Spring Fling ’14

Spring_Fling_Announcement

This is the 1st Annual Spring Fling CrossFit Competition hosted by West Metro CrossFit!  Teams of 2 Men and 2 Women will compete for cash and glory!

The competition is divided into two divisions – 1 Rx Division and 1 Scaled division.  The Rx Division will compete on Saturday May 17th and the Scaled will compete on Sunday May 18th.  Each division will consist of 15 teams.

Prize Money:

Rx Division

1st Place – $800, 2nd Place – $400, 3rd Place – $250

Scaled Division

1st Place – $600, 2nd Place – $300, 3rd Place – $250

Cost: 

$225 – 1st 5 teams in each division  ***PRICE EXTENDED THROUGH FRIDAY 4/25 FOR ALL TEAMS***

$260 – Teams 6-15 in each division

Click here to register

Waiver and Release – print one for each team member and bring to event check-in with photo ID

Note: When registering, only provide the team captains information.  After registration, email sol@westmetrocrossfit.com with team name, roster, and T-Shirt sizes.  Rosters may be edited up until check-in but T-Shirt sizes are not guaranteed for late switches.  Once checked-in on the day of the event team rosters are final.

More details will be posted as the event approaches.  If you have any questions contact Soloman – sol@westmetrocrossfit.com

Schedule and Heat Times for Spring Fling

Rx Division Results

Rx-Results

 

Scaled Division Results

Scaled-Results

Spring Fling WOD’s

Rx Division

Event #1 – “The Gripper”

Time Cap: 12 minutes

For time:

120 KB Swings (55/35)

30 Handstand Push Ups

60 Deadlifts (225/155)

10 Muscle Ups

The men will work together and so will the women to complete 120 KB Swings each gender.  After all 240 KB Swings are complete the team will move onto the HSPU’s.  As a team 30 HSPU’s will need to be completed, it does not matter who does them or how many team members contribute as long as the reps are completed.  While one athlete is performing HSPU’s, two of the other athletes will be holding the Kettlebells in the bottom of the goblet squat position.  Team members may rotate through who is performing which tasks at any time.  However, for HSPU’s to count both athletes holding KBs must be in the bottom of the squat position.  Next, athletes will move onto the deadlift where each gender will perform 60 reps.  Finally, after all 120 deadlift reps are completed the team will move onto the Muscle Ups.  The same rules apply to the Muscle Ups as the Handstand Push Ups, except here two of the athletes will need to be holding the Deadlift bars locked out at the top of the Deadlift position for the Muscle Ups to count.  Scoring will the the total time it takes the team to complete the workout.

Movement Standards:

KB Swing – At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. Some portion of the ear must be visible in front of the arm.  At the bottom, the bell must pass behind the heels. There is no requirement for flexing the knees.

Handstand Push Up – The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed on the 25# Bumper Plates. At the bottom of each rep, the head touches the Abmat. At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping is allowed.

Deadlift – 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.

Muscle Up – In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.  To finish the elbows must be fully locked out while supporting yourself above the rings. Kipping, swings or rolls are acceptable.  If consecutive muscle-ups are performed, a change of direction below the rings is required.

Goblet Squat – The bottom of the squat position, hip crease below the knee, must be maintained.  The kettlebell must be supported by both hands at chest level and the elbows are not permitted to touch any portion of the body.

 

Event #2 – 1RM Clean & Jerk

Time Cap: 10 minutes

Teams have 10 minutes for each member to establish a 1RM Clean & Jerk.  Each team will be provided two barbells and two athletes may be lifting at a time.  Scoring will be the combined total weight of all four team members best lift.

Movement Standards:

Clean & Jerk – In this movement, the barbell goes from ground to overhead in two motions.  The first motion is from the ground to the shoulder.  A squat clean, power clean, or muscle clean are permitted.  Next, the barbell moves from the shoulder to overhead.  Any form of jerk or press are permitted. Three key positions are required. The barbell begins on the ground. The barbell stops at the shoulder.  The barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

 

Event #3 – “The Terrible Two’s”

Time Cap: 14 minutes

For time:

22 Calorie Row

22 Burpees

22 Box Jumps (30”/24”)

22 Wall Ball (20/14) (10 ft/9 ft)

2 Rope Climbs

22m Sled Pull (90# on sled)

Each athlete will complete this chipper for time.  Once the first athlete finishes the row the next athlete can begin.  Once that athlete finishes their row the next athlete can begin and so on.  Athletes must complete the chipper in order and all reps must be completed before moving on.  Athletes may not pass the team member in front of them and may not begin an exercise until the previous athlete is done with it.  Scoring will the the total time it takes the team to complete the workout.  However, individual athletes times will also be recorded for use in case of a tie for either the individual event or the overall competition.

Movement Standards:

Row – The first athlete may be seated in the rower at the start of the workout but may not touch the handle until the call of “Go.”  The next athlete can enter the rower as soon as the previous athlete is out of it, but may not touch the handle until the previous athlete is at the bottom portion of their first burpee.  The judge will reset the rower to zero at the beginning of each athletes row.

Burpee – The burpee begins in the standing position.  At the bottom position the athlete’s chest and hips must make contact with the ground.  At the top of the burpee athletes must jump and extend their hands overhead bringing their hips, knees, and shoulders into extension creating a straight, vertical line through the body.  For the jump, both feet must leave the ground.

Box Jump – Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully extended while in control on top of the box.  You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Wall Ball – In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

Rope Climb – Athletes must begin standing at the base of the rope in the designated box, a jump is not permitted.  Athletes may climb the rope in any manner desired and must touch the beam at the top of the rope to complete the rep.  If an athlete is unable to climb the rope they will stand at the base of the rope with their feet in the designated box.  The athlete will lower both of their shoulders to the floor using the rope.  Feet must remain in the box at all times.  Athletes may only bend at the knees, no bend of the hip is permitted.  The rep is complete when athlete returns to the standing position, again a bend at the hip is not permitted.  Athletes choosing this modification must complete three repetitions for every required rope climb – a total of six repetitions.

Sled Pull – Athletes will begin at the end of a 22m long rope attached to a sled.  Facing the rope and sled, athletes will pull the sled to them to the designated line.  Athletes must then stretch the rope out to the next 22m line for the following athlete to repeat the exercise.  The final athlete will pull the entire sled past the finish line.

 

Floater – Tire Flip

Time Cap: 3 minutes

Teams will have 3 minutes to flip a tire as many times as possible.  One to four athletes may flip the tire at a time.  Essentially there may be between 1-8 hands on the tire at any time.  For a rep to count the tire must be flipped over to the opposite side from which the rep began.  Score will be total number of completed reps in 3 minutes.

 

Scaled Division

Event #1 – “The Gripper”

Time Cap: 12 minutes

For time:

120 KB Swings (45/25)

50 Hand Release Push Ups

60 Deadlifts (185/125)

25 Pull Ups

The men will work together and so will the women to complete 120 KB Swings each gender.  After all 240 KB Swings are complete the team will move onto the HRPU’s.  As a team 50 HRPU’s will need to be completed, it does not matter who does them or how many team members contribute as long as the reps are completed.  While one athlete is performing HRPU’s, two of the other athletes will be holding the Kettlebells in the bottom of the goblet squat position.  Team members may rotate through who is performing which tasks at any time.  However, for HRPU’s to count both athletes holding KBs must be in the bottom of the squat position.  Next, athletes will move onto the deadlift where each gender will perform 60 reps.  Finally, after all 120 deadlift reps are completed the team will move onto the Pull Ups.  The same rules apply to the Pull Ups as the Hand Release Push Ups, except here two of the athletes will need to be holding the Deadlift bars locked out at the top of the Deadlift position for the Pull Ups to count.  Scoring will the the total time it takes the team to complete the workout.

Movement Standards:

KB Swing – At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. Some portion of the ear must be visible in front of the arm.  At the bottom, the bell must pass behind the heels. There is no requirement for flexing the knees.

Hand Release Push Up – A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Deadlift – 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.

Pull Up – This is a standard chin over bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly come over bar.

Goblet Squat – The bottom of the squat position, hip crease below the knee, must be maintained.  The kettlebell must be supported by both hands at chest level and the elbows are not permitted to touch any portion of the body.

 

Event #2 – 1RM Clean

Time Cap: 10 minutes

Teams have 10 minutes for each member to establish a 1RM Clean.  Each team will be provided two barbells and two athletes may be lifting at a time.  Scoring will be the combined total weight of all four team members best lift.

Movement Standards:

Clean – In this movement, the barbell moves from the ground to the shoulder.  A squat clean, power clean, or muscle clean are permitted.  Two key positions are required. The barbell begins on the ground. The barbell finishes at the shoulder with the hips and knees fully extended.  The bar must be in contact with the shoulders.

 

Event #3 – “The Terrible Two’s”

Time Cap: 14 minutes

For time:

22 Calorie Row

22 Burpees

22 Box Jumps (24”/20”)

22 Wall Ball (20/14) (10 ft/9 ft)

2 Rope Climbs

22m Sled Pull (80# on sled)

Each athlete will complete this chipper for time.  Once the first athlete finishes the row the next athlete can begin.  Once that athlete finishes their row the next athlete can begin and so on.  Athletes must complete the chipper in order and all reps must be completed before moving on.  Athletes may not pass the team member in front of them and may not begin an exercise until the previous athlete is done with it.  Scoring will the the total time it takes the team to complete the workout.  However, individual athletes times will also be recorded for use in case of a tie for either the individual event or the overall competition.

Movement Standards:

Row – The first athlete may be seated in the rower at the start of the workout but may not touch the handle until the call of “Go.”  The next athlete can enter the rower as soon as the previous athlete is out of it, but may not touch the handle until the previous athlete is at the bottom portion of their first burpee.  The judge will reset the rower to zero at the beginning of each athletes row.

Burpee – The burpee begins in the standing position.  At the bottom position the athlete’s chest and hips must make contact with the ground.  At the top of the burpee athletes must jump and extend their hands overhead bringing their hips, knees, and shoulders into extension creating a straight, vertical line through the body.  For the jump, both feet must leave the ground.

Box Jump – Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully extended while in control on top of the box.  You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Wall Ball – In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

Rope Climb – Athletes must begin standing at the base of the rope in the designated box, a jump is not permitted.  Athletes may climb the rope in any manner desired and must touch the beam at the top of the rope to complete the rep.  If an athlete is unable to climb the rope they will stand at the base of the rope with their feet in the designated box.  The athlete will lower both of their shoulders to the floor using the rope.  Feet must remain in the box at all times.  Athletes may only bend at the knees, no bend of the hip is permitted.  The rep is complete when athlete returns to the standing position, again a bend at the hip is not permitted.  Athletes choosing this modification must complete three repetitions for every required rope climb – a total of six repetitions.

Sled Pull – Athletes will begin at the end of a 22m long rope attached to a sled.  Facing the rope and sled, athletes will pull the sled to them to the designated line.  Athletes must then stretch the rope out to the next 22m line for the following athlete to repeat the exercise.  The final athlete will pull the entire sled past the finish line.

Floater – Tire Flip

Time Cap: 3 minutes

Teams will have 3 minutes to flip a tire as many times as possible.  One to four athletes may flip the tire at a time.  Essentially there may be between 1-8 hands on the tire at any time.  For a rep to count the tire must be flipped over to the opposite side from which the rep began.  Score will be total number of completed reps in 3 minutes.

 

Scoring

Teams will earn 1 point for 1st place in an event, 2 points for 2nd place, 3 for 3rd and so on.  At the end of all events the team with the lowest number of total points wins.  The final event will be used as a tie breaker if needed and the team with the fastest athlete will get the advantage.

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*NOT ALL OF YOUR TEAM MEMBERS WILL BE REQUIRED TO BE ABLE TO DO ALL MOVEMENTS.  THERE WILL BE THE OPPORTUNITY TO SPREAD-LOAD WORK.