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[accordiongroup type=”2″ ][accordion title=”Info For Heat Times & WODs”]
List of when Heat Times & WODs will be posted.
[list type=”circle”][listitem ]Heat Times – Tuesday (9/29) Night[/listitem][listitem ]WOD #1 – Wednesday (9/30) Night[/listitem][listitem ]WOD #2 – Thursday (10/1) Night[/listitem][listitem ]FLOATER – Friday (10/2) Night[/listitem][listitem ]WOD #3 – Saturday (10/3) Noon[/listitem][/list] [/accordion][accordion title=”Teams & Heat Times”] [one_third]Click on the (+) to see who is on the team.
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EVENT 1: PUSH, PULL, THROW, JUMP, LIFT, CRUNCH
Each member of your team will progress down and back through 6 movement stations. At each station, you will complete as many reps as possible of the defined movement in 1:45, followed by a 15 second transition to move to the next station. Clock judge will give a 3-2-1-Go for each station as well as a 3-2-1-Rotate cuing you to stop moving and your judge to stop counting reps for 15 seconds of transition. You will move through all six stations, then turn around and move all the way back to where you started. You will complete station #6 only once. At each station, each member will be responsible for one weight/height/standard category, you may not have two people on one weight/height/standard category and you cannot switch once these are defined. Teammates will move in pairs, and as a pair will switch on and off, accruing reps for their respective weight/height/standard category (Only 1 person per pair working at a time). One pair will start at PUSH, completing CRUNCH only once in the middle, and the other pair will start at CRUNCH, completing PUSH only once. To be clear, you do NOT have to have the same athlete do all of the “easiest” movements or one athlete do all of the “hardest” movements. If you have an athlete, that needs to do the lightest Deadlift, but can do HSPU, that is fine. BUT – however you assign your athletes to movements: that athlete MUST be able to complete at least one rep at that movement (you may not sandbag a movement for a score of 0 in favor of a more skilled athlete doing a lighter movement).
You will complete a total of 11 cycles for a workout length of 21:45 minutes (including the 15 second transitions).
Score for this workout will be total reps completed as a team added up.
Movements are as follows, in this order:
PUSH
– PU hands on 20” box
– PU hands on 12” box
– PU feet on 12” box
– HSPU
PULL
– 8” OH Jumping PU
– Green Band
– COB PU
– C2B PU
THROW
– 8# to 9’ WB
– 12# to 10’ WB
– 16# to 9’ WB
– 20# to 10’ WB
JUMP
– 10” Ski Jump Over
– 16” Ski Jump Over
– 22” Ski Jump Over
– 28” Ski Jump Over
LIFT
– 105# DL
– 135# DL
– 175# DL
– 205# DL
CRUNCH
– AbMat SitUp
– 10# MB AbMat SitUp
– GHD SitUp
– 14# MB GHD SitUp
Remember 2 people will start at Push and move through to Crunch (once) then turn around to finish at Push. The other 2 people will start at Crunch and move through to Push (once) then turn around to finish at Crunch
Movement Standards:
FOR ALL MOVEMENTS: since two people travel together through the stations, be aware, only one of these two at a time will be working. Your judge will tell you Go when your partner has stopped moving sufficiently for you to begin. You may not begin moving until your partner has stopped! If you do, those reps will be wasted movement and not counted.
PUSH (partner must be standing when resting)
PU hands on 20” box
Two hands on a 20” box, feet on the floor. 1 Rep is measured from the top (full extension at elbows in a planked position), down to touching the chest to the box (must make contact), and back to full extension at the top. May rest between reps, but not at the bottom, or in the middle of a rep.
PU hands on 12” box
Two hands on a 12” box, feet on the floor. 1 Rep is measured from the top (full extension at elbows in a planked position), down to touching the chest to the box (must make contact), and back to full extension at the top. May rest between reps, but not at the bottom, or in the middle of a rep.
PU feet on 12” box
Two hands on the floor, feet on a 12” box. 1 Rep is measured from the top (full extension at elbows in a planked position), down to touching the chest to the floor (must make contact), and back to full extension at the top. May rest between reps, but not at the bottom, or in the middle of a rep.
HSPU
1 rep is measured from a fully extended (elbows, hips and knees) handstand with heels on the wall, to contact of head with floor at the bottom, back to a fully extended (elbows, hips and knees) handstand with heels on the wall. If on the kip up, your heels don’t make contact with the wall at the fully extended position, and you fall off the wall, the rep will not count.
PULL (partner must have hands off the bar when resting)
8” OH Jumping PU
Athlete will be under a bar such that their bar is 8” directly over their head. A Jumping pullup will then be a good rep when the athlete progresses from fully extended under the bar (bend the knees so the elbows hit full extension) and then jumping to have the chin clear the height of the bar. If the athlete links reps together, its fine but make sure the elbows hit full extension under the bar each rep.
Green Band
Athlete must complete Chin Over Bar pullups with 1 foot in a green band. Athlete must make sure the elbows hit full extension at the bottom of each rep, and the Chin clears the height of the bar at the top of each rep.
COB PU
1 rep is to be measured from full extension at the elbow hanging from the bar (feet must be off the floor), and then pulling up to the top to have the chin clear the height of the bar, and descending back to full extension at the elbow at the bottom.
C2B PU
1 rep is to be measured from full extension at the elbow hanging from the bar (feet must be off the floor), and then pulling up to the top to have the chest make contact with the bar at the collarbone or lower on the chest, and descending back to full extension at the elbow at the bottom.
THROW (wall ball of the resting partner must be on the floor)
8# to 9’ WB 12# to 10’ WB 16# to 9’ WB 20# to 10’ WB
Wallballs for all four categories will be measured from standing front rack start, to a FULL SQUAT (hip crease breaks parallel of the knee) with the ball, followed by a throw of the ball to make contact with the wall at the designated target. If throwing to 9’, judge must be able to see some white below the ball, if throwing to 10’, judge must be able to see some blue below the ball. You may let the ball drop, but may not drop to a squat to pick it up, and then throw from there. If the ball drops to the ground, you must pick it up to a full standing front rack before beginning another rep. You may NOT catch the ball on the bounce.
JUMP (resting partner may not be jumping)
10” Ski Jump Over 16” Ski Jump Over 22” Ski Jump Over 28” Ski Jump Over
Ski Jump Over Reps will be counted as single reps (over is 1, back is 2, etc.) You must take off from 2 feet and both feet must pass simultaneously over the height target, without making contact with the target, and land on the floor on the other side simultaneously. You may rest whenever you like, as reps will be counted as singles, not as over and backs. You may face forward or sideways, whichever you prefer.
LIFT (barbell of the resting partner must be on the floor, hands not touching the barbell)
105# DL 135# DL 175# DL 205# DL
Barbell Deadlifts will be measured from the floor, to full extension, and back to the floor as one rep. The barbell must begin on the floor, and then the top of the rep is measured when the hip knee and elbow are at full extension in the hang position and the bar is directly above the hip. Reps when the athlete moves back toward the floor without hitting the fully extended position at the top (muted hip) will not be counted. You may link reps, but the barbell must make contact with the floor at the bottom of each rep. You may drop the last rep of each set. Because there will be two barbells, be aware, you may not start lifting until your partner’s bar is on the ground and they have stopped moving.
CRUNCH (resting partner may not be moving and in a sitting up position when resting)
AbMat SitUp
Standard CrossFit situp. Soles of the shoes make contact with each other in a “butterfly” position. Situp is measured from sitting up position to both hands making contact with the floor behind the athlete all the way sitting up and reaching to touch the floor IN FRONT OF THE SHOES. You may not touch the sneakers or the floor to the side of your feet. The purpose of this standard is to ensure the shoulders pass vertical of the hip crease. You may rest at the top or in the middle of a rep. Arms may be used to “throw” yourself up faster.
10# MB AbMat SitUp
Weighted CrossFit situp. Soles of the shoes make contact with each other in a “butterfly” position. Situp is measured from sitting up position to shoulder blades making contact with the floor behind the athlete and the med ball touching the floor behind the head of the athlete and then with both hands on the ball, sitting up and reaching the ball to touch the floor IN FRONT OF THE SHOES. You may not touch the sneakers with the ball as the finish of the movement, it must make it past your feet to touch the floor. The purpose of this standard is to ensure the shoulders pass vertical of the hip crease. You may rest at the top or in the middle of a rep. If you drop the ball in the middle of a rep, it will not count, and you must start back at a seated position at the top and begin the rep again. The ball MAY make contact with the body between the ends of range of motion (ie, may hit your stomach or thighs) as long as you are hitting both ends of the range of motion.
GHD SitUp
Rep is measured from seated face up in the GHD (shoulders in front of hips) all the way down to a ONE hand touch to the floor, and then driving the knees down to extension and sitting up to a TWO hand touch to the pads that hold your feet. You may use whatever hand you like to make your one hand touch to the floor, but BOTH hands must touch the pads by your feet simultaneously at the top.
14# MB GHD SitUp
Rep is measured from seated face up in the GHD (shoulders in front of hips) holding the ball all the way down to have the med ball touching the floor behind the head of the athlete and then with both hands on the ball, driving the knees down to extension and sitting up and reaching the ball to touch the pads that hold your feet. . You may rest at the top or in the middle of a rep. If you drop the ball in the middle of a rep, it will not count, including if you take your hands off the ball when it touches the floor. If this happens, you must start back at a seated position at the top and begin the rep again. The ball MAY make contact with the body between the ends of range of motion (ie, may hit your stomach or thighs) as long as you are hitting both ends of the range of motion. You may rest at the top or bottom, but both hands must remain on the ball at all times.
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EVENT 2: SPRINT – LIFT – SPRINT
3 parts on the clock, 4 scores.
Part 1: Part 1 and 3 are a relay sprint, consisting of 4 legs running: a 100m, 200m, 300m, and 400m sprint. Each athlete will run one of the distances, and nothing may be duplicated and no athlete may run two of the distances. For the first relay, 100m runner will go first, followed by the 200m runner, then 300m, and finally the 400m runner. You may choose your runners however you like. All 4 runners will begin in a box, and you must tag the next runner IN THE BOX before that runner may take off on the next leg. Your score for this part is the time when your 400m runner returns and all 4 of you are in the box. You have the remaining time to 5:00 minutes on the clock to rest and prepare for the second part of this event.
Part 2: for this part, you will have partnered up. 2 of you will be lifting from your choice of 3 heavier bars, 2 of you lifting from your choice of 3 lighter bars. At 5:00 on the clock, you will begin an AMRAP of Ground to Overhead at your choice of the three bars. Between you and your partner only one person may lift at a time, and you may switch around as much as you like or need between the 3 bars for your partner group. (ie, if you start to fail at a heavy bar, you can go down to a lighter bar, or if you feel you could benefit more after starting at a lighter bar by moving up, you may!) You may share the same bar as your partner if that is your choice.
Bar weights are defined as follows:
Heavy Lifting Partners
– Choose from 95#, 125#, 155#
Light Lifting Partners
– Choose from 45#, 65#, 85#
G2OH Movement Standards:
At the bottom of the range of motion, the barbell must begin on the floor. To count as 1 rep, the bar must be lifted via one of the combos below to an overhead position, with control, and the body at full extension at elbow, hip and knee, with the barbell in line with the shoulder hip and knee. The head must be directly under the bar or in front of the bar, but may not be behind the bar at the finish, or the rep is not complete. If the judge feels the top of the rep was not hit with control or at full extension, they have the right to issue a “no-rep”.
You may get the bar from ground to overhead in a number of ways.
You can snatch it. If you snatch make sure you hit full extension and stand up all the way before lowering the bar back towards the floor.
You can clean it. This involves the bar making contact at the shoulder and is totally acceptable. You do NOT have to stand up the clean before initiating any variation of the press, as all we are measuring is ground position to overhead. You then need to get it overhead via either strict press, push press, push jerk or split jerk. For all jerks, you need to make sure if you drop under the bar at all, that you stand up to full extension before lowering the bar.
Your score is your number of reps at each bar, times the weight at that bar. The 3 heavy lifting bars will be added as one score, and the 3 light lifting bars will be added as a second score.
Part 3: leading up to 10:00 on the clock, the 400m runner should stop lifting and make their way to the box for the relay run because lifting stops at 10:00 on the clock. The time starts at 10:00 for the relay and the 400m runner may leave the box on their leg of the relay. By the time they return, all 3 of the other teammates must be waiting in the box. 400m runner will tag the 300m runner for their leg, and so on, to finish with the 100m runner. Your score for this part is the time when your 100m runner returns and all 4 of you are in the box.
NOTE: you do not have to have the same person run the same leg both times. (ie, the same runner may run the 400m on relay #1, but then run the 100m on relay #2) as long as each relay has 4 different legs represented by 4 different runners, and in the order specified, it doesn’t matter who runs what each time.
This workout will have 4 scores total.
Score 1 = total sprint relay time round 1
Score 2 = Heavy Lifting Partners total weight lifted
Score 3 = Light Lifting Partners total weight lifted
Score 4 = total sprint relay time round 2
[/accordion][accordion title=”FLOATER”]FLOATER:
Your team will have 4 rowers, 1 per person. At 3-2-1-Go, as a team you have 5 minutes to accrue 4 points. Your score is the finish time at which you accrue your 4th point, and if you don’t get the 4 points in 5:00, any points you did not accrue get added as a second to the 5:00. (ie, only getting a score of 3, results in a final score off 5:01)
1 “point” can be achieved as follows:
At 3-2-1-Go, you row to 100m on the dot. You get your “point” if (like in Rowling) you land exactly on 100m, or in other words, score a strike. If you get to 100m exactly when the rower stops, you get 1 point. If you do NOT get exactly 100m, you may immediately commence rowing again to exactly 200m. You do NOT reset the rower. You are aiming for the exact 100m increment everytime. Each athlete on your team can score points, and each athlete may score any number of points. In other words, if only two athletes can figure out the accuracy of this, then those two athletes can be the ones to score the 4 points between them, not everyone must score a point. Additionally, what this means is that all 4 athletes can try for 5:00 (or until you hit 4 perfect points) to hit the goal of 4 points. Your individual judge will be writing your time down for each point earned, as this will be the tiebreak if you don’t get to all 4 points in 5 minutes. In other words, if two teams only hit 2 points, their score is 5:02, but whoever hit 2 points sooner in the 5:00 will place higher.
The damper on the rower will be set on 10 for everyone. You may row consistently until you are prepared to rack the handle for the rower to “rowl” up to the 100m increment mark. As soon as you pause in your rowing, your judge will tell you to rack the handle. You may not pause and take a mini-pull(s) so as to try to eek out a couple more meters. Just like Rowling rules.
[/accordion][accordion title=”WOD #3″]EVENT 3: OBSTACLE COURSE
This event will be scored For Time. You will complete one lap of the “course”. The course will consist of the following movements:
The Row
At 3-2-1-Go, each member of your team will begin on a rower. Each member will be assigned a distance to row, you choose who rows what.
The distances are 800m, 600m, 400m, and 200m.
You may help each other finish the row if needed, but the distance cannot jump rowers. In other words, if the 200m person finishes and the team elects for that person to help the 800m person finish, the 200m person must get up off the rower, and go over to the 800m person’s rower and switch them out to finish the 800m. The damper will be set to 10 for every rower. A member may not begin rope climbing until every teammate has finished rowing.
The Rope Climb
As soon as the rowing has finished, the team may commence chipping away, as a team at the following required reps of Rope Climb.
3 x 20 ft Rope Climbs, 3 x 15 ft Rope Climbs, 3 x 11 ft Rope Climbs, 6 x Rope Walk Up Mods
Each team will have 1 20ft rope, and 1 15ft rope to use to get through their required reps. This means that 2 athletes at a time will be able to chip away at the required reps. Order in how you complete the reps is up to you, but no athlete may move on in the course until all 15 reps are completed to the specified standards The Rope Climb
As soon as the rowing has finished, the team may commence chipping away, as a team at the following required reps of Rope Climb.
3 x 20 ft Rope Climbs, 3 x 15 ft Rope Climbs, 3 x 11 ft Rope Climbs, 6 x Rope Walk Up Mods
Each team will have 1 20ft rope, and 1 15ft rope to use to get through their required reps. This means that 2 athletes at a time will be able to chip away at the required reps. Order in how you complete the reps is up to you, but no athlete may move on in the course until all 15 reps are completed to the specified standards.
Rope Climb reps will be counted when the climber makes it from the floor to touch the target. 20 feet is marked as touching the ceiling on the 20ft rope. 15 feet is marked as touching either the top white mark on the 20ft rope, or the bar (not the knot) on the 15ft rope. 11 feet is marked as touching the lower white mark on either rope.
Rope Mod reps will be counted when an athlete starts from standing holding the rope and descends, walking the hands down the rope, with a planked body until their back is completely touching the floor, and then ascends, walking the hands up the rope, with a planked body until they have returned to a standing position with control.
When all rope reps have been completed the team moves on to pick up their dumbbells.
The Dumbbell Carry from this point through the end of the course
After all the rope reps are completed, each teammember will pick up their pair of dumbbells, these dumbbells will go with them through the rest of the course and at the end, be placed right back in the box they found them in for the completion of their time.
Dumbbells will be in the following weight increments: 10#x2, 20#x2, 30#x2, 40#x2
You may not switch up the dumbbells, you will carry the same two matching dumbbells through the entire course from here on out.
The Sand Move
When you arrive at the dirt move, place your dumbbells off to the side. You will have 6 (5 gal) buckets and 2 shovels to use to fill the buckets. Your job is to move enough dirt in buckets from the pile around a cone 20m away and back to fill the large bucket to cover a cone on the inside of the bucket. You may use any combination of shovelers/carryers and may carry as many buckets as you like in 1 trip. Once the large bucket is full, you may only grab your dumbbells and move on when all the buckets and shovels are empty and back where you found them.
The Squat
At the Squat, all four members set up facing each other in a circle. You must hit 10 top-to-top front squats with the dumbbells in a front rack, simultaneously hitting the tops and bottoms of range of motion as a team (We suggest delegating someone to say “up” and “down”). The front squats will be measured with the dumbbells in a front rack with both bells making contact with the shoulders/chest. If at any time during the squat the weights lose contact with the body for any team member, the rep will not count. The squat will be counted from top-to-top. Starting at a fully standing front rack, the members will break parallel of the knee with the hip crease maintaining a front rack, and then come back to fully standing, being sure to bring the hip and knee to full extension at the top of every rep. After 10 complete reps as a team, the team may move on to the Balance Beam.
The Balance Beam
With your dumbbells, each team member must successfully make it across the entire balance beam. If any team member falls off at any point, they must go back to the beginning and start again. Only when every team member has made it all the way across may the team move on to the Tire Move.
The Tire Move
At this movement, the team will place their dumbbells down in the designated box, and then together, move the heavy tire first completely onto the table. If any part of the tire is hanging off the edge, you must move it further so that it is completely on the table. Then, the team will together move the light tire completely on top of the heavy tire. If the tires aren’t lined up on top of each other, you must move the light tire so that it is completely on top of the heavy tire. Once the judge okay’s this placement, the team moves the Dumbbells to the far box on the other side of the table. The team will then move the tires, light tire first, and then heavy tire, to the opposite side of the table back onto the ground. Once both tires are placed in the finish position, the judge will okay the team to move onto the Burpees. Don’t forget your dumbbells.
The Burpees
There will be 7 mats on the track. The first team member will take both dumbbells and drop to the mat in a pushup position, dumbbells in hands on the ground. The athlete will hit their chest to the ground in between the dumbbells, then stand back up with the dumbbells still in hands. No jump or overhead is required. After 1 rep, the member will move on to the next mat and complete another dumbbell burpee rep. When they move on to the second mat, the second team member may start their first rep on the first mat. As the team members progress, the last two members may move into the rotation. This continues until all 4 members have made it through 7 burpees. Team may not move onto the walls until all 4 members have completed all 7 burpees.
The Walls
When members arrive at The Walls, they will set their dumbbells inside the box at the end of the walls, and then commence climbing the walls in the following order.
All 4 athletes on a team must climb over the first, short wall. However you get your athletes up and over the wall is up to you.
3 of your 4 athletes must climb over the second, medium wall and the final 1 must crawl under it. However you get your athletes up and over the wall is up to you.
2 of your 4 athletes must climb over the third, tall wall and the other 2 must crawl under it. However you get your athletes up and over the wall is up to you.
You may have the athletes that crawl under go under and back to aid in getting people up or down, and any athlete who has already climbed over that was required to may also help. You may not go around to help though, you must go under if you are going to go back to help someone get up. You as an over the wall athlete may not go under the wall to help someone down before you hit your over the wall rep. Each member on the team must do 5 burpees for each athlete you can’t get over a wall (wall #2 3 athletes need to get over but only 2 can so all 4 athletes hit 5 burpees and move on the wall #3)
Once all three walls have been cleared, all 4 members must grab their dumbbells and sprint to the finish. Time is called when all 4 members are back in the box with their dumbbells (same box the dumbbells started in).
Score is your finish time.
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