Oct
21
11:00 AM11:00

2018 Event 4 at CrossFit Gantry

Workouts 1 & 2

In 11 Minutes: (Scaled - In 14 Minutes:)
1500m Run
AMWAP Back Squats (move as much total cumulative weight as possible in the remaining time)

Your score for workout 1 will be your total combined run times.

Your score for workout 2 will be the total cumulative weight squatted by both athletes.

Movement Standards

Run: Each athlete runs 1500m. They will begin at the same time but do not have to run together. The first athlete to return from the run can load the squat bar, but may not begin squatting until their partner returns and tags them.

Back Squats: Standard back squat with barbell on back, where the athlete passes through the bottom with hip crease visibly below the top of the patella before coming to full knee and hip extension. Each athlete must declare the weight they will squat prior to the start of workout 1, and may only squat that weight for workout 2.  The weight doesn’t have to be the same for each partner (partners can swap lifting and the bar can be loaded and unloaded for that at any time.)

Workout 3

AMRAP in 18 Minutes:
3 Rope Climbs, 15 ft.
15 Dumbbell Cleans, 2x45/25 lbs
15 Box Jumps, 30/24 in.

Alternate athlete after each complete round.

Scaled Division

AMRAP in 18 Minutes:
6 Rope Pull-Ups
15 Dumbbell Cleans, 2x25/15 lbs
15 Box Jumps, 24/20 in. (Step-Ups allowed)

Alternate athlete after each complete round.

Movement Standards

Rope Climb: Rx athletes must ring the bell at 15', and descend past the 10' tape mark before dropping down for each rep to count.  Any foot wrap style is acceptable. 

Dumbbell Clean: Each rep begins with one head of each dumbbell in contact with the ground, and ends with both dumbbells in contact with the shoulder above the collarbones and athlete at full knee and hip extension. Muscle, power, and squat cleans are acceptable.

Box Jump: The box jump is standard two foot take off and landing before reaching full knee and hip extension atop the box. Athletes may bound down or step down as desired. Scaled division athletes may perform step-ups; in that case they must begin each rep with both feet on the ground, and end each rep at full knee and hip extension with both feet on top of the box.

Rope Pull-Up: Each rep begins with the athlete hanging from the pull-up bar with arms fully extended.  Athlete must lock the rope around their feet in a S- or J-wrap, and use the assistance of their lock to pull their chin over the horizontal plane of the pull-up bar.  Athletes may stay hanging, but must unwrap their feet after every rep and rewrap.

View Event →
Oct
7
11:00 AM11:00

2018 Event 3 at CrossFit Queens

Workouts 1 & 2

On a 20:00 running clock:

0:00-5:00 —
For Time: 1000m Row, Athlete 1

5:00-15:00 —
AMRAP:
 - 5 Pull-Ups (Scaled: Jumping Pull-Ups)
- 7 Hang Power Cleans, 115/80 lbs (Scaled: 80/55 lbs)
 - 9 Box Jump-Overs, 24/20 in. (Scaled: Step-Overs allowed)

15:00-20:00
For Time: 1000m Row, Athlete 2

Your score on Event 1 will be your times for each 1000m row added together.

Your score on Event 2 will be the total rounds + reps your team completes for the AMRAP.

If an athlete fails to complete the 1000m row within 5 minutes, team will receive a 1 minute penalty added to their total row time.

During the AMRAP, athletes will alternate after each complete round.

Movement Standards

Row: The rower will start at 1000m and count down.  The athlete will be credited with the time the rower reads when it reaches 0m.

Pull-Ups: These are standard chin-over-bar pull-ups.  The athlete must begin every rep hanging from the bar with full arm extension.  The athlete's chin must clearly break the horizontal plane of the pull-up bar at the top of every rep.  Strict, kipping, and butterfly pull-ups are all permissible as long as those standards are met.

Jumping Pull-Ups: Athletes will set up a box at a height such that the pull-up bar bisects their forearm when their arms are overhead. Each rep begins with arms fully extended (knees and hips bent,) and ends with the athlete's chin fully clearing the vertical plane of the pull-up bar.

Hang Power Clean: Each rep begins with the bar in the hang position between hips and knees.  The athlete must pause in the hang position prior to completing their first hang power clean each round -- they may not take the bar from the floor to the front rack without pausing.  The athlete must clean the bar to the front rack.  Each rep must end with full knee and hip extension, and elbows in front of the bar. Squat cleans, power cleans, and muscle cleans will all be permitted as long as the athlete begins in the hang, and finished completely standing up with elbows in front of the bar.

Box Jump-Over: The athlete must jump on and over the box.  Both feet must go over (and not around) the top of the box. The athlete may contact the box, and does not have to reach full hip extension on the top of it. The athlete must take off from the ground and land on the box with two feet.  The athlete may pivot in the air or on top of the box, but must start each jump facing the box (lateral jumping will not be permitted.) Rx athletes must jump; scaled athletes will be allowed to step over the box as long as both feet pass over the top of the box.

Workout 3

For Time:
100 Bench Press, 135/95 lbs (Scaled: 95/65 lbs)

Each minute on the minute, beginning at 0:00, complete 10 burpees to a 25 lb plate. Alternate athletes every minute.

Time Cap: 10 Minutes.

DNF Scoring: Teams will receive a 1 second penalty for each bench press not completed at the time cap.

Movement Standards

Bench Press: The bench must be perpendicular to the rack.  The athlete must lie with head, shoulders, and butt in contact with the bench surface.  Contact must be maintained throughout each rep.  The barbell must be taken off the rack at full arm lockout.  Each rep begins with arms fully locked out above chest. The barbell must touch the chest and return to full lockout for the rep to be complete.  Each rep must be completely locked out before the barbell is returned to the rack.

Burpee To Plate: The athlete must perform a burpee facing their plate, touching their chest completely to the ground. The athlete must then jump onto the plate.  The athlete must take off from the ground and land on the plate with two feet, and must reach full hip and knee extension on top of the plate.

Workout 4

For Time:
800m Partner Run with medicine ball, 20/14 lbs to 10/9 ft. (Scaled: 14/10 lbs)
150 Wall Balls, 20/14 lbs to 10/9 ft. (Scaled: 14/10 lbs)

Time Cap: 12 Minutes.

Teams will have one medicine ball and can hand it off between them as needed during the run. Teams can also alternate athletes as needed during the wall balls, but the ball must not touch the ground: the penalty for the medicine ball touching the ground is 10 synchronized air squats with one athlete holding the medicine ball.

DNF Scoring: Teams will receive a 1 second penalty for each wall ball not completed at the time cap.

Movement Standards

Run: The last athlete to return from the run must tag the first athlete inside the gym before wall ball can begin.

Wall Ball:  The athlete begins with the ball on the floor then passes through bottom of a squat with hip crease below parallel to the knees. The rep is complete when the mass of the ball touches anywhere above the prescribed target line.

Synchronized Air Squat: Both athletes must reach the bottom of each squat with hip crease below parallel to the knees at the same time, and reach full knee and hip extension at the top of each squat at the same time.

View Event →
Sep
23
11:00 AM11:00

2018 Event 2 at CrossFit Virtuosity

Workout 1: Captains of Crush

AMRAP in 9 Minutes:
5 Synchro HSPU
10 Synchro Toes-to-Bar
15 Synchro Wall Ball

Scaled Version
AMRAP in 9 Minutes:
5 Synchro Hand Release Push-Ups
10 Synchro Hanging Knee Raises
15 Synchro Wall Ball

Team score for this workout is the total rounds and additional reps completed in 9 minutes.

Male Team Weights
Rx: 20lb Wall Ball to 10 ft. Target
Scaled: 14lb Wall Ball to 10 ft. Target

Female Team Weights
Rx: 14lb Wall Ball to 19 ft. Target
Scaled: 10lb Wall Ball to 9 ft. Target

Movement Standards

HSPU: Each rep must begin with both athletes in handstand, with palms completely inside the tape box (standard 24x34"), arms completely extended, head in line with body.  Athlete must touch their scalp to the floor and return to full extension with head in line with body.  Each rep begins and ends with both feet touching the wall.  Kipping and strict HSPU are both permitted. Synchronization must occur at the top of the rep only: athletes do not need to synchronize heads touching floor, but they must reach full arm extension for each rep at the same time.

Toes-to-Bar: The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. Synchronization occurs at the point the toes contact the bar: both athletes must have both feet touching the bar at the same time each rep.

Wall Ball: For each rep, athletes must pass through a full depth squat with hip crease below knee, and the wall ball must touch the target such that the 9’ or 10' line is clearly visible beneath it.  Athletes do not have to stand up completely prior to the first rep (i.e. they can squat clean the ball off the ground.) Synchronization occurs at the bottom of each rep: athletes must be at the bottom of their squat at the same time each rep. The ball is not required to hit the wall at the same time.

Push-Up: The athlete must begin each rep in a plank with heels, hips, and shoulders in line. They must lift both hands off the ground at the bottom of each rep, and return to a plank at the top. Synchronization occurs at the bottom of the rep - both athletes must be lying completely on the ground with hands off the ground at the same time.

Hanging Knee Raise: The athlete must go from a full hang to having knees above hips. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Synchronization occurs at the top of the rep: both athletes must have knees above hips at the same time.

Workout 2: Captains of Crush Part Deux

Immediately following Workout 1, in a 5 Minute Window:
Find 1RM Axle Deadlift for each athlete

Teams will have five minutes to attempt a max axle deadlift. Each athlete can take as many attempts as desired within the five minute window with only reps completed before the five minute mark counting. Team score will be the sum of each partner’s best lifts.

The axle will start unloaded. Teams will have (6) 45 lb bumper plates, (4) metal 45 lb plates, (2) 25 lb bumper plates, (2) 10 lb bumper plates, (2) 5 lb bumper plates, and (2) 2.5 lb bumper plates each. Minimum jump is 5 lbs. The axle weighs 20 lbs. Either / both athletes can load the bar.

Movement Standards

Deadlift: Both sides of the axle must be touching the ground to begin each rep.  The athlete must reach full knee and hip extension, and the athlete's shoulders must be behind the bar at the top of each rep. Lifting athlete must confirm weight to be lifted with their judge prior to beginning the lift. The athlete must wait for the judge to call “down” before putting the axle down. The bar can be dropped from the top of the lift, but must not be dropped until the “down” call is made. The non-lifting athlete must be well clear of the axle, weights, and lifting athlete throughout the lift.

Workout 3: Ladder Up

In 17 Minutes —
1000m Row
30 Pull-Ups
30 Snatches, 95/65 lbs
800m Row
20 C2B Pull-Ups
20 Snatches, 135/95 lbs
600m Row
10 Ring Muscle-Ups
AMRAP Snatches, 165/115 lbs

Team score for this workout is total reps completed in 17 minutes. The row will be scored as 1 rep per 100m rowed. Partners may divide work between athletes in any way.

Male Team Weights
Rx: 95 - 135 - 165 lb Snatches
Scaled: 65 - 95 - 115 lb Snatches; Jumping Pull-Ups - Pull-Ups - C2B Pull-Ups

Female Team Weights
Rx: 65 - 95 - 115 lb Snatches
Scaled: 35 - 55 - 75 lb Snatches; Seated Vertical Rows - Jumping Pull-Ups - Pull-Ups

Movement Standards

Row: Athletes may divide the row between them in any way. One athlete must be seated on the rower and must tag second athlete while seated when the required distance is reached, before he or she can get off the rower and both athletes may proceed to the pull-up bar or rings. Damper may be set as desired.

Snatch: Both sides of the barbell must be touching the ground to begin each rep (female scaled division must take barbell below knees to begin rep in the first round). The athlete must take the bar overhead in one fluid movement, and reach full knee, hip, and elbow extension with the barbell over the middle of their feet at the top of each rep.  Clean and jerks (i.e. a pause in the rack) will not be permitted in this workout.  Squat snatches, power snatches, and muscle snatches will all be permitted.  Pressing out will be permitted as long as the barbell does not stop its upward trajectory.

Pull-Up: These are standard chin-over-bar pull-ups.  The athlete must begin every rep hanging from the bar with full arm extension.  The athlete's chin must clearly break the horizontal plane of the pull-up bar at the top of every rep.  Strict, kipping, and butterfly pull-ups are all permissible as long as those standards are met.

Chest-to-Bar Pull-Up: These are standard chest-to-bar pull-ups.  The athlete must begin every rep hanging from the bar with full arm extension.  The athlete's chest below their collarbone must clearly make contact with the pull-up bar at the top of every rep.  Strict, kipping, and butterfly pull-ups are all permissible as long as those standards are met.

Ring Muscle-Up: In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Jumping Pull-Up: Athletes will set up a box at a height such that the pull-up bar bisects their forearm when their arms are overhead. Each rep begins with arms fully extended (knees and hips bent,) and ends with the athlete's chin fully clearing the vertical plane of the pull-up bar.

Seated Vertical Row: Athletes will set up a barbell in the rig at a height such that their arms are fully extended when seated underneath the barbell and gripping it fully with hands over shoulders. Each rep begins with athlete seated on the ground, and ends with athlete’s chin clearly breaking the horizontal plane of the barbell. Athletes legs can be straight or bent, but they must return to a fully seated position directly underneath the barbell each rep.

View Event →
Sep
9
11:00 AM11:00

2018 Event 1 at CrossFit South Brooklyn

Workout 1: Double Trouble Chipper

Relay For Time:
50 Double-Unders
25 Thrusters
50 Double-Unders
20 Thrusters
50 Double-Unders
15 Thrusters
50 Double-Unders
10 Thrusters

Time Cap: 15 Minutes.

Male Team Weights
Rx: 95 lbs
Scaled: 65 lbs; 100 Single-Unders per round

Female Team Weights
Rx: 65 lbs
Scaled: 45 lbs; 100 Single-Unders per round

Partners alternate each round until the chipper has been completed by both individuals. (Partner A completes 50/25, Partner B completes 50/25 etc...)

There will be a designated competition area that only one athlete may be inside of at any time. Teams will tag their partner back in at the completion of each round.

If the workout is not completed within the time cap, a 1 second penalty per incomplete rep will be applied to the team's final score.

Movement Standards

Double/Single-Unders: The rope passes under the athlete’s feet twice on a single bounce for a double under, or once for a single under. Athletes may have their own ropes.

Thrusters: Standard thruster where the athlete passes through the bottom of a front squat (with hip crease visibly below the top of the kneecap) before moving the barbell in one motion (no jerks) to a fully locked out position overhead (with knees, hips, and elbows fully extended and the barbell in a position over the middle of the athlete’s body). Any rep from the floor may begin with a full/squat clean.

Workout 2: Heavy 10

In 10 Minutes, find a max load for each athlete of the complex:
5 Deadlifts
1 Hang Clean
3 Front Squats
1 Shoulder-to-Overhead

Teams will have ten minutes to attempt a max load on the barbell complex. Each athlete can take as many attempts as desired within the ten minute window with only reps completed before the ten minute mark counting. The teams score will be the sum of each partner’s best lifts.

Workout Rules

  • If the athlete moves or steps anywhere outside the designated lifting area at any point it will count as a missed rep.
  • An attempt can only be started when the non-lifting partner is standing in the designated waiting area
  • Both partners may assist in loading the bar
  • Each team will get one barbell and one platform with plates up to 315 pounds (if any team requires more weight we can accommodate)
  • Weight increases can only be made in 5 lb increments
  • Women’s teams will use a 33 lb bar which will be rounded to 35 lb while men’s teams will use a 45 lb bar.
  • Hands remain on the bar for the entire complex. Athletes may not re-grip the bar in any way while the bar is on the floor.
  • The lift is disqualified if any part of the body other than the feet touch the floor at any point.
  • All teams will reset the competition area’s weights at the completion of their 10 minute window.

Movement Standards

Deadlift: Standard deadlift, no sumo. Both plates must touch the ground at the same time. Lifter must come to full knee and hip extension at the top of the reps. Once started the athlete may not re-grip the bar in any way while it’s on the floor. These must be touch and go reps.

Hang Clean: For the hang position, the barbell may begin from anywhere above the kneecap. Any version of a hang clean (muscle, power, full/squat) can be performed. If the athlete performs a full/squat clean it does not count as their first front squat, they must still perform three additional front squats.

Front Squat: Standard front squat where the athlete passes through the bottom with hip crease visibly below the top of the patella before coming to full knee and hip extension. The hands must remain in the “clean grip” position.

Shoulder-To-Overhead: Any version of taking the barbell from the shoulder to overhead (press, push press, push/split/squat jerk) is acceptable as long as the rep finishes with the lifter in a fully locked out position overhead with knees, hips, and elbows fully extended and the barbell in a position over the middle of the athlete’s body. The lift is complete when the bar is locked out overhead under control and the judge gives the “Down” command.

Workout 3: Synchro AMRAP

AMRAP in 15 Minutes:
30 Synchro Calories Rowed
25 Synchro Burpee-Box Jumps
20 Synchro Dumbbell Snatches

Male Team Weights
Rx: 24” Box, 50 lbs Dumbbell
Scaled: 24” Box (Step-Ups allowed), 35 lbs Dumbbell

Female Team Weights
Rx: 20” Box, 35 lbs Dumbbell
Scaled: 20” Box (Step-Ups allowed), 20 lbs Dumbbell

Movement Standards

Row: Both partners must remained seated on their rowing machines until both monitors read 30 calories. Damper may be set as desired.

Burpee-Box Jump: Both partners must have their chest on the ground at the same time in order for the rep to start. Athletes may sprawl or step in and out of the burpee. The box jump is standard two foot take off and landing before reaching full knee and hip extension atop the box. All athletes may bound down or step down as desired. Partners do not have to reach extension atop the box at the same time. If an athlete does not meet the any of the movement requirements during the box jump, both athletes will need to perform just the box jump portion of the rep again.

Dumbbell Snatch: Rep starts with both heads of the DB touching the ground at the same time and is completed at full extension with the DB locked out overhead. Both partners must achieve the locked out position overhead together in order for the rep to count. The touch at the ground does not need to be synchronized but both athletes must move through one motion to the overhead position (no clean and jerks). The hand transition must happen on the floor. You may two-arm the DB back down but the transition from hand to hand must still happen on the floor. Athletes must control the DBs back to the floor. Dropping a dumbbell from above the knees will result in a no rep, and both partners will need to re perform the rep.

View Event →