Includes t-shirt and athlete bag
This is a competition, and we have designed the workouts to be accessible to almost all CrossFitters. Do as well as you can at the prescribed loads and reps.
Neoprene knee sleeves are allowed, but not wraps. Wrist wraps are allowed, but not straps. You will be able to use wrist wraps or athletic tape on your wrists, but not both. Gloves and/or leather hand grips are not allowed. You may only use athletic tape, no other adhesive is allowed. The Athlete may use a weight belt that is 10 cm (4") or less in width.
Athletes will NOT be allowed to scale any of the workouts. Athletes must be able to perform standard CrossFit movements without modifications.
2 Hand Release Burpees over Barbell 2 Clean & Jerk 115/75lbs (Pro 155/105lbs) 4 Hand Release Burpees over Barbell 4 Clean & Jerk 6.... Continues to go up by 2 reps until the 7 minutes is complete. Score is total reps..
Both hands release completely from floor burpees, no hip requirement when jumping over the bar, but you must be parallel to the bar when you release your hands and you must jump off both feet together and land together. Hand release burpee + jump over barbell = 1 rep.
Barbell must travel from the ground to the shoulder, and in a separate movement from the shoulder to the overhead locked out position. Movement is complete when the barbell, shoulder hips, and knees are inline and under control. And the feet must be under the shoulders. Any variation of the clean will be allowed. Press, push press, push jerk, or split jerk will be allowed.
100’ Forward Sled Drag 80/55lbs (Pro 100/70lbs) 100’ Backwards Sled Drag 80/55lbs (Pro 100/70lbs) 15 Deadlifts 225/155lbs, (Pro 275/185lbs) 20 Ball Slams 30/20lbs, (Pro 40/30lbs)
Straps must be looped over the shoulders during forward moving sled drag. Athlete will touch curb with one foot then turn around. Backwards moving sled drag athlete must remain facing backwards, while holding onto loops with only their hands. Can not wrap loops around body. Will end when feet cross sidewalk/yellow poles.
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
The athlete will pick the slam ball off the ground and raise it up to a full extension overhead position. The ball must be directly over the head with the knees and hips at extension. The athlete will slam the ball down onto the ground hard enough that the ball bounces off the ground. In order for the rep to count, the athlete must catch the ball before it hits the ground again. You cannot simply raise the ball over your head and then let it drop to the ground. It must be slammed and you must catch it on the rebound.
60 Double Unders 20 Thrusters 95/65lbs (Pro 135/95lbs) 15 Box Jumps 24/20” (Pro 24/20”) 10 Snatch 95/65lbs (Pro 135/95lbs)
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.
The barbell (or plate) starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell (or plate) racked on the shoulders (or at least below the chin). Then, in a single movement the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Going up on the toes is permitted as long as the feet remain stationary.
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step down, as long as both feet start on the ground and both feet end on the box in control. Step ups are not allowed, both feet must leave the ground together.
The barbell begins on the ground. Athlete will move barbell from ground to overhead in a continuous motion. The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. Barbell overhead position: The barbell must come to full lockout overhead with hips, knees, and arms fully extended, and the bar directly over the middle of the body. Can be a Snatch and/or Power Snatch. Must wait for judge to signal or say “down” for lift to count.
If at any point you (or your equipment) enter another athletes lane, you will be disqualified from that event and receive no score.
You may dive into pool. Swim any style you wish. (breast, back, fly, or free) If you rest on a lane line at any point, that portion of the swim will not be counted.
4a) 3:30 mins to est Max Reps: Pull ups - (Pro: Bar Muscle Ups) *Every time you drop from the bar, you must do 5 burpees before another attempt on the bar can be made. -30 sec transition to pool- 4b.) 6 mins to est a max distance swim .
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.
This is a standard bar muscle up. The arms must be fully extended at the bottom and ends with a full press out on top of the bar (arms straight). Kipping is permitted.
Enter pool however you wish (jump, dive, etc) At each turn, athlete must touch pool side with hands or feet. If you don’t touch and judges call it out, you must go back and touch before continuing on. If athlete doesn’t hear judge and continues to swim that swim will be considered a no rep. Nose plugs, swim cap, ear plugs and goggles are all acceptable. No flotation devices, no fins for hands or feet are allowed. If you must rest, do NOT rest on lane lines, only at side of pool.
50 Knees to Elbows (Pro: Toes to Bar) 50m Swim 50 Plate Ground to Overhead 45/25lbs (Pro: Thrusters 45/25lbs) 50m Swim 50 Forward Alternating Lunge 45/25lbs (Pro: Forward Alternating OH Lunge 45/25lbs) 50m Swim 50 Squats 45/25lbs (Pro: Front Squats 45/25lbs) 50m Swim
Every 25 meters is worth 5 points. Same standards from WOD #4.
The athlete must go from a full hang to having the knees touch between their armpit and elbow. Both knees must be in contact with arms at the same time. The arms and hips must be fully extended at the bottom and feet must be brought back behind the bar and behind the body.
The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and feet must be brought back behind the bar and behind the body.
Athlete starts with plate on the ground. Movement ends with full extension and arms locked out with plate overhead. Plate must touch ground before bringing plate back to overhead. No dropping/bailing plate from overhead or it will be a no rep. Plate must be settled and in the designated spot before entering pool. (Pro will being doing plate thrusters, see previous thruster standards)
Must alternate legs, knee must touch the floor (or kickboard) Each time your knee touches the floor, it is 1 rep. **Open division, you may hold the plate however you wish. Pro division must hold plate locked out overhead.
This is a standard squat, where hip crease must go below knee cap and full extension of hips and knees on the top with open shoulders. *Athletes in Open division can hold the plate however they wish, Pro Division must hold the plate in front position, which can’t touch thighs at any point during the squat.
Registration- Athlete registration will be Friday, January 24th from 5-7 pm, or Saturday morning from 6:30 - 8:30am. Please try and register Friday evening to avoid delays the day of the event. This will also give you one more chance to ask any questions you may have. Spectators- Are welcome and free! Weather- The event will go cold, snow, ice or shine, so pack accordingly. Prizes- Yup! Prizes for the top male and female finishers. Vendors Saturday: All vendors can set up as early as 7am. Must be completely set up by 8am. You will be responsible for your entire set up (minus the outdoor portable heater which will be provided by CFE). Please stay for the entire event, should end on Saturday approximately at 5pm. Sunday: Set up inside (no tents, just table and chairs). There is room for about 6 vendors indoors. Again you are responsible for your own set up (table and chairs).
Athlete Areas at CrossFit Eminence- We are expecting approximately 500 people to be at our facility for the Winter WODfest. Please keep your gym to a 10x10 foot area if possible. Tent city will be designated prior to the event starting. Tent city will be outdoors. Pick up reserved outdoor heaters Saturday mornings. See Lindsey to get your heater. Heats- Check in 15 minutes prior to every heat! We will call out for the athlete one time, if you don’t show up in time for the heat, you will not get a score for that event. Equipment- You need to bring your own jump rope and any mobility gear you may need. We will have some equipment for warming up. Parking- Please park in Welby Montessori School Parking lot, just to the east of us. Once that is full, any where you find room. Keep an eye out for caution marked areas. Most of back parking lot will be blocked off for the event.
VMAC Pool Event- The facility will open at 7am, 1st heat will be at 8am. Only competitors, judges, and MVF Photography are allowed on pool deck. Spectators, coaches, family, and friends must stay in bleacher area. No exceptions! No food or drink allowed on pool deck!! We will have the middle ten lanes for competition, with 6 additional warm up lanes. Please stay out of diving end. Vendors will be out in the lobby near concessions, so ensure you check them out! Food - They will have concessions open during the event. We requested paleo options, but its up to the VMAC what they will serve. Typical sporting event food. Gym Tents- No tents allowed inside building. We have a limited bleacher area. Athletes keep gear and bags in locker room so it doesn’t take up spectating area. Clean Up- Please clean up ALL trash, water bottles, etc. Leave it as we were given it...clean and organized. Ensure to not trash locker rooms. Be respectful of the VMAC pool since they are allowing us to use their facility.
Deadlift 275/175 lbs Back squat 225 / 155 lbs Front squat 165/ 110 lbs Power clean 165 / 110 lbs Squat clean 165 / 110 lbs Jerk 135/ 95 lbs Overhead squats 115/ 75 lbsBench press 165/110 lbs
Power snatch 115/ 75 lbs Squat snatch 115/ 75 lbs Thruster 115/ 75 lbs SDHP 115/ 75 lbs Ball Slams 40 / 30 lbs KB snatch 24 / 16 kg KB swing 24 / 16 kgBox Jumps- Yes
Pullups- Chin Over Wall Ball 20/14 lbs Burpees- Yes Ring Dips- Yes Odd Objects- Yes Double Unders- Yes Rowing- Yes
Running- Yes Tires- Yes Muscle-ups- No HSPU- Yes Rope Climbs- Yes Sled/Prowler- Yes
Deadlift 315/205 lbs Back squat 275 / 175 lbs Front squat 185/ 125 lbs Power clean 185 / 125 lbs Squat clean 185 / 125 lbs Jerk 185/ 125 lbs Overhead squats 135/ 95 lbsBench press 225/140 lbs
Power snatch 165/ 105 lbs Squat snatch 165/ 105 lbs Thruster 165/ 105 lbs SDHP 135/ 95 lbs Ball Slams 40 / 30 lbs KB snatch 32 / 24 kg KB swing 32 / 24 kgBox Jumps- Yes
Pullups- Chest to bar Wall Ball 30 / 20 lbs Burpees- Yes Ring Dips- Yes Odd Objects- Yes Double Unders- Yes Rowing- Yes
Running- Yes Tires- Yes Muscle-ups- Ring and bar HSPU- All types Rope Climbs- Yes Sled/Prowler- Yes