COMPetition INFO
Divisions
Open Division • Saturday & Sunday
The Open Division is designed for intermediate to advanced level athletes who would consider themselves good candidates to compete in the CrossFit Open. If you have successfully completed a full season of Open workouts in the Rx division you will be at home in this category.
Rec. Division • Saturday Only
The Rec Division is for beginner to intermediate athletes who would feel at home doing the scaled version of the CrossFit Open. These are athletes who have good fundamental CrossFit skills but may not have more difficult movements like double-unders, squat snatches or unscaled pull-ups.
Masters Division • Sunday Only
The Masters Division is designed for intermediate to advanced level athletes, age 40+, who would consider themselves good candidates to compete in the CrossFit Open. If you have successfully completed a full season of Open workouts in the Rx division you will be at home in this category, with no advanced gymnastics (HSPUs, muscle-ups, pistols) or prohibitive weights..
CrossFit is the most adaptable sport on the planet. Once our workouts are released, should you find yourself ready to compete, surrounded by teammates and finding movements that don’t fit your capabilities, please reach out! We encourage all Adaptive Athletes and Athletes with a disability, be it permanent, progressive, minor or major, to compete! If you reach out and are willing to help us adapt the workouts in ways that replicate the movements defined to achieve the same outcome specifically for you, we’d love to have you on our competition floor!
workouts
For Time:
Each athlete is responsible for…
200 yard Pool Swim
2000 meter BikeErg
800 meter Trail Run
Pairs will work relay style to accomplish…
8 x 50 yard Swim (each athlete does 4 x 50)
8 x 500 meter BikeErg (each athlete does 4 x 500)
8 x 200 meter Run (each athlete does 4 x 200)
7 Rounds for time:
5 Calorie Row (Each)
3 Rope Climbs to 15′ (As a Pair)
With two rowers and one rope…
Athletes 1 & 2 each row 5 calories at the same time
As soon as either athlete gets to 5 they can begin rope climbs
The 3 rope climbs can be shared anyway between the pair
As soon as both athletes are off the rowers the next pair can prepare to go
As soon as the 3rd 15′ marker is touched the next pair can begin rowing
One round is defined as both pairs of athletes completing the 5 and 3
7 Min to establish max weight for 1 Hang Power Clean + 3 Front Squat
Teams will have 2 bars that start unloaded
2 teammates will share each bar for the 7 minutes
Any teammate can lift at any time
Bar can be loaded and unloaded as you choose
Score = Total of all 4 max weights achieved
For Max Reps in 20 Min:
Partners alternate through a 1 to 8 ladder climb of…
Goblet Squats (24kg/16kg, 16kg/10kg)
Shoulder-to-Overhead (2 x 50lb/35lb, 2 x 35lb/25lb)
Box Jumps (20″/20″, 16″/16″)
KB Swings (24kg/16kg, 16kg/10kg)
Burpees to Bumper plate (45lb)
Sit-ups w/DB on Chest (50lb/35lb, Unweighted)
Devil’s Press (2 x 50lb/35lb, 2 x 35lb/25lb)
DB Snatch (50lb/35lb, 35lb/25lb)
Non-working pairs chip away at max Calorie SkiErg
SkiErg calories are scored as separate event
Any two athletes can perform each ladder together
Ladder is: A1 does 1 rep, A2 does 1 rep, A1 does 2 reps, A2 does 2 reps, etc.
All weights must touch ground before partner begins their ladder rung
Once a movement is complete it does not need to be done by another pair
Movements can be ordered anyway a team chooses
2 Min Max Distance Tire Flip
For Time:
Each athlete is responsible for…
200 yard Pool Swim
2000 meter BikeErg
800 meter Trail Run
Pairs will work relay style to accomplish…
8 x 50 yard Swim (each athlete does 4 x 50)
8 x 500 meter BikeErg (each athlete does 4 x 500)
8 x 200 meter Run (each athlete does 4 x 200)
In the first 4 Minutes…
Athlete 1: Establish 12 RM Deadlift
Athlete 2: Establish 6 RM Shoulder-to-Overhead
Then 1 minute rest…
In the second 4 Minutes
Athlete 3: Establish 9 RM Hang Clean
Athlete 4: Establish 1 RM of One Unbroken Round of DT
- Athletes choose their lift before the workout
- Three bars will be available (2 x 28mm and 1 x 25mm)
- 2 athletes will be working at the same time
- All athletes can help load bars at any time
- Bars can be pre-loaded prior to each 4 Min section
- Deadlifts must be touch-and-go
- All lifts must be unbroken
Score = Total of all 4 bar weights combined
For Time:
3 Rounds of DT + 10 Bar-facing Burpees
1 Round equals…
Athletes 1 and 2 simultaneously perform 1 Round of DT immediately into 10 Bar-facing Burpees
After both athletes are complete…
Athletes 3 and 4 simultaneously perform 1 Round of DT immediately into 10 Bar-facing Burpees
DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder-to-Overhead
Open Level 1: 135 Pounds
Open Level 2: 95 Pounds
Masters Level 1: 115
Masters Level 2: 75 Pounds
Lifts and burpees do not need to be synchronized
Shot Put – Team Shot Toss for Distance
Score is total curb-overs
Each athlete gets 2 throws
2 Athletes can use one hand and 2 can use 2 hands
Order is A1 A2 A3 A4 A1 A2 A3 A4
Start at line and each toss is from previous landing spot
Score is total distance
Boot Camp – Obstacle Course Relay
Each athlete gets 2 runs through course
Order is A1 A2 A3 A4 A1 A2 A3 A4
Score is total time for team relay
Sisyphus – 2 Min Uphill Atlast Stone Roll
Weights are 140, 115, 95, 75
Stones must roll – no carries
Must roll over curb for rep, then can roll back
Fat Tire – 2 Min Big Tire Flip for Distance (Masters Only)
4 Min EMOTM
Min 1: A1/A2: Max Rep Synchro Thrusters (115/80, 105/75)
Min 2: A3/A4: Max Rep Double Unders (Every 10 = 1 Rep)
Min 3: A1/A2: Max Rep Double Unders (Every 10 = 1 Rep)
Min 4: A3/A4: Max Rep Synchro Thrusters (155/105, 135/95)
Immediately into…
3 Min AMRAP
Max Rep Synchro Toes-to-Bar
*2 Athletes must hold Front Rack while TTB are performed
Score = Total reps of Thrusters, Double Unders and Toes-to-Bar
Thrusters are synchro at bottom and top
Double Under reps calculated as team total divided by 10
Front Rack weight is same as the final weight of Thrusters
Athletes can swap at any time during 3 Min TTB
No TTB can be performed unless 2 athletes are in Front Rack
Top 3 Open
Truform Run
Handstand Push-ups
Ring Muscle-ups
Overhead Squats
CTB Pull-ups
ReSULTS
PODIUM
REC DIVISION
PODIUM
OPEN DIVISION
PODIUM
MASTERS DIVISION
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