FrostFit 2018 Event 3: What goes up must come down | CrossFit Winnipeg

This event is comprised of 4 mini-wods, each scored separately for max reps.  Athletes will  have 1 minute 45 seconds at each station and 15 seconds to transition to the next station.

With one person working at a time, each team will have 1:45 at each station to accumulate as many reps as possible. Teams are allowed to switch the working partner as many times as they would like, however, they must tag off, judges will only be watching the active partner until this is done.

For all stations with barbell movements, if a teammate starts a set of squats or cleans or S2O but is unable to finish the number of reps required, teams can switch the working partner but the bar must first be placed on the ground and partners must tag off. Athletes may not help their partner pick the bar up off the ground.

Non-Rx Teams Rx Teams Rx Individuals
Station #1

2 rope climbs/MU, 2 front squats

2 rope climbs/MU, 4 front squats

2 rope climbs/MU, 6 front squats

etc….

Men:

20ft rope climb

135lbs front squat

Women:

15ft rope climb

95lbs front squat

Men:

Ring Muscle-ups

185lbs front squat

Women:

Ring Muscle-ups

125lbs front squat

Men:

Ring Muscle-ups

185lbs front squat

Women:

Ring Muscle-ups

125lbs front squat

Station #2

Sandbag Squats for reps

Men:

125 lbs sandbag

Women:

60 lbs sandbag

Men:

150 lbs sandbag

Women:

100 lbs sandbag

Men:

150 lbs sandbag

Women:

100 lbs sandbag

Station #3

2 cleans, 2 pull-ups

4 cleans, 4 pull-ups

6 cleans, 6 pull-ups

etc…..

Men:

135 lbs cleans

Chin over the bar pull-ups

Women:

95 lbs cleans

Chin over the bar pull-ups

Men:

185 lbs cleans

Chest to bar pull-ups

Women:

125 lbs cleans

Chest to bar pull-ups

Men:

185 lbs cleans

Chest to bar pull-ups

Women:

125 lbs cleans

Chest to bar pull-ups

Station #4

2 burpee wall climbs, 2 shoulders to overhead

2 burpee wall climbs, 4 shoulders to overhead

2 burpee wall climbs, 6 shoulders to overhead

etc….

Men:

115lbs Shoulders to Overhead 7ft wall

Women:

75lbs Shoulders to Overhead

7ft wall

Men:

155 lbs Shoulders to Overhead 7.5 ft wall

Women:

95 lbs Shoulders to Overhead

7.5 ft wall

Men:

155 lbs Shoulders to Overhead 7.5 ft wall

Women:

95 lbs Shoulders to Overhead

7.5 ft wall

 

Station #1: Pull/Squat

Non-Rx: Rope climbs

Rx Teams & Individuals: Ring Muscle-ups

  • Barbells will start from the floor for all divisions.
  • Athletes may receive the first rep in a full squat or, do a power clean followed by a full squat.
  • Rx Teams & Individuals: Muscle-ups can be strict or kipping. Athletes do not need to turn the rings out at the bottom, however each rep must start with elbows fully extended and come to full lockout at the top.

Station #2: Sandbags

  • Sandbags will start on the floor.
  • Athletes must squat to full depth, hip crease below the knee.
  • Athletes must stand to full extension, hips and knees fully extended.
  • Athletes must hold the sandbag “bear-hug” style, and cannot put the sandbag on the shoulders, overhead, etc.

Station #3: Cleans/Pull-ups

  • Athletes can do full cleans, or power cleans, and must show control of the barbell at the top of each lift. Athletes must extend hips and knees at the top of each rep. Judges will be watching for this when athletes are quickly cycling reps.
  • Pull-ups will start with arms fully extended at the bottom and chin must be clearly over the bar at the top of the movement. Any grip is permitted, pronated, supinated or alternate.
  • Non-Rx Teams: Teams will also be allowed to do a partner assisted pull-up, but will be ranked lower than teams who complete unassisted pull-ups.
  • Rx Teams & Individuals: The pull-up bar must make contact with the body below the collarbone.

Station #4: Wall/S2OH

  • Athletes can do any style of shoulder to overhead movement (press, push press, jerk, etc.) but must show control and full lockout at the top. Bar must be taken from the floor, racks will not be available.
  • Each wall climb will start with a chest to deck burpee, but athletes do not need to explicitly show extension at the top of the burpee, as they will need to jump for the top of the wall.