CrossFIt Games Regional Workout Announced

This weekend, hundreds of athletes will be competing for a chance to represent our neighbor to the North at  the CrossFit Games Finals this summer. The following information comes from the event organizers.

 

There will not be cuts- all athletes will compete in all events.

 

SCHEDULE

 

Friday May 28, 2010
Natural High CrossFit, Okotoks
Doors open 3pm
3pm to 5pm - Mandatory athlete check-in
5:30pm to 7:30pm - All athletes Event 1.  Will be run in the order of Males, then Females, then Teams.  Masters event will take place inside 6 to 6:30pm simultaneously.

Saturday May 29, 2010
Natural High CrossFit, Okotoks
Doors open 7am
8:30 to 10:30am – Individuals Event 2
11am to 12:30pm – Teams Event 2
12:45 to 1:30pm – Masters Event 2
2 to 5:30pm – Individuals Event 3

Sunday May 30, 2010
Murray Arena, Okotoks
Doors open 7am
8 to 10am – Individuals Event 4
10:15am to 11:45am – Teams Final Event (Event 3)
12:00 to 12:30pm – Masters Final Event (Event 3)
12:30 to 4:15pm – Individuals Final Event (Event 5)
Immediately following will be closing ceremonies.
 

MASTERS EVENTS

 

Established by CrossFit HQ.  More info.

 

INDIVIDUAL EVENTS

Overall Scoring- Athletes will be ranked for each WOD by time/reps (i.e. 1st, 2nd, 3rd, 4th, and so on); athlete’s ranking will be athlete’s score (1st place = 1, 2nd place = 2, and so on).  Sum of all scores is final score.  Lowest final score wins.  Tiebreaker goes to highest place finish (i.e. athlete1 ranks 5-5-5-5-5=25 and athlete 2 ranks 1-6-6-6-6=25; tiebreaker would go to highest place finisher- athlete2 has a 1st place and would win the tiebreaker).

Individuals - Event 1
6.7 K X-C Run

Runners will start at Natural High CrossFit and run complete course ending back at Natural High CrossFit - bibs will be given to record time of person; there will be volunteers to record finishing place as well as video at finish line

This will be rain or shine so plan accordingly- and please plan to use shoes that you don’t plan to wear in the facility later.  Running surface will be road and trail. Score is time to complete the course

Individuals Event 2
3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

once weight is chosen you cannot go down in weight in subsequent sets - i.e. if you choose to start at 185#, you cannot go down to 175# on set 2 if you fail to make set 1;

25 sec for 4 reps - i.e. you have to compete all reps in 25 sec;

once 1 of the 4 lifts are attempted, you can re-attempt within the time frame that same lift - i.e. if you make the Dead Lift and miss the 1st snatch, you can restart and try to make the snatch over, not the Dead Lift again;

you can power snatch the 1st snatch or squat snatch, but that squat does not count for the OHS; the OHS has to start at full extension, then lower so the hip crease is below the bottom of the knee cap (read this carefully) - this position has to occur in both the OHS and the final movement the Squat Snatch at the bottom;

The athlete can start with hands on bar but bar cannot move until word is given from the judge - at this point, the timer is set for the 25 second countdown;  you are given 2 minutes and 35 seconds rest before trying the second set and the same rest time between sets two and three.

The athlete must show control of weight at all times - shoulders behind bar and hips extended at top of DL; control and full extension at top of snatch; control at top of OHS; control at top of the last movement - squat snatch.

If you do not show control towards the end of the last lift of the 4 lifts and the timer goes off the reps will not count

Athlete can only drop weight to ground after rep 3 and the OHS after its completion; you cannot drop weight from deadlift position at top, you must control weight to ground. If you drop weight from overhead after the second rep - snatch, you must bring the bar back to the overhead position before attempting rep three and OHS.

Because there is only 2:35 between set completion and next set it is the responsibility of the athlete to get the judge the weight needed for the next set as soon as possible after set is complete.

 

Your score is highest weight in pounds used for the highest set - i.e. 205lbs is your score if you do 185, 195, then 205. Weight increments are 5lbs as the lowest, anything goes as the highest - this is between athlete and coach. If you don’t complete any of the three sets you DNF.

Individuals Event 3
4 rounds for time of:
35 wall balls (20/14lbs - to 10 foot target)
20 chinups - chin over vertical plane

Ladies will use 14lb. ball and throw to 10 foot target, men will use 20lb ball to 10 foot target;

On wall balls lower so the hip crease is below the bottom of the knee cap (read this carefully);
on command from the judge athletes start with hands off ball and have to start in the squat position first before throwing ball.

The ball must show a clear touch on or above the 10 ft target line for a rep to count, if you miss the target you must squat again before throwing the ball to the target.

For chin ups the chin must clear the vertical plane arising above the top of the bar - i.e your chin must break inside this vertical plane for the rep to count; any style chin up is allowed to make this happen; arms at full extension at bottom.

Boxes and benches may be used to allow proper height adjustments for athletes but this cannot impede other athletes in their chin ups or be used as an advantage to jump off to propel for first rep over the bar. The athlete must start from an arms fully extended position at bottom.

 

Your score is the time it takes to complete 4 rounds. The time cap is 15 minutes.

Individuals Event 4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Chest and thighs to deck on the ground with arms fully extended overhead at top. Ears must be visible from side view and timed with a jump- both feet must leave the ground. The body must be completely upright and because of the speed and nature of this workout it is imperative that you are doing these reps correctly. There will be strict standards on forward leaning and not counting these reps.

Jump ropes will be provided. You may bring your own jump rope to use in competition but it must be a Buddy Lee "Rope Master" jump rope.  It must have the original rope or the same Buddy Lee replacement rope. Shortening the rope by cutting is ok; No other modifications will be allowed.  You will be able to tie knots in the rope to shorten it. The judge will count double unders and inform athlete when the reps are complete before moving on to next movement.

Score is time to complete the workout. Time cap is 10 minutes

Individuals Final Event (Event 5)
for time:
12 tire flips (men - big fucker, women - sort of big fucker)
6 clean and jerk – (135/95lbs)
Run 300 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 600 m
(athlete must jump in and out of tire to other side after each flip)

The athlete must flip the tire in a straight line in designated area; then proceed to jump in and out of tire to opposite side of tire without touching tire with hands. The athlete will have to go back and jump over again should they attempt to shorten the distance on the jump to the opposite side of the tire or touch the tire with the hands on the way over in order to help. If the athlete is clearly falling and not helping, the jump will not have to take place again. The tire must be stable and not moving before the athlete can jump in and over. This movement rule applies to each and every rep in the workout for tire flipping.

For the clean and jerk, the bar must be 2 movements to complete lockout overhead with knees, hips and arms extended and ears visible from side view. The bar must be brought to the shoulders first, then overhead. You can touch and go, or drop from overhead, however you cannot catch on the bounce and start movement from a position other than bar on the floor.

The runs begin from inside each athletes designated area and finishes when they enter into their area again.

score is time to complete the workout

 

TEAMS
Overall Scoring- Teams will be ranked for each WOD by time/reps (i.e. 1st, 2nd, 3rd, 4th, and so on); team’s ranking will be score (1st place = 1, 2nd place = 2, and so on).  Sum of all scores is final score.  Lowest final score wins.  Tiebreaker goes to highest place finish (i.e. team1 ranks 5-5-5-5-5=25 and team 2 ranks 1-6-6-6-6=25; tiebreaker would go to highest place finisher- team2 has a 1st place and would win the tiebreaker).

Teams Event 1
4 person relay over 6.7K - 2 males and 2 females
team chooses when athletes go at which stage of the race before it begins

Athletes will be placed before race begins at one of three "hand off" points throughout course. Athlete one must touch athlete two within the designated area before athlete two can begin their stage and so on.

This will occur rain or shine so plan accordingly- and please plan to use shoes that you don’t plan to wear in the facility later.  Running surface will be road and trail.

score is time to complete course

Teams Event 2
4 athletes - 2 males and 2 females
30 min time limit to determine for each athlete:
3 sets of 2RM squat clean and AMRAP ring dips x 3 sets

Each athlete must perform the movements in this order:
squat clean, ring dip, squat clean, ring dip, squat clean, ring dip

The athlete must load and unload their own bar. There will be one judge for each station taking scores
(i.e. athlete one lifts 200, 200, 200 and gets 20,20,20 on dips - their score is 660; this score is added to the other teammates scores and the total for 4 athletes is the total score).

You may drop the bar after the first squat clean- your hands do not have to stay on the bar; you then have 3 seconds max to start your second lift.  athlete must squat with hip crease clearly below the bottom of the knee cap at the bottom of the squat clean. You may catch high, but you must complete a full squat for the rep to count. A missed clean attempt, even if the bar does not come back to the floor, will be a failed rep.

Dips must start with arms completely extended at elbow and body straight. From here kipping is allowed and the bicep must touch the rings at bottom and elbow must be completely extended at top of the dip for the rep to count.

Each athletes gets three sets for the squat clean and three sets for the ring dips within the 30 minutes in any order of teammates they wish. Rest is based on their request for the judge to watch which athlete the team requests for scoring i.e. the team will instruct the judge who is going and judge will ensure its the correct sequence of movements for each athlete.

No practice lifts will be allowed during the 30 minute event.  Every attempt counts.
There will be one barbell and one set of rings for each team

score is total of all completed lifts (weight in pounds) and ring dips (reps) for all athletes combined.

Teams Final Event (Event 3)
2 men and 2 women;
For time:
600m run by both males in tandem
25 OHS 65# by both females, each (men rest)
25 OHS 95# by both males, each (females rest)
80 burpees in 8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4
25 SDLHP 65# by both females, each (men rest)
25 SDLHP 95# by both males, each (females rest)
600m run by both females in tandem

Both males run 600 m in tandem, when they get back females perform 25 OHS each at 65 lbs (men rest), then males perform 25 OHS each at 95lbs (women rest).

The bar is on ground, athlete starts reps from fully extended position overhead each time - you cannot squat snatch the bar from floor to count first reps when starting or when fractioning. The athlete is responsible for moving the bar back into place if it is dropped.

Then the team performs 80 burpees – in 8 sets of 10 (i.e. each athlete does sets of 10 – one athlete cannot go till next one is done in a circle i.e. 1,2,3,4,1,2,3,4).

Chest to deck and stand completely vertical and come off ground at top with arms fully extended overhead; one athlete cannot start until former athlete is finished with the last rep with jump at top.
Then females do 25 SDLHP at 65lbs each (men rest), then men do 25 SDLHP at 95lbs each (women rest).

The bar starts on ground and must come to chin height at the top when the hips and body are fully extended. Reaching the chin forward at top and not opening hips will not count for reps.

Then both women run last 600 meters for fastest time to finish. The clock stops when both team members have crossed the finish- they do not have to cross at same time.

score is time to complete the event