Lynnwood CrossFit

Schedule and Rules, here we go!!!

Day 0: Friday Jan 20th

Mixed Pair pre-registration: 7:30pm-9:00pm. If you can make it by the gym it will make your morning easier and ours. We’ll take care of T-shirts, weigh-ins, and any details or questions.

Day 1: Saturday Jan 21

7:00am Registration for Mixed Pairs Opens
7:45am Individual Registration Opens
Mixed Pair Event 1: 8:00am

Mixed Pairs Event 1: Row 2k and Tug of War

Concept2 Rowers will be paired together on Slides (see Concept2.com for details on slides), using Concept2 Venue Racing Software the teams 2k race will be projected for all to see the progress. The time for the row is an aggregate of each persons pace. For example if one person rows 2k in 9 minutes and the other rows it in 7 minutes, the team will finish at 8:00 minutes via the C2 Racing Venue Software. Two pairs will be set head to head. The team that finishes first waits (rests) for the second team to finish and then both teams Tug of War best 2 out of 3. The team to finish second on the row has 15 seconds to get to the rope and begin the Tug of War.

Scoring: Time for pairs’ 2k. Pairs earn one extra point for winning their Tug of War. Furthermore, winning or losing at Tug of War determines seeding for the Hooverball Tournament Saturday night. 10 Minute Cap on the Row. A team failing to row 2k in 10 minutes gets a score based on how many meters they rowed and are considered a losing team for seeding.

Masters and Opens Event 1: 9:30am

Masters Event 1: For time: row 800m, then, 5 rounds of 5 Toe to Rings and 3 Jerks.
Weight: 45-49: 115/75, 50-54:105/70, 55-59: 95/65, 60-64: 85/60, 65-69: 75/55

Athletes will row 800m on a Concept2 Ergometer, then perform 5 rounds of 5 toes to rings and 3 jerks as fast as possible.

Judging: Row. Toes to rings require the athlete to be hanging from the rings and then either strict or kipping get the tips of both of their feet (toes) to touch the rings from which they are hanging. If the athlete misses contact with the actual ring the rep does not count. If the athletes body does not return to a straight hanging position (such as when passing through it while kipping) the next rep does not count. A jerk is initiated with the bar in front of the body about the shoulders. The athlete can take whatever pressing action coupled with helpful dipping, driving, and/or catching to elevate the bar to an extended overhead position where the heels, knees, hips, shoulders and barbell align in the frontal plane. Time cap 8 minutes.

Scoring: Due to the possibility of scaling this workout tiers have been created to allow for placings to be determined. The order is as follows.
1. Row / Toe 2 Ring / Rx Weight
2. Row / Toe 2 Ring / Scaled Weight
3. Row / Hanging Knee Raise / Rx Weight
4. Row / Hanging Knee Raise / Scaled Weight

For example all athletes who complete Masters Event 1 doing Row / Toe 2 Ring / Scaled Weight will finish behind those in Tier 1 (Row / Toe 2 Ring / Rx Weight) and ahead of those athletes doing Row / Hanging Knee Raise / Rx Weight.

Hanging Knee Raise standard: athlete pulls the knees above the crease of the hip (similar to an Air Squat range of motion) using either strict motion or a kipping style. The athlete must return to or through a straight body position each rep or the next rep will not count.

Opens Event 1: For Time: 50 Double-Unders then: 5 rounds 5 Ring Ball-Ups, 3 Jerks (125/75)

Athletes will perform 50 double-unders, then complete 5 rounds of 5 ring ball ups and 3 jerks with 125/75 lbs as fast as possible.

Judging: Do double-unders on your own jump rope. Each jump where the rope passes under your feet twice will be counted as one (1) double under. Ring Ball-ups are either with strict or kipping motion the athlete pulls their knees past their elbows thereby inverting themselves on the rings and in effect “balling up”. If the athletes body does not return to or through a straight hanging position (such as when passing through it while kipping) the next rep does not count. A jerk is initiated with the bar in front of the body about the shoulders. The athlete can take whatever pressing action coupled with helpful dipping, driving, and/or catching to elevate the bar to an extended overhead position where the heels, knees, hips, shoulders and barbell align in the frontal plane. Time cap 8 minutes.

Scoring: Due to the possibility of scaling this workout tiers have been created to allow for placings to be determined. The order is as follows.
1. DBLU / Ball-Up / Rx Weight
2. DBLU / Ball-Up / Scaled Weight (95/55) -not a typo
3. DBLU / Toes 2 Rings / Rx Weight
4. DBLU / Toes 2 Rings/ Scaled Weight (95/55) -not a typo
5. DBLU / Hanging Knee Raise / Rx Weight
6. DBLU / Hanging Knee Raise / Scaled Weight (95/55) – not a typo
7. Single Under / Ball-Up / Rx Weight
8. SU / Ball-Up / Scaled Weight (95/55) -not a typo
9. SU / Toes 2 Rings / Rx Weight
10. SU / Toes 2 Rings/ Scaled Weight (95/55) -not a typo
11. SU / Hanging Knee Raise / Rx Weight
12. SU / Hanging Knee Raise / Scaled Weight (95/55) – not a typo
13. Does not complete any double-unders but signed up for double-unders
14. Does not complete any single-unders

Masters and Opens Event 2: 12:00 Noon

“World’s Fastest USAW Meet”:
1st Minute: Snatch Attempt #1
2nd Minute: Snatch Attempt #2
3rd Minute: Snatch Attempt #3
4th Minute: Clean Attempt #1
5th Minute: Clean Attempt #2
6th Minute: Clean Attempt #3

The bar starts empty (sad) before the athlete. The event commences and the athletes will load and lift their bar. Minutes 1-3 are Snatches. Minutes 4-6 are Cleans. Each minute the athlete may attempt only one lift. If the bar leaves the ground in any amount it is counted as an attempt. Ground to overhead in one motion will be regarded as a Snatch. The clean is defined as from ground to shoulder in one motion. Best load is recorded. A missed attempt is a zero.

Scoring: The combined total of the athletes best Snatch and best Clean will be the athletes score.

Masters and Open Event 3: 2:30pm

Masters Event 3: Deadlift (10/8/6/4/2), Backwards Walking Sled Drag (3 Trips/2/2/2/1) 135/90
45-49: 135/95, 50-54: 125/85, 55-59: 115/75, 60-64: 105/60, 65-69: 95/65

The athletes will perform 10 deadlifts then proceed to pull a loaded sled backwards 120 feet (1 Trip) 3 times. Then they will perform 8 deadlifts, and two 120 foot trips, then 6 deadlifts and two 120 foot trips, then 4 deadlifts and 2 120 foot trips then 2 deadlifts and the final 120 foot trip.

Judging: Deadlifts start from the ground and end when the athletes feet, knees, hips and shoulders are in line with the bar nearly waist high. Athletes will drag the sled backwards.

Scoring: Scaling the weight will be allowed by choosing the weight from the next age division. 10 Minute time cap.

Opens Event 3: For Time: Deadlift (21-15-9),155/105, 15’ Rope Climb (1/2/3)

Athletes will perform 21 deadlifts, then one 15 foot rope climb, then they will perform 15 deadlifts and two 15’ rope climbs, finally they will perform 9 deadlifts and three 15 foot rope climbs.

Judging: Deadlifts start from the ground and end when the athletes feet, knees, hips and shoulders are in line with the bar nearly waist high. The athlete reaches 15 feet high when his or her hand touches the tape line. Dropping off the rope is on you, if you mess yourself up dropping off the rope, that’s your fault.

Scoring: Due to the possibility of scaling this workout tiers have been created to allow for placings to be determined. The order is as follows.
1. Rx Weight / Rope Climbs
2. Scaled Weight / Rope Climbs
3. Rx Weight / Rope Lowers
4. Scaled Weight / Rope Lowers
Time Cap: 8 Minutes

Rope lowers are defined as the athlete leaving their feet on the ground and with a rigid body raising themselves to a standing position and then lowering themselves to the floor with a rigid body. Each rep starts from the floor and ends back at the floor.

Mixed Pairs Event 2: 3 Rounds for Reps of Bench Press (BW/.75BW) and Ring Pull-ups.

Pairs will load a bar in a bench rack to the appropriate weight for whichever person to go first, the athlete performs one set of bench presses (replacing the bar in the rack or contact from your partner ends the set) and one set of pull-ups. Athletes have 15 minutes to perform a maximum of three sets of bench presses and pull-ups each.

Judging: Bench Press begins from an extended position over the chest, the athlete lowers the bar until it touches the chest and is then pressed back out to the extended position over the chest. Pull-ups start hanging from the rings with arms completely extended, and finish with the chin above the hands.

Scoring: Add all the reps in all three sets of bench presses and all three sets of pull-ups from both the male and the female athlete. Highest score wins. 15 Minute time cap.

Mixed Pairs Event 3: Hooverball Tournament: double elimination bracket.
Rules and Details explained Saturday night.

Sunday Day 2:

Masters and Opens Event 4: 8:00am

Masters and Opens Event 4: Medicine Ball (20/14) for height, 3 Attempts.

Athletes get three attempts to throw a medicine ball over their heads backwards (like a granny-shot reversed) over rope lines affixed at 11’, 14’ and 17’ high.

Judging: Only clean throws will count. All attempts count as attempts.

Scoring: Score based on height of throw, one of 4 results. >10’, 11’, 14’ or 17’.

Masters and Opens Event 5: “Ring Skillz” 2 Minute Drill. For points.

Athletes will begin standing, upon the “GO” signal athletes will grasp the rings and begin the Top Series: strict muscle ups, kipping muscle ups, ring dips, L-hold in dip support, once L-support can no longer be maintained the athlete without letting go of the rings will lower under the rings and begin the Bottom Series strict pull-ups, kipping pull-ups and finishing with an L-hang. Athletes have two minutes to earn as many points as possible in the Top Series and Bottom Series.

Judging: Strict muscle ups are those performed without a kipping motion prior to the pull up portion, the dipping portion of the muscle up may be kipped, the movement is completed when the arms are extended below the body, the movement begins with the arms extended above the shoulders with the elbows straight. Kipping muscle ups are those that use a kipping motion to aid the pulling portion of the muscle up. Ring dips begin with some portion of the upper arm touching the top of the ring and finish exactly like the muscle up. Strict pull-ups are exactly the same as Mixed Pair Event 2, except that any motion of the hips aiding the pull is forbidden. Kipping pull-ups range of motion is the same as before, but motion to aid the pull is allowed. L-hang and L-support count when the body is folded to 90 degrees at the hip with the knees locked out. If the athlete lets go of the rings, their event is over and their points are tallied. There is no regripping with the feet touching the ground.

Scoring: Top Score trumps the Bottom Score. Top Score consists of Strict Muscle Ups are worth 16 points, Kipping Muscle Ups are worth 8 points, Ring Dips are worth 4 points and every 10 seconds in L-Support are worth 2 seconds. Athletes cannot go out of order or back and forth. Strict, to kipping, to dips, to support. Bottom Score: Strict Pull-Ups are worth 16 points, Kipping Pull-Ups are worth 8 points, 10 seconds in L-hang is worth 4 points.

Mixed Pairs Event 4: 11:00am
Mixed Pairs Event 4: Sled Dog Races (550 pounds) and Partners 2 for 1 Medicine Ball (14lb) Pass Sit-Ups

Pairs will be lashed together and pull the sled 160 feet (with 3 turn arounds), upon completion the pair will move onto the next portion. 2 for 1 Medicine Ball pass sit-ups, partner 1 does a sit up and passes the ball to their partner, while the partner with the ball does a sit up, the other partner does a sit up also. The ball must be passed 100 times.

Judging: Athletes drag the sled using the apparatus supplied. Hands or ball must touch the floor above the athletes head at the start of the sit up. To finish the sit up the athlete either passes the ball or touches the floor between their feet.

Scoring: The event is for time. There is a 3 minute cap on the dragging portion of the event. No cap on the sit-up portion.

Masters and Opens Event 6: 11:00

Masters and Opens Event 6: AMRAP 7 minutes. 10 Sit-Ups, 1 Arm Touch Burpee, Crawl Under the Net, 10 Sit-ups, 1 Arm touch Burpee

Athletes have 7 minutes to do as many rounds as possible of 10 sit-ups, 1 Arm touch burpee run across the gym, under a cargo net.

Judging: Sit ups are as in Mixed Pair Event 4. 1 Arm touch burpee, athletes hit the deck, get their body to the “leaning rest” (the top of a push-up) take one hand and touch it to the opposite elbow, then stand up and continue the event.

Scoring: Completed rounds only. Rounds end when the athlete emerges from under the cargo net.

Mixed Pairs Event 5: 12:00 Noon

Mixed Pairs Event 5: 150 Partner Wall ball Shots 14lb Ball, then max Burpee High Fives in the remaining time, 10 Minutes total.

This event lasts 10 minutes, athletes will perform 150 partner wall ball shots (75 each) with a 14 pound medicine ball, then within the remaining time (4 minutes or less) complete as many Burpee High Fives as possible.

Judging: Wall Ball Shots begin at a full squat position (crease of the hip below the knee) and end with the ball touching the target at 10’. Dropped medicine balls negate 1 repetition. Burpee High Fives, start with the chest and thighs touching the ground and end having both athletes in the air (feet not touching the ground) with an audible clap of the pair giving each other a “High Five”. A whiff is a no rep.

Scoring: Max Burpee High Fives is the pairs score.