Spring-Fling-announcement-small-1024x579

Spring Fling announcement small

 

This is the 2nd Annual Spring Fling CrossFit Competition hosted by West Metro CrossFit and we’re so excited to have it again!  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 16th and the Scaled will compete on Sunday May 17th.  Each division will consist of 21 teams.

Prize Money:

Rx Division

1st Place – $1,000, 2nd Place – $500, 3rd Place – $250

Scaled Division

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

Cost: 

$240 – 1st 5 teams in each division

$275 – Teams 6-21 in each division

Rx Division register here

Scaled Division register here

Max weights

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 15

Rx-Results

Scaled-Results

Spring Fling WOD’s

Rx Division

WOD #1 – “Push it Real Good”

Time Cap: 10 minutes

For time:

100 Thrusters (95/65)

As a team, athletes will work to complete 100 Thrusters rotating genders.  Teams will have one bar and are responsible for changing weights as necessary.  Clips must be used.  The bar and rack will be advanced after every 25 reps.  Each time an athlete racks the bar they will run a lap (180m).   The bar must be racked between athletes.  If an athlete drops the bar the bar must be racked and a lap run.  The bar must be racked upon the completion of reps 25, 50, 75, and 100 and a lap must be run.  After the final rep is completed, a lap will be run while the other team members move the bar and rack past the finish line.  Time stops when all four team members have one hand on the bar past the finish line.

Movement Standards

Thruster – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.  The hip crease must pass below the knees and the elbows cannot come into contact with the knees.  At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

 

 

WOD #2 – 2RM Overhead Squat

Time Cap: 12 minutes

Teams have 12 minutes for each member to establish a 2RM Overhead Squat pulled from the floor.  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 member’s best lift.

Bonus:

While not attempting a lift, one team member at a time may perform Tri-Rope Double Unders.  Each successful Double Under will contribute 1/5 of a pound to the teams overall total.

Movement Standards

Overhead Squat – The hip crease must be below the top of the knee at the bottom.  A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.  The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.  Control must be demonstrated at the top of the lift.

Double Under – This is the standard Double Under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

 

WOD #3 – “Foursquare”

8 min AMRAP of:

  • 15 Burpees
  • Alternating Pistols
  • Alternating One-arm KB Snatch (55/35)
  • Bar Muscle Ups

One team member will begin at each station.  Once the athlete performing Burpees has completed 15 reps athletes will rotate stations.  Each rep performed at all four stations is worth 1 point.

Movement Standards

Burpee – The chest and thighs touch the ground at the bottom of the movement.  At the top of the movement the hips and knees must come to full extension with the upper arm extending behind the ear.  Some portion of the ear must be visible in front of the arm.  The feet must leave the ground.

Pistol (One-legged Squat) – Athletes must alternate legs for each repetition. If at any point they do not complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The Pistol begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip crease must pass below the top of the knee at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the Pistol.

One-arm KB Snatch – Athletes must alternate arms each repetition. If at any point they do not complete a repetition with an arm, they cannot proceed to the next repetition until they have completed a repetition with that arm.  One complete repetition starts on the ground, is snatched to full lockout overhead, and then brought back to the ground under control.  The kettlebell must be moved from the ground to full lockout overhead in one continuous motion without stopping at the shoulders. Deadlift to hang snatch or deadlift to swing, clean and jerk, or any other combination of movements is not permitted. The kettlebell must continue to move upward once it leaves the ground. Pressing out at the top is permitted, as long as the kettlebell never descends within the repetition. The other hand may not be used to assist the lift.  The top position is fully locked out overhead with the working arm, plus full extension of the hips and knees with the weight clearly under control. The feet must be brought back together if the lifter “wanders” or uses a split style.  A press out is acceptable. Also acceptable are split, power, squat or muscle snatches, as long as the requirements for the finish position, mentioned above, are met.  Once the top position is successfully established, the kettlebell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. Dropped repetitions do not count. Losing control of the kettlebell at any point invalidates the repetition.

Bar Muscle Up – In the muscle-up, you must begin with, or pass through, a hang below the pull up bar with arms fully extended and the feet off the ground.  Some portion of a Dip must be performed.  To finish, the elbows must be fully locked out while supporting yourself above the pull up bar. Kipping is acceptable, Kip Ups are not.  No portion of the foot may go higher than the bar at any point throughout the movement.  If consecutive muscle-ups are performed, a change of direction below the pull up bar is required.  If Muscle Ups cannot be performed, athletes may opt to do Chest to Bar Pull Ups at a rate of 4 C2B:1 MU.  All four Pull Ups must be complete to count as a rep, no partial reps will be counted.  If an athlete switches to C2B Pull Ups they may not switch back to Muscle Ups until they cycle back to that station.

Chest to Bar Pull Up – This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

 

Floater – Handstand Walk

Time Cap: 5 min

Each athlete will receive two attempts to walk as far as possible in the handstand position.  The athlete must start with their hands behind the start line and must stay within the lane as they travel forward. Both hands must cross the 2-ft. increment line to earn that score.  For the second attempt, the athlete’s hands will begin where they left off from the previous attempt.  The lane will be 40 feet long.  If the athlete covers the entire 40 foot span they must drop.  If the athlete covered the entire 40 foot span in their first attempt, they will then turn around and complete their second attempt going back towards the start line.  Each athlete will also get one, and only one, fault where if they place their hands too far to start they will be no repped but will be able to repeat the attempt.  A second fault will result in a missed attempt.  This event will be timed and the time will only be used to break a tie on this event with the faster team reaching that distance being the winner.

 

Scaled Division

WOD #1 – “Push it Real Good”

Time Cap: 10 minutes

For time:

100 Thrusters (75/45)

As a team, athletes will work to complete 100 Thrusters rotating genders.  Teams will have one bar and are responsible for changing weights as necessary.  Clips must be used.  The bar and rack will be advanced after every 25 reps.  Each time an athlete racks the bar they will run a lap (180m).   The bar must be racked between athletes.  If an athlete drops the bar the bar must be racked and a lap run.  The bar must be racked upon the completion of reps 25, 50, 75, and 100 and a lap must be run.  After the final rep is completed, a lap will be run while the other team members move the bar and rack past the finish line.  Time stops when all four team members have one hand on the bar past the finish line.

Movement Standards

Thruster – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.  The hip crease must pass below the knees and the elbows cannot come into contact with the knees.  At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

 

 

WOD #2 – 2RM Front Squat

Time Cap: 12 minutes

Teams have 12 minutes for each member to establish a 2RM Front Squat pulled from the floor.  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 member’s best lift.

Bonus:

While not attempting a lift, one team member at a time may perform Tri-Rope Single Unders.  Each successful Single Under will contribute 1/10 of a pound to the teams overall total.

Movement Standards

Front Squat – The hip crease must be below the top of the knee at the bottom.  A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.  The athlete must come to full lockout with the hips and knees fully extended, and the bar rested on the shoulders.  Control must be demonstrated at the top of the lift.

Single Under – This is the standard Single Under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

 

WOD #3 – “Foursquare”

8 min AMRAP of:

  • 15 Burpees
  • Air Squats
  • KB Swings (55/35)
  • Pull Ups

One team member will begin at each station.  Once the athlete performing Burpees has completed 15 reps athletes will rotate stations.  Each rep performed at all four stations is worth 1 point.

Movement Standards

Burpee – The chest and thighs touch the ground at the bottom of the movement.  At the top of the movement the hips and knees must come to full extension with the upper arm extending behind the ear.  Some portion of the ear must be visible in front of the arm.  The feet must leave the ground.

Air Squat – The hip crease must be below the top of the knee at the bottom.  The movement finishes with the athlete standing to full hip and knee extension.

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, knees, and arms fully extended.  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.

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.

 

Floater – Dumbbell Bear Crawl Relay (35’s/25’s)

Each athlete will perform an 80 foot Dumbbell Bear Crawl.  Athletes will bear crawl with one dumbbell in each hand past the 40 foot mark, both dumbbells must pass the line, and then turn around and bear crawl back to the start line with one dumbbell in each hand.  An athlete’s run is complete when both dumbbells are past the start line.  The next athlete cannot begin until the previous athlete has crossed the start line and gives them a high five.  The relay is complete when the final athlete’s dumbbells are completely past the finish line.  Dumbbells must be picked up, not dragged.  Knees may not touch the ground while crawling.

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 time from WOD #1 will be used as a tiebreaker if needed.  If still tied, the total number of Double Unders or singles performed in WOD 2 will be the tie breaker.

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