SF16 Announcement

This is the 3rd 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 21st and the Scaled will compete on Sunday May 22nd.  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: 

$260 – 1st 5 teams in each division

$300 – Teams 6-21 in each division

Rx Division Register Here

Scaled Division Register Here

***FOR THE FIRST 5 TEAMS IN EACH DIVISION THE EARLY BIRD DISCOUNT WILL BE APPLIED AFTER YOU COMPLETE YOUR REGISTRATION BUT BEFORE YOUR CARD IS CHARGED*** 

Note: When registering, only provide the team captains information.  After registration, emailsol@westmetrocrossfit.com with team name, roster, and T-Shirt sizes (shirts have been ordered).  We will have T-shirts for the guys and tank tops for the ladies.  If a lady wants a t-shirt just indicate that in your email.  Rosters may be edited up until check-in but T-Shirt sizes are not guaranteed for late switches.   No refunds, after purchase registrations may be transferred if needed.  Once checked-in on the day of the event team rosters are final.

Max weights

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

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

Schedule and Heat Times for Spring Fling 16

Rx Results

CLICK TO ENLARGE RESULTS

SF16 Rx Results

CLICK TO ENLARGE RESULTS

SF16 Scaled Results

Spring Fling WODs

Rx Division

WOD #1 – “The Gripper 2.0”

Time Cap: 20 minutes

For time:

400m Plate Pinch Relay (35’s/25’s)

100 Deadlift (225/155)

80 Box Jump (30”/24”)

60 Snatch (115/75)

40 Toes to Bar

20 Bar Muscle Up

400m Plate Pinch Relay (35’s/25’s)

 

Workout Description:

Each team member will do a 100m Plate Pinch and then high five the next team member before they may begin.  Once all 4 team members have completed their 100m Plate Pinch they will move on to the Deadlifts.  Each movement of the chipper must be completed in its entirety before moving on to the next movement.  Only 1 athlete may work at a time and a high five must occur every transition between athletes.  Additionally, at least 1 rep of each movement must be performed by each gender.  After the 20 Bar Muscle Ups, teams will finish the workout in the same manner that it began with another 400m Plate Pinch relay.

Movement Standards:

Plate Pinch – Athletes will hold one bumper plate of the appropriate weight in each hand.  The weights will be held in a pinch grip between the thumb and fingers at the top of the weights.  The weights may not be advanced forward unless in the pinch grip.

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.

 

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.

 

Snatch – For the Snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.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. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

 

Toes to Bar – In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.

 

Bar Muscle Up – For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

WOD #2 – “Front Squat/Overhead Squat/Shoulder-to-Overhead”

Time Cap: 12 min + 2 min

Teams have 12 min to establish a heavy single rep in each of the following: Front Squat, Overhead Squat, and Shoulder-to-Overhead taken from the rack.  Each team will be provided two barbells and two athletes may be lifting at a time.  For scoring, only 1 athlete’s final weight may contribute to each lift, and the combined weights of the 3 lifts will be the team’s score.  For example, if athlete one’s Front Squat weight is to be used in the total then neither their OHS or STOH weight can be used.  All athletes may choose to, or choose not to, do all 3 of the lifts or any combination thereof.  All 4 athletes are not required to lift, just 3 at minimum to get the 3 different scores.  At the end of the 12 min cap teams will have an additional 2 minutes to decide which athlete’s lifts they would like to submit for each movement.

Bonus:

While not attempting a lift, one team member at a time may perform Burpees.  Each Burpee will contribute an additional pound to the teams overall total.

Movement Standards:

Front Squat – The bar will start in the rack.  The hip crease must be below the top of the knee at the bottom.  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.

Overhead Squat – The bar will start in the rack.  The hip crease must be below the top of the knee at the bottom.  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.

Shoulder-to-Overhead – The bar will start in the rack.  Each rep begins with the barbell on the shoulders in front of the head and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, or push jerk may be used (no other method may be used), as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Burpee – In the burpee athletes begin standing and lower themselves down until their chest touches the ground.  Athletes must then release their hands from the ground before returning to their feet.  To finish the burpee athletes must jump and touch a designated target with both hands simultaneously.

 

WOD #3 – “Thruster Up & Down”

Time Cap: 8 minutes

For time:

M1/F1

21 Thrusters (95/55)

15 Thrusters (115/75)

9 Thrusters (135/95)

M2/F2

9 Thrusters (135/95)

15 Thrusters (115/75)

21 Thrusters (95/55)

 

Workout Description:

At the start of the workout 1 male and 1 female will perform 21-15-9 of Thrusters, increasing weights as prescribed.  At each weight increase athletes will move their bar forward to the appropriate position and load their own bar.  Once the Thruster ladder is completed, athletes will high five their counterpart who will then perform the workout in reverse, 9-15-21.  Time stops once both men and both women have completed their required reps and pass 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.

 

Floater – Max Stones over the Shoulder (115/75)

Time cap: 5 minutes

Workout Description:

Teams will have 5 minutes to perform as many Stones over the Shoulder as possible.

Movement Standards:

The stone begins and the ground and may be picked up and brought over either shoulder for the completion of the rep. The stone can be lapped or hugged. If the stone does not pass over the top of either shoulder it will be considered a no rep.

 

Scaled Division

WOD #1 – “The Gripper 2.0”

Time Cap: 20 minutes

For time:

400m Plate Pinch Relay (25’s/15’s)

100 Deadlift (155/105)

80 Box Jump (24”/20”)

60 Snatch (65/45)

80 Knees to 90°

40 Pull Up

400m Plate Pinch Relay (25’s/15’s)

 

Workout Description:

Each team member will do a 100m Plate Pinch and then high five the next team member before they may begin.  Once all 4 team members have completed their 100m Plate Pinch they will move on to the Deadlifts.  Each movement of the chipper must be completed in its entirety before moving on to the next movement. Only 1 athlete may work at a time and a high five must occur every transition between athletes.  Additionally, at least 1 rep of each movement must be performed by each gender.  After the 40 Pull Ups, teams will finish the workout in the same manner that it began with another 400m Plate Pinch relay.

Movement Standards

Plate Pinch – Athletes will hold one bumper plate of the appropriate weight in each hand.  The weights will be held in a pinch grip between the thumb and fingers at the top of the weights.  The weights may not be advanced forward unless in the pinch grip.

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.

 

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.

 

Snatch – For the Snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition. 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. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

 

Knees to 90° – In the knees-to-90°, the athlete must go from a full hang to having the break the horizontal plane of the waist. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both knees must come above the waist at the same time.

 

Pull Up – This is a standard chin-over-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 chin must break the horizontal plane of the bar.

WOD #2 – “Front Squat/Overhead Squat/Shoulder-to-Overhead”

Time Cap: 12 min + 2 min

Teams have 12 min to establish a heavy single rep in each of the following: Front Squat, Overhead Squat, and Shoulder-to-Overhead taken from the rack.  Each team will be provided two barbells and two athletes may be lifting at a time.  For scoring, only 1 athlete’s final weight may contribute to each lift, and the combined weights of the 3 lifts will be the team’s score.  For example, if athlete one’s Front Squat weight is to be used in the total then neither their OHS or STOH weight can be used.  All athletes may choose to, or choose not to, do all 3 of the lifts or any combination thereof.  All 4 athletes are not required to lift, just 3 at minimum to get the 3 different scores.  At the end of the 12 min cap teams will have an additional 2 minutes to decide which athlete’s lifts they would like to submit for each movement.

Bonus:

While not attempting a lift, one team member at a time may perform Burpees.  Each Burpee will contribute an additional pound to the teams overall total.

Movement Standards:

Front Squat – The bar will start in the rack.  The hip crease must be below the top of the knee at the bottom.  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.

Overhead Squat – The bar will start in the rack.  The hip crease must be below the top of the knee at the bottom.  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.

Shoulder-to-Overhead – The bar will start in the rack.  Each rep begins with the barbell on the shoulders in front of the head and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, or push jerk may be used (no other method may be used), as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Burpee – In the burpee athletes begin standing and lower themselves down until their chest touches the ground.  Athletes must then release their hands from the ground before returning to their feet.  To finish the burpee athletes must jump and touch a designated target with both hands simultaneously.

 

WOD #3 – “Thruster Up & Down”

Time Cap: 8 minutes

For time:

M1/F1

21 Thrusters (55/35)

15 Thrusters (75/50)

9 Thrusters (95/65)

M2/F2

9 Thrusters (95/65)

15 Thrusters (75/50)

21 Thrusters (55/35)

Workout Description:

At the start of the workout 1 male and 1 female will perform 21-15-9 of Thrusters, increasing weights as prescribed.  At each weight increase athletes will move their bar forward to the appropriate position and load their own bar.  Once the Thruster ladder is completed, athletes will high five their counterpart who will then perform the workout in reverse, 9-15-21.  Time stops once both men and both women have completed their required reps and pass 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.

 

Floater – Max Stones over the Shoulder (75/50)

Time cap: 5 minutes

Workout Description:

Teams will have 5 minutes to perform as many Stones over the Shoulder as possible.

Movement Standards:

The stone begins and the ground and may be picked up and brought over either shoulder for the completion of the rep. The stone can be lapped or hugged. If the stone does not pass over the top of either shoulder it will be considered a no rep.