EVENT  #1 – SKILLS GAUNTLET

3 Stations: 3 min AMRAP at each station + 30 sec rest between stations

PART A: Pulling Challenge

Advanced (Men & Women):

10 Chest to Bar Pullups

1 Rope Ascents 20ft

5 L-Pullups

1 Rope Ascent 20ft no legs

 

Intermediate (Men):

10 Pullups (With band ok, but will be scored below those who do unassisted pullups)

1 Rope Ascent 20ft

5 Chest to Bar Pullups (With band ok, but will be scored below those who do unassisted pullups)

1 Rope Ascent 15ft no legs

 

Intermediate (Women):

10 Pullups (With band ok, but will be scored below those who do unassisted pullups)

1 Rope Ascent 15ft

5 Chest to Bar Pullups (With band ok, but will be scored below those who do unassisted pullups)

1 Rope Ascent 15ft no legs

 

Novice (Women):

10 Ring Rows

3 Modified Rope Ascents

5 Pullups with Blue Band

1 Rope Ascent 15 ft
PART B: Skipping Challenge

Division A (Men & Women):

75 Singles

50 Double Unders

25 Crossovers

 

Division B (Men & Women):

45 Singles

30 Double Unders

15 Crossovers

 

Division C (Men & Women):

30 Single Skips

20 Double Unders

10 Crossovers
PART C: Kettlebell Challenge

1 Turkish Get-Up + 6 Snatches per side + Controlled Turkish Get-Down at each weight before moving on to the next weight.  Start at the lightest weight and make your way as heavy as you can go.

 

Division A (Men): 55, 65, 75

 

Division A (Women): 35, 45, 55

 

Division B (Men): 45, 55, 65

 

Division B (Women): 25, 30, 40

 

Division C (Women): 15, 25, 30

WOD #1 MOVEMENT STANDARDS:

PART A: Pulling Challenge

·         Ring rows:

o   Rings set at 40 inches from bottom of rings to the floor and feet must be completely in front of the line, which is directly under the rings.

o   Kipping not allowed

o   Full extension of the elbow in the bottom position

o   Rings touch the chest or armpits or shoulders with elbow behind the shoulder in the top position

·         Pullups (grip of your choice, supinated, pronated or mixed)

o   L-Sit Pullup – athlete must elevate feet above the crease of the hip before starting the pull.  Full extension of elbows at bottom and chin above the horizontal plane at the top.  Feet must remain above the crease of the hip for the entire range of motion up and down.

o   Chest to Bar – full extension of elbows at bottom and contact between the bar and athlete’s chest or belly or any part of the body below the collar bone.   must make contact with the bar.

o   COHP – full extension of elbows at bottom and chin above the horizontal plane at the top i.e. chin must go above the top of the bar

o   Band Assisted – same standards as other pull-ups but blue band can be used.  A separate station will be set up for this with a box to step up on.

·         Rope Ascents

o   20ft – athlete can start from standing and jump as desired for first pull.  There will be a line marking the halfway point, ¾ and full height. Points will be awarded when time any part of the athlete’s body touches the rope above the marker. For the legless rope climbs,  Feet may touch the rope incidentally, but the athlete may not put any weight on the feet.

o   15ft – athlete can start from standing and jump as desired for first pull.  There will be a line marking the halfway point, ¾ and full height.  Points will be awarded every time any part of the athlete’s body touches or passes the marker. Feet may touch the rope incidentally, but the athlete may not put any weight on the feet.

o   Athletes may not jump down from the rope until their hands have descended in a controlled manner down past the halfway marker.

o   Modified Rope Climbs – athlete will start lying supine and pull themselves up to standing.  Hands or elbows may not touch the ground.

 

PART B: Skipping Challenge

·         Singles – rope must go around once per jump, athlete can jump with two feet or run in place as long as the rope goes around.

·         Double Unders – rope must go around twice per jump.

·         Cross Overs – 1 rep = 1 single + 1 crossover i.e. there must be an uncrossing before going into the next crossover.
PART C: Kettlebell Challenge (Judges: Harvey, Colin, Anthony)

·         Turkish Get-Up – must start lying on back with limbs extended on the ground, press out the kb.  Athletes are allowed to use other hand to press out heavier KB.  Athlete must finish the TGU standing with KB overhead, with elbow fully extended and in full control of the KB feet lined up in parallel, ear visible in front of the arm.  Judge will signal thumbs up to start snatches.

·         Snatch – KB must swing below hips and finish at the top with full extension, elbow extended and ear visible in front of arm.  This must be a single fluid movement, no clean & jerking, no resting KB in rack. Each rep starts at the bottom and finishes at the top. So if the athlete does a hand switch in the air, they can swing into the reps for the other hand.  But if they drop it in between hands, they do not need to start the reps overhead.

·         Finish with Turkish Get-Down – After the last rep on the second side, athlete must start at the top in full extension and finish in a controlled manner lying down supine with limbs extended and touching the ground.  The Get-Down portion must be done with the other arm i.e. cannot us the same arm for the get up as the get down.  This must be done in a controlled manner before moving on to the next Kettlebell. If not done in the controlled manner, the rep will not count and if athlete wants to move on to the next kettlebell they will be asked to redo the TGU.

 

WOD #1 SCORING & SCALING

·         1 point for each rep of each movement that is completed before the buzzer, with the exception of the rope ascents, which will be 1 point for each marker that is reached. i.e. 3 points per full ascent.  However, athletes cannot accumulate points by repeatedly climbing to the halfway marker. In order to earn more points, the next marker must be reached.

·         Athletes must complete the skills in order and cannot move onto the next skill without completing the previous one.  For rope ascents, this also means that the athlete cannot accumulate 3 half rope climbs in lieu of a complete ascent to the top.

·         Any rep that is not complete before the buzzer does not count.

·         If the athlete completes the entire skill gauntlet within the 3 min period, they can earn additional points by starting over at the first skill.

·         Judge must notify the athlete of any failed rep and indicate reason for failure.  these reps do not count and the athlete must redo that rep before moving on to any other movements.

·         Judges should use a standard verbal cue “good rep or no rep” and visual cue “thumb up or thumb down” of notifying athletes of good or failed reps.

·         Scaling options: intermediate athletes may choose to use a band for the pullup section of the workout.  The band is a 1” “blue band”.  No other standard modifications for this event.  If the athlete cannot do one of the skills required, they can keep attempting it until the 3 minutes up, then move onto the next section.

·         Athletes will receive a ranking for each of the 3 parts, and these rankings will be combined to create a single ranking for Event #1. If the athlete uses any of the scaling options, they will be ranked below other non scaling competitors for that part of the event only, not for the entire event.

 

EVENT #2 – “A SEA OF BARBELLS”

2 Stations – 5 minutes at each station, 1 min rest between stations.
PART A: Max Overhead Squat With a Twist

5 min to build to a heavy single OHS starting from the floor.
PART B: Pick Your Poison

5 min AMRAP Barbell Thruster for max lbs lifted.  – Choice of 3 bars, light,  medium and heavy.  Athletes do not need to lift all three weights in the time allotted.  They may stay at the same barbell the entire time without setting it down.  However, once a barbell is picked up, if it touches the floor again, the athlete must do 5 barbell hop burpees and move on to a different unused barbell.  If the athlete cannot complete a thruster that weight, they must at least attempt it before doing 5 more barbell hop burpees and moving on to the next unused barbell.   Once all 3 barbells have been thrusters or attempted, the athlete can go back any of the 3 barbells to accumulate more points.

A Men – 75/115/155

A Women – 45/75/105

B Men – 55/95/135

B Women – 35/65/85

C Women – 25/45/65

WOD #2 STANDARDS

·         PART A: Overhead Squat for max weight (from the floor)

o   Athlete cannot touch barbell or plates prior to buzzer

o   Athlete must load their own bar and confirm weight with judge

o   Bar starts on the ground, no racks.

o   Athlete can get it overhead anyhow, snatch, clean & jerk.

o   Athlete must control the OHS to full depth – crease of hip below the knee cap.  and finish extended overhead. A single squat snatch is acceptable.

o   Athlete must finish rep standing with hip extended and elbows locked in control of the bar until judges gives a thumbs up, then can drop the bar.

o   If Athlete finishes before the 5 minute time limit, he or she must stay on their platform until the 5 minute interval is completed.

o   Athlete will move to the same numbered lane for part B.

o   Athlete must sign off on weight and take scorecard to the judge for part B.

·         Part B – Thrusters & Burpees

o   Bar starts on the floor and is racked on shoulders, bar must touch shoulders or chest.

o   Full squat, hip crease below knee cap before going overhead.

o   Bar finishes overhead with arms extended.  Entire ear must be visible in front of arm.

o   Athlete can squat clean to thrusters for the first rep from the ground.

o   No Jerks allowed – knees can only extend/bend once.

o   Burpee – chest (nipples), belly and thighs must touch the floor, athlete can get up however they like, and jump or step over the barbell any way.  Can be a lateral hop or bar facing hop or a step, but need to get over the bar.  Clap is not required.

o  Athlete can start at the bar of their choice.  They do not need to attempt all three weights.  If they can use a single barbell the entire 5 minutes without putting it down, they do not need to move on to a different barbell.

o  Any time the barbell touches the floor after it has been picked up, the athlete must do 5 burpees.  After the 5 burpees they must move on to a different unused barbell. Athlete cannot go back and forth between two barbells, they must go to all 3 before going back to a barbell they have already lifted.
WOD #2 SCORING & SCALING

·         Part A – Overhead Squat from Floor

o   Athletes will be ranked by weight successfully lifted, in pounds.

o   If there is no successful lift, athlete will receive a score of 0.

·         Part B – Thrusters & Burpees

o   Judge will count number of reps at each weight. Scorecards will contain areas to mark down number of reps for each bar.

o   Scorecard runners & scorekeeper will calculate total number of pounds lifted.  i.e. sum of  (reps x weight) for each barbell.

·         There will be no standardized scaling options for this workout.

·         WOD #2 will be scored as two separate events

EVENT #3 – “3 miles, barefoot, in the snow, uphill, both ways V2.0”

For time:

Division A (Men & Women)

15 Ring Dips

30 Toes to Bar

15 Ring Dips

15 Box Jumps

3 Mat Lengths OH Plate Walking Lunge (45/35)

15 Box Jumps (30”/24”)

15 Power Cleans (155/105)

30 Short Shuttle Runs

15 Power Cleans (155/105)

 

Division B (Men & Women)

15 Ring Pushups

30 Toes to Bar/Toes to Band

15 Ring Pushups

15 Box Jumps

3 Mat Lengths OH Plate Walking Lunge (35/25)

15 Box Jumps (24”/20”)

15 Power Cleans (135/85)

30 Short Shuttle Runs

15 Power Cleans (135/85)

 

Division C (Women)

15 Ring pushups with rings set higher

30 Toes to Band with lower band

15 Ring pushups with rings set higher

15 Box Jumps (16”)

3 Mat Lengths OH Plate Walking Lunge (10)

15 Box Jumps (16”)

15 Power Cleans (65)

30 Short Shuttle Runs

15 Power Cleans (65)

 

 

WOD #3 STANDARDS

·         Ring Dip

o  movement starts at the top with elbows extended and feet not touching the floor, jumping into position is ok.

o  athlete lowers until shoulder is below elbow and bicep touches rings and returns to start position, kipping is allowed

o  rings will be set to approx 44” for ladies and 48” for men (from bottom of rings to floor)

·         Ring Pushup

o  movement starts at the top in plank position with elbows extended and feet touching the floor.  Novices may have knees on the floor.

o  athlete lowers until shoulder is below elbow and bicep touches rings and returns to start position, kipping/snaking is not allowed.

o  rings will be set to approx 4” for men and 8” for women (from bottom of rings to floor)

·         Toes to bar (T2B)

o   Athlete cannot jump to lift legs (must start from a hang)

o   Both feet must touch the bar on every rep (some point between toes & ankles must make contact)

·         Hanging Leg Raises

o  Athlete cannot jump to lift legs (must start from a hang)

o  Both feet must start under or behind the hips at the bottom and both feet in their entirety  must finish above the crease of the hip.

·         Box Jump

o   Full hip extension at top of the box on every rep

o   Heels must be above horizontal plane of the box

·         OH Plate Walking Lunge

o   Stand to full hip extension on every rep

o   Plate cannot touch the head or any part of the body other than the hands

o   Plate cannot be lowered until the lunge is complete

o   Athlete must step over the line and extend for the rep to count.

·         Clean

o   Every rep starts from ground

o   Bar must be racked i.e. touch collar/shoulders at the top

o   Full hip & knee extension and control of the bar at the top before the athlete can move to the next rep.

o   dumping the bar between reps is allowed

·         Shuttle Runs

o   Athlete’s hand/fingers must touch the floor past the line.  Feet do not need to pass the line, as long as the touch is past the line it is a good rep.

o   1 rep = 1 hand touch.
WOD #3 SCORING & SCALING

·         Athlete completing the workout will be ranked by time.

·         If the Athlete cannot finish in the 12 minute time cap, the exact number of reps completed in 12 minutes must be indicated – Athletes who do not finished will be placed according to most reps completed, and ranked under those who have completed.

·         Scaling Options: Note that athletes scaling any portion of the workout will be ranked below non scaling athletes for the entire event.  Intermediate can scale from toes to bar to hanging leg raises and from ring push-ups to short lever ring push-ups (novice standards)

·         Other scaling requests will be considered on an individual basis if sent via email to in advance of the competition info@crossfitwinnipeg.com.