FRANTASY LAND

Final Event: FRANTASY LAND!!!!
21-15-9 Thrusters and Pull-Ups (95/65)
15-12-9 Thrusters and Chest-to Bar Pull-Ups (115/75)
12-9-6 Thrusters and Bar Muscle Ups (135/95)
Time Cap: 18 Min

Event Description:
As a team you will move through Frantasy Land.  All members of the team must participate in a section of the three complexes.  Teams arrange the order however they please, but once an athlete starts a round they must complete that round in its entirety. (Example: Athlete A will perform the 21’s, athlete B will perform the 15’s and athlete C will perform the 9’s of the first Fran complex. Athlete B may then complete the 15’s, athlete C completes the 12’s, and athlete A then completes the 9’s of the second Fran complex. Athlete C completes the 12’s, athlete A completes the 9’s, and athlete B then completes the 6’s of the final Fran complex.)

*For the final complex of thrusters and bar muscle ups, the team can opt out of the bar muscle ups if an athlete is unable to perform the movement or if the athlete gets stuck.  These uncompleted reps will be left on the table though, and the team can not place higher than any other team that completes more muscle ups. (Ex: Team 1 decides to opt out of their final 6 muscle ups and finishes the wod in 15:37, Team 2 completes the entire wod in 17:28, and Team 3 completes all but 1 muscle up in 18:00.  The rankings for the teams would follow as Team 2, Team 3, and finally Team 1.  Team 2 completed the workout in its entirety the fastest, while Team 3 completed more total reps than Team 1.

 

WOD 4 “Not My Threesome”

Event 4: Not My Threesome –
*Grace-2:30 Time Cap
30 Clean and Jerks (135/95)
*Annie-4:30 Time Cap
50/40/30/20/10 DU’s and Sit Ups
*Diane-3:00 Time Cap
21-15-9 Deadlift (225/155) and HSPU
10 minute total (one minute between each workout)
Event Description:
One athlete from the team will have 2:30 min to complete as much of Grace as possible, the next athlete will have 4:30 min to complete as much of Annie as possible, and the final athlete will have 3:00 min to complete as much of Diane as possible. 1 sec will be added to the team’s final time for every rep they do not complete from each of the workouts.

WOD 3 “Tag You’re It”

Event 3: Tag You’re It
9 Rounds with a 12 min Time Cap
18 ft. HS Walk (each athlete)
12 Wallball  (each athlete)
6 HSPU  (each athlete)
Event Description:
All three athletes will start behind the starting line. At sound of starting timer, athlete A will run to the beginning of the handstand walk zone (18ft) and attempt to hand stand walk across the zone. If the athlete falls during the handstand walk the judge will mark where the athlete’s hands were placed and the athlete will continue from the designated spot. Once athlete A finishes the handstand walk they will run back and tag athlete B to begin their handstand walk.  Once all three athletes have completed the walk, athlete A will advance to the wall and perform 12 wall balls with a 20# med ball.  Athlete A will tag athlete B, then athlete C.  Athlete A will then attempt 6 HSPU before running back to the starting line for athlete B to begin their HSPU and then athlete C.  This repeats for a total of 9 rounds.

WOD 2

Event 2: Row Row Row Your Snatch
12 Min Team Row for Cal
6 Min to establish 1 RM Snatch as team
Event Description:
Each team will have 12 minutes to row for max cals.  Each team member must row a portion of the time, but there is no requirement for how much each athlete must row.  For every calorie over 220 cals that the team rows ½# will be added to the team’s cumulative max snatch. For every calorie under 220 cals that the team rows ½# will be subtracted from the teams cumulative max snatch.

Final Competition Details

Last big update before the competition!
1. Registration 7:30-8:30am
2. WOD 1 begins at 9am
3. Teams will choose a heat at random when they register so be prepared to be in the first heat!
4. WOD 2 (Row/Snatch) Each heat will have 5 minutes to warm up with a bar/weights prior to the start of that heat. 
5. Athletes and spectators can park only in the designated area on the photo. Please alert your friends/family where to park when they arrive.
6. Below are approximate WOD times (please note the competition may run ahead of schedule as we have allotted extra time throughout the day. A detailed schedule will be posted on Saturday.
WOD 1: 9-10:30 am
WOD 2: 10:45-12:30 pm
WOD 3: 1:00-2:00 pm
WOD 4: 2:30-3:30 pm
FINAL: 3:45-4:00 pm

SSCF Parking Map

WOD Standards for TEAM WORK Competition

STAY STRONG CrossFit TEAM WORK
Please be mindful of time caps on the events. These are meant to challenge the team strategy and push each athlete to the max while they are working.

Event 1: Don’t Be a Burden
Event Description:
200m run with worm. 1 athlete disconnects from the worm at station 1.  The other 2 team members complete another 200m run.  Another athlete disconnects from the worm at station 2. The final athlete continues the run to station 3 where they leave the final piece of the worm.  The final athlete then completes the run back to the starting line, picking up his fellow teammates at station 2 and 1.  Time stops when all three athletes cross the finish line.

Shuttle Run: The teams can carry the worm however they want during the shuttle run, but all team members must be carrying part of the worm to advance to each station(one athlete cannot carry two pieces of the worm and athlete’s can not drag the worm etc..). The team members can not begin to disconnect the worm until they cross the finish line at each designated station. If they disconnect the worm early, throw the worm across the line before they cross the line as a team or drag the worm the team will have a 15 sec penalty added to their final time for each infraction.

Event 2: Row Row Row Your Snatch
12 Min Team Row for Cal
6 Min to establish 1 RM Snatch as team
Event Description:
Each team will have 12 minutes to row for max cals.  Each team member must row a portion of the time, but there is no requirement for how much each athlete must row.  For every calorie over 220 cals that the team rows ½# will be added to the team’s cumulative max snatch. For every calorie under 220 cals that the team rows ½# will be subtracted from the teams cumulative max snatch.

As soon as the 12 minute row is complete, the teams will then have 6 minutes to establish a cumulative max snatch.  The team can start at any weight they want and can add weight however they want as well, they can not take any weight off the bar once it is loaded. The athlete must be in the process of completing their final snatch before the timer goes off for the rep to be successful.

Movement Standards:
Row- The rowing handle will start in the rack and can not be touched until the starting timer goes off. The first athlete can start seated with their feet in the rower.  Only the athlete rowing is allowed to touch the rowers handle.  When team members decide to switch, they must place the rowing handle back in the rack before they can switch athletes. Only the athlete on the rower can then remove the rowing handle from the rack.  If team members who are not on the rower touch the rowing handle during the 12 minutes, there will be a -5 cal penalty added on to their final total calories for each infraction.

Snatch-The bar (45#) will start unloaded and no weight can be added until the 6 minutes for the max snatch begins.  The team can load the bar with any weight they please, but once the weight is put on teams can not decrease the weight. Athletes do not have complete the lift to add additional weight for the next attempt (ex: attempt 95# snatch and fail, athlete can then attempt 100#’s if they wish but the weight on the bar can not drop back down below 100#). Athletes may perform whatever variation of the snatch they wish (power snatch, squat snatch, split snatch) as long as the bar travels from the ground to overhead in one controlled movement. The athlete must finish the movement with their feet below their hips, hips and knees in full extension and show control with the weight in the overhead position for the rep to be counted as a successful lift. No part of the athlete besides their feet is allowed to touch the ground while completing the snatch (knee can not touch ground) otherwise it is counted as a no rep.

Event 3: Tag You’re It
9 Rounds (3 Rounds ea. Member) with a 12 min Time Cap
18 ft. HS Walk
12 Wallball
6 HSPU
Event Description:
All three athletes will start behind the starting line. At sound of starting timer, athlete A will run to the beginning of the handstand walk zone (18ft) and attempt to hand stand walk across the zone.  If the athlete falls during the handstand  walk the judge will mark where the athlete’s hands were placed and the athlete will continue from the designated spot. Once athlete A finishes the handstand walk they will advance to the wall and perform 12 wall balls with a 20# med ball. *Athlete A will then attempt 6 HSPU before running back to the starting line for athlete B to begin the next round. Once athlete B completes their round, they will return to the line for athlete C to begin etc…until all 9 rounds are complete.

Standards:
-HS Walk: The athlete must start the HS walk with their hands behind the designated line.  They do not need reach full extension in the handstand to begin walking their hands. Once any part of the atheltes body besides their hands touches the ground they are no longer allowed to advance their hands and the judge will mark the spot for them to restart their HS walk.  Both hands must cross the finish line for the HS walk to be completed.

-Wall Ball: A 20# medball will be used for both men and women. Women must toss the ball COMPLETELY over the gray line and men must toss the ball COMPLETELY over the black line. The athlete may begin by picking the ball up however they want, but they must perform a full squat (hips break parallel) before they toss the ball at the target.  The ball must hit the wall COMPLETELY over the required line for it to be a successful rep.

-HSPU: The movement will begin in the handstand position with the elbows and shoulders in full extension and both of the athlete’s heels against the wall.  The athlete’s head must come in contact with the mat at the bottom position before returning to full extension in the handstand. The athlete’s hands must be completely inside the designated area throughout the movement.

Event 4: Not My Threesome
*Grace-2:30 Time Cap
30 Clean and Jerks (135/95)
*Annie-4:30 Time Cap
50/40/30/20/10 DU’s and Sit Ups
*Diane-3:00 Time Cap
21-15-9 Deadlift (225/135) and HSPU
10 minute total
Event Description:
One athlete from the team will have 2:30 min to complete as much of Grace as possible, the next athlete will have 4:30 min to complete as much of Annie as possible, and the final athlete will have 3:00 min to complete as much of Diane as possible.  1 sec will be added to the team’s final time for every rep they do not complete from each of the workouts.

Movement Standards:
*Grace (30 Clean & Jerk):
Men will use a 45# bar loaded to 135, while women will use a 35#bar loaded to 95#.  The athletes will clean the bar from the ground and receive the bar in the front rack position.  The athlete must move through full hip and knee extension while transitioning to the Jerk. The athlete may complete a push jerk, split jerk, push press, or press from the front rack position. The athlete must bring both feet underneath the hips with the hip, knees and shoulders in full extension before lowering the bar from the overhead position.

*Annie (50/40/30/20/10 of DU’s and Situps):
-Du’s: The jump rope must COMPLETE 2 full rotations around the body in a single jump to count.  The athlete may begin with a few singles before starting their DU’s, but the singles will not count towards their DU reps.

-Situps: The movement will start with the athlete lying on their back with both shoulders in contact with the floor. The athlete will then flex their hips and torso allowing their shoulders to break 90° or become perpendicular to the ground. The athlete will then return to the starting position.  The athlete’s feet must remain in full contact with the ground throughout the movement.

*Diane (21-15-9 Deadlift and HSPU)
Deadlift: Men will use a 45# bar loaded to 225#, while women will use a 35# bar loaded to 155#. The athlete must move the bar with control from the ground to the finish position demonstrating full hip and knee extension with the shoulders behind the bar.  The athlete will then return the bar back to the ground without bouncing the weight into their next rep. The athlete is not allowed to perform a “hitch” to assist in reaching the completed finish position.

HSPU: The movement will begin in the handstand position with the elbows and shoulders in full extension and both of the athlete’s heels against the wall.  The athlete’s head must come in contact with the mat at the bottom position before returning to full extension in the handstand. The athlete’s hands must be completely inside the designated area throughout the movement.

 

 

Thanksgiving Week WODs

Thursday 11/27 – 8:30-10am  Class “Sweating before the Stuffing” Happy Thanksgiving!!
Friday 11/28 – Noon class only
The rest of the week will run as scheduled.

Safe travels to all those visiting family and friends!  Get a Turkey Day workout in before the tryptophan sleepiness takes over!
crossfit turkey

 

One Week Left for Registration

Only one more week until registration closes!  All athletes from each team must sign up before registration closes.  Please make sure you indicate your t-shirt size since the order must be placed ahead of time.  Full WOD standards will be released once registration is closed.

The competition will host a few local vendors including Gearbox Rx, massages, athletic taping, fascial stretch therapy and other items for sale.  Outside the box there will be a large heated tent for extra athlete space.

Prizes for the top teams include coupons, gift cards and items from some of the following retailers: Caffeine and Kilos, JeckyllHYDE, Mammoth Bars, Rx Smart Gear,  Winnie’s RipFix kits and more.