only one person working at a time.
Burpees
– Burpees to Short Bar = 3pt
– Burpees to Tall Bar = 4pt
Pull Ups
– Green Band Pull Ups = 1pt
– Pull Ups = 2pt
– Chest-to-bar = 3pt
– Bar Muscle Ups = 5pt
Med Ball Toss to 10′
– 8# Ball = 1pt
– 14# Ball = 2pt
– 20# Ball = 3pt
– 30# Ball = 4pt
Overhead Lunges
– 10# Plate = 1pt
– 25# Plate = 2pt
– 45# Plate = 3pt
– 55# Plate = 4pt
Abs
– Sit Ups = 1pt
– Med Ball Sit Ups w/ 12# Ball = 2pt
– Toes-to-bar = 3pt
– Knees-to Elbows = 4pt
At 3-2-1- GO, 2 athletes start rowing while the other 2 athletes start with burpees, working 1 at a time, the athletes pick between jumping to a short bar or a tall bar to get 3pt or 4pt per burpee. Athletes can switch between any movement (including rowers) as much as they’d like. At 3 minutes the athletes will start accruing points doing whatever type of pull ups. The movements will continue to switch every 3 minutes until all 5 movements are done at 15 minutes.
If you finish the 3000m row on one rower that person can rest inside the rower box and continue switching out with the other athletes doing the movements. When the second rower hits 3000m that will be your time for WOD #1-A and both people can rest in the rower box and continue switching out with the other 2 doing the movements.
If you do not finish your 3000m row in the 15min then you will add 1 second for every 10m needed to finish. (example: At 15 minutes you have 235m to go. We add 23 seconds on to your 15minutes so that score would be 15:23.)
Tie break for both parts of the workout is who ever won the other part of the workout.
Remember these are 2 totally separate workouts.
Movement standards:
Burpees – Each team will have 2 pull up bars at different heights. Athlete starts by touching the bar, go chest down to the floor, and then return to touching the bar. When you switch between athletes doing the burpees the new athlete mush touch the bar before starting their burpees. You can pick either height bar to accrue points. The short bar is 3 points and the tall bar is 4 points.
Pull ups – Arms must start at full extension and finish with chin over the bar. You can do banded pull ups, Green band only for 1 point. You can do regular pull ups (strict, kipping or butterfly) for 2 points. You can do chest to bar pull ups (strict, kipping or butterfly) for 3 points. You can do bar Muscle Ups for 5 points.
Med Ball Toss – Male & Female athletes must toss the med ball to the 10′ target. You do not have to squat when doing a Med ball toss. The only requirement is to hit the 10′ target. You can toss the 8# Med Ball for 1 point. You can toss the 14# Med Ball for 2 points. You can toss the 20# Med Ball for 3 points. You can toss the 30# Med Ball for 4 points.
Overhead Lunges – The athlete must hold a plate overhead and touch a knee to the ground and come back to standing (knees and hips fully extended) with both feet on the ground. You can hold a 10# Plate for 1 point. You can hold a 25# Plate for 2 points. You can hold a 45# Plate for 3 points. You can hold a 55# Plate for 4 points.
Abs – You can do an Ab Mat sit up (hands touch the ground over the head and shoulders pass the hips at the top) for 1 point. You can do a 12# Med Ball sit up (Med Ball touches the ground over the head and touches the ground in front of the feet) for 2 points. You can do a toes-to-bar (feet start behind the bar and make contact with the bar between the hands at the same time) for 3 points. You can do knees-to-elbows (feet start behind the bar and knees must make contact with the elbows at the same time) for 4 points
[/accordion][accordion title=”WOD #2 – Sled Sprint Push & Pull”]
Sled Sprint Push & Pull
Competing with one other team.
– Athlete A will push the sled 40′ and add a 5# weight then athletes B, C, and D will pull the sled back 40′ with a rope.
– Athlete B will then push the sled 40′ and add a 5# weight then athletes C, D, and A will pull the sled back 40′ with a rope.
– Athlete C will then push the sled 40′ and add a 5# weight then athletes D, A, and B will pull the sled back 40′ with a rope.
– Athlete D will then push the sled 40′ and add a 5# weight then athletes A, B, and C will pull the sled back 40′ with a rope. When the sled gets all the way back the time will stop and the team that gets done first will advance to the next round.
After the first round the 4 teams that won will advance to the next round. Also the fastest 2 teams that didn’t win will advance to the next round making 6 total teams moving on to the second round.
The losing two teams with the slowest times will go again vs. each other for 7th and 8th place.
The second round the weight will increase to 10# with the 3 winning teams advancing. Also the fastest team out of the 3 losing teams will advance making 4 teams move to the third round.
The losing two teams with the slowest times will go again vs. each other for 5th and 6th place.
The Third round the weight will increase to 15# with the 2 winning teams advancing to the forth round.
The losing two teams will go again vs. each other for 3rd and 4th place.
The Fourth round the weight will increase to 25# with the top 2 teams competing for 1st and 2nd place.
[/accordion][accordion title=”WOD #3 – Max Clean & a little AAB”]Max Clean & a little AAB
10 Minutes
On 3,2,1 GO… your team will have 10 minutes to each establish a 1 Rep Max Clean (Power, Squat, Hang). Your score is the highest lift for each of the 4 athletes on your team. A Female’s lift will be multiplied by 1.5.
Example:
[Male #1 – 185] + [Male #2 – 215] + [Female #1 – (100*1.5)=150] + [Female #2 – (140*1.5)=210] = [Total score of 760]
But…
You may only make 1 Clean attempt once 10 cals are established on the AAB. So, 40 cals = 4 attempts or each person on the team can make an attempt.
The more cals that are accrued the more attempts that can be performed by your team.
Clean: There will be 2 bars… 1 Men’s and 1 Woman’s. Only 1 bar may be on the lifting platform. Bar will start on the ground. Bar will finish in the front rack position, elbows forward, hips and knees open. Athlete must have control of the bar for the lift to count.
If a knee touches the ground during the lift it is a NO REP!
I failed attempt still counts as an attempt and you will have to have another 10 calories on the AAB to make another lift.
AAB: Calories will start at 0 and continuously count up for the 10 minutes.
Final Event: Will be announced just before the workout!
[/accordion] [accordion title=”WOD #2 – Heavy For Reps”]Description
Each teammate will establish ether a 3, 6, 9 or 12 RM in each of the following lifts:
Back Squat
Hang Clean (Power or Squat)
Front Rack Lunge
In the lifting order above, each teammate must do each lift at a designated rep scheme. Only one teammate may do the 3RM, 6RM, 9RM, and 12RM at each lift, and you may not repeat a rep scheme on any subsequent lifts.
You may (for ease of loading the bars,) do any order of the rep scheme (3-6-9-12) within the set lift (Ex: 12-9-6-3, 9-6-12-3. Etc). Once your team is done with that specific lift, you MAY NOT go back. If a teammate FAILS their attempt, they can reattempt as many times as necessary. Your team will have 24 Minutes to establish your numbers. You do get credit for an incomplete attempt but the weight lifted will only be multiplied by the number of reps completed. You may try again at another weight if you fail on an attempt. You may NOT re-rack the bar, or set the bar down in anyway during your attempt.
Notes:
Your team MUST come in with a set plan on who is lifting what rep scheme at each lift, and have an idea of what each athletes goal weights will be. You must fill out the score-card (given at registration or Click Here to view and plan it out ahead of the event) and give it to your judge.Each Team will have a Women’s 35# Bar and a Men’s 45# Bar.
Each Team will have 6 (45# plates), 2 (35# plates), 4 (25# plates), 4 (15# plates), 6 (10# plates), 4 (5# plates), 2 (35# plates), and 2 (2.5# plates)
Each team will have 2 racks and 2 benches for the Bench Press.
You can warm up before the event or do warm up sets building up to your weight during the event.
Only one athlete can be lifting for a score at a time.
Movement Standard
Bench Press- Athlete will lay on the bench, and may get a lift-off from their spotter. Lift begins with the elbows fully locked out at the top, the bar will then be lowered and MUST touch the chest. The lift ends with the arms fully locked out, BEFORE re-racking. You may not drop the rep into the rack. If the spotter must touch the bar, (besides from the initial lift off, or an assist back into the rack after final lockout) that will be considered a NO-REP. The athletes butt must stay on the bench during the lift.Back Squat- Weight must be held on the back. Hip crease must pass below the top of the knees at the bottom position, and the hips must fully open at the top. Bar will start on the rack.
Hang Clean- Weight must be deadlifted to full extension on the first rep. The Athlete can then perform a hang clean. The athlete can do a Hang Power Clean or a Hang Squat Clean but the athlete must open their hips and fully extend the knees with the elbows in front of the bar at the top position. The bar may not pass below the knee during any rep. (Bar must start from the floor.) **Yes we know some of you have mobility issues. This may mean you do less weight or less reps**
Front Rack Lunge- Weight must be held in the clean catch position, hands on the bar, elbows up. You may not cross your hands to hold the weight**. Alternating legs, the athlete can step forward or backwards to touch the knee to the floor, and the hips must fully open at the top. (Bar must start from the floor, and will be cleaned up to the shoulders.) **Yes we know some of you have mobility issues. This may mean you do less weight or less reps**
Example
Sarah, Lauren, Andy and I tested this and here is an Example of how we were prepared…For the Bench Press:
Lauren is doing the 3 RM @ 100
Andy is doing the 6 RM @ 175
Alex is doing the 9 RM @ 205
Sarah is doing the 12 RM @ 125
For the Back Squat
Alex is doing the 3 RM @ 325
Sarah is doing the 6 RM @ 165
Andy is doing the 9 RM @ 195
Lauren is doing the 12 RM @ 185
For the Hang Clean
Andy is doing the 3 RM @ 185
Lauren is doing the 6 RM @ 165
Sarah is doing the 9 RM @ 105
Alex is doing the 12 RM @ 205
For the Front Rack Lunges
Sarah is doing the 3 RM @ 135
Alex is doing the 6 RM @ 185
Lauren is doing the 9 RM @ 105
Andy is doing the 12 RM @ 135
Example of how weight will be calculated with the 1.5 multiplier for women.
– Bench Press Total: 5595 (100 x 1.5 x 3) + (175 x 6) + (205 x 9) + (125 x 1.5 x 12)
– Back Squat Total: 7545 (325 x 3) + (165 x 1.5 x 6) + (195 x 9) + (185 x 1.5 x 12)
– Hang Clean Total: 5917.5 (185 x 3) + (165 x 1.5 x 6) + (105 x 1.5 x 9) + (205 x 12)
– Front Rack Lunge Total: 4755 (135 x 1.5 x 3) + (185 x 6) + (105 x 1.5 x 9) + (135 x 12)
Score:
Total weight lifted x Reps. (Women’s lifted weights will be multiplied by 1.5.)WOD #2A
(Point value: 1st=2, 2nd=4, 3rd=6, 4th=8, 5th=10, 6th=12, 7th=14, 8th=16)
Overall Total Score: 23810.5 Bench Press 5595 + Back Squat 7545 + Hang Clean 5917.5 + Front Rack Lunges 4755
WOD #2B (worth half the points as 2A)
(Point value: 1st=1, 2nd=2, 3rd=3, 4th=4, 5th=5, 6th=6, 7th=7, 8th=8)
Total of all 3RM Scores: 2587.5 Bench Press (100 x 1.5 x 3) + Back Squat (325 x 3) + Hang Clean (185 x 3) + Front Rack Lunges (135 x 1.5 x 3) [/accordion] [/accordiongroup]