The Individual Workouts
The Lift:
Two hand overhead, anyhow.
The most efficient way to accomplish this will be with a clean and jerk. You must lift the barbell from the ground to overhead and finish in a stable, unmoving, locked out position. The athlete’s elbows, shoulders, hips and knees must be locked out and unmoving, and the athlete must wait until the judge gives the audible and visual cue to lower the weight. The bar must be dropped in a controlled manner, with the athlete’s hands on the bar past the hips, for the lift to count. We are not using USAW rules, and press outs, while very, very inefficient; will not be cause for a "no lift". That's why we aren't calling it the Clean and Jerk.
The women will be starting this event at 8:00 AM. The men will be starting at 10:00 AM. There will be 4 athletes assigned to a platform, and each platform will have 25 minutes for each athlete to complete as many attempts as they wish. (And yes, this is plenty of time.) Each platform will lift in a round robin format, regardless of the weight being attempted. Athletes will be grouped on a platform according to the ranking they earned with their performances at the Sectional Qualifiers.
The Run:
1400 meter run for time
The men will be starting with the run at 8:00 AM. The women will start running at 10:00 AM. Athletes will be started in the reverse order of each athletes rank. The athletes that placed the highest at Sectionals will be running first. This run is in a time trial format. Each individual runner will be started every minute.
The Triplet:
3 rounds for time of:
500 meter row
12 overhead squats, 115 lbs (75 lbs)
50 double-unders
The double-unders will be counted each time the rope passes completely under the athlete’s feet. You will be able to use your own jump rope, so bring one if you would like. We will have jump ropes to use as well.
The overhead squat will be performed from a complete lock out of the arms, shoulders, hips and knees. Descending until the hip crease is below the patella and then returning to a complete lock out of the arms, shoulders, hips and knees. You may squat snatch into the first rep.
This workout has a 15 minute cut-off.
The Affiliate Team Workouts
Team Suicide Run
This is a timed event that takes place on a regulation soccer field. It will be an 8 line suicide run, done as a four person relay team made up of 2 men and 2 women. The field is divided into 4 equal sections. The total distance run by the team will be 2000 meters
The legs are run as follows:
Woman #1 runs to the 1/4 line and back
Man #1 runs to the 1/4 line and back
Woman #2 runs to the 1/2 line and back
Man #2 runs to the 1/2 line and back
Woman #1 runs to the 3/4 line and back
Man #1 runs to the 3/4 line and back
Woman #2 runs the full length of the field
Man #2 runs the full length of the field
Woman #1 runs to the 3/4 line and back
Man #1 runs to the 3/4 line and back
Woman #2 runs to the 1/2 line and back
Man #2 runs to the 1/2 line and back
Woman #1 runs to the 1/4 line and back
Man #1 runs to the 1/4 line and back
Woman #2 runs the full length of the field and back
Man #2 runs the full length of the field and back
Team Snatch
Each team of 2 women and 2 men will have 30 minutes for each team member to complete the heaviest snatch that they can. The total amount of weight that the team lifts will be subtracted from the overall accumulated time.
The barbell will start on the ground and finish motionless overhead with the elbows, shoulders, hips and knees completely locked out.
The feet must be parallel with the barbell in the finish position.
The barbell may not come in contact with the upper torso on the attempt.
The athlete must wait for the audible and visual signal from the judge before the weight can be lowered to the ground.
Upon completion of the lift, the athlete may drop the weight, but must have their hands on the bar until it passes their hips when lowering the weight.
The athlete may squat snatch, split snatch, power snatch, muscle snatch, or any ugly variation made up on the spot.
Team Triplet
For time:
50 muscle-ups
200 overhead squats, 95 lbs (65 lbs)
3000 meter row
Each team must accomplish the above number of reps and distance as fast as possible. Each team can do the exercises in any order and in any rep scheme. You will have one set of rings, one 95 lb men’s bar, one 65 lb women’s bar and one rower. All three movements may occur simultaneously, but only one barbell can be in use at any one time. Each team can decide to divide up the work in whatever fashion they choose.
For the muscle-up
The athlete must start from a hanging position, with the elbows and shoulders completely extended. You may use a false grip or regular grip. If you choose to use a false grip, be aware that your judge may require you to turn out your hands at the bottom, to achieve the full elbow and shoulder extension. If you can achieve full extension without the turnout, that is fine. A turn out done without full elbow and shoulder extension will not be counted. You must achieve full elbow and shoulder extension and your body must be below the height of the rings when this extension is achieved.
The finish of the muscle-up is with the body above the rings, with the elbows in full extension. Your judge will give you an audible and visual signal when it is a good rep.
For the overhead squat
The start position of the OHS is with the barbell locked out overhead, with the elbows, shoulders, hips and knees in extension.
The bottom position is achieved when the hip crease is below the top of the patella. The barbell must be kept locked out overhead throughout the movement.
The finish position of the OHS is with the barbell locked out overhead, with the elbows, shoulders, hips and knees in extension.
Scoring
We will be using an Every Second Counts format. The total amount of time will accumulate throughout the weekend and we will subtract the total pounds lifted during the Team Snatch event. The lowest total time wins.
We will have the top 16 teams come back on Sunday afternoon for the Affiliate Team Finals. Sunday’s final workout will be announced on Saturday night at the completion of the Individual Workouts. The times from Sunday’s Workout will be added to the accumulated time. The lowest accumulated time will win and the top 8 teams will advance to the CrossFit Games in Aromas in July.
If you have questions, please go to the CrossFit Games site and post your questions there.
