Saturday, September 20, 2014 CrossFit Acclaim 1057 Exchange St, Boise, ID 83716 Schedule of Events & Description of Workouts 8:30-8:45: Teams, Judges & Volunteers Check In 8:45-9:00: Welcome, Q & A on Workouts 9:00-10:00: Event 1 – Vertical Jump Test 10:00-11:20: Event 2 – OHS/T2B AMRAP Ladder 11:30-12:30: Event 3 – “Tailpipe Karen” 12:30: Closing Words / Results “Vertical Jump Test” Two men and two women from each team will participate. The vertical jump of each athlete will be calculated as the distance (in inches) between the athlete’s maximum vertical reach and the best of 3 jumps. Jumps will be from two feet; no stepping or running jump is allowed. All four teammates’ vertical jumps will be added together for an overall team score. Highest score wins. “OHS/T2B AMRAP Ladder” AMRAP in 20 minutes, alternating OHS and T2B every 2 minutes. Two men and two women from each team will be partnered up in this event, for two separate scores. The OHS ladder will alternate with T2B. Each pair will progress from OHS to T2B, OHS to T2B, etc. through 5 total OHS stations and 5 total T2B stations (10 stations total). Each pair will get 2 minutes (including rotation time) at each station, one person working at a time. Pairs must stay together and cannot leave the station they are on until the end of the 2 minutes (at the signal of “3-2-1 Rotate”). Each pair must do at least one OHS or T2B at each station in order to continue with the workout. If the pair can’t do at least one rep, the pair can do 5 burpees each instead, one person working at a time. Once the pair has done burpees at a station, they must do burpees at all subsequent same-movement stations. Burpees do not count for any points, but allow the pair to continue in the workout. If the pair runs out of time and doesn’t get an OHS/T2B or 10 total burpees in the 2 minutes, they will not be allowed to progress and their score will be calculated based on the reps they have gotten up to that point. Each pair will be assigned a judge who will count reps, make sure movement standards are met, and ensure that the pair progresses through the stations in the correct order. Make it easy on your judge—questionable range of motion will result in a “no rep.” As pairs rotate between stations, they should communicate with their judge—if your judge didn’t see it, it didn’t count! OHS Weights Falcon M: 105-115-125-145-165 Falcon F: 75-85-95-105-125 Hawk M: 85-95-105-115-135 Hawk F: 55-65-75-85-95 Scoring: OHS reps will count for 67% and T2B will count for 33% of your score. As OHS weights increase, reps become worth more points. Reps are counted as 1 rep at OHS Stations 1 & 3, as 3 reps at OHS Stations 5 & 7, and as 6 reps at OHS Station 9. This event will count as two scored events: a men’s score and a women’s score. Standards of Movement Overhead Squats – Movement standards are the same as for the 2014 CrossFit Open. This is a standard overhead squat. A full squat snatch is permitted to start the movement if standard depth is achieved. Your hip crease must be below the knee at the bottom. Your hips and knees must fully open at the top with the barbell locked out overhead. Questionable range-of-motion will be a “no rep.” Toes-to-Bar – Movement standards are the same as for the 2014 CrossFit Open. This is a standard toes-to-bar. You must go from a full hang to having your toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. Your arms and hips must be fully extended at the bottom and your feet must be brought back behind the bar and behind the body. Questionable range-of-motion will be a “no rep.” “Tailpipe Karen” For time, team time cap of 25:00, one male-female pair followed by another male-female pair for total time. At the call of “Go,” the first pair moves from the starting box to the first work station, then alternates rowing 250m for 6 total rounds (750m each, 1500m total). While one partner rows, the other holds 2 kettlebells in the front rack position at their chest. The person rowing cannot start until their judge signals that the kettlebells are in position. If the kettlebells are taken away from the chest or put down, the person rowing must stop, reset the rower, and start over on the 250m as soon as the kettlebells are back in position. After completing the six rounds of rowing, the first pair then moves immediately to 150 wall balls, one person working at a time. Each person must do at least 1 rep. When finished with 150 total wall balls, the pair runs back to the starting box and tags the second pair. The second pair then completes the same work (rowing and wall balls). After they complete the wall balls, they run back to the start box to join the first pair for a cumulative time. Falcon M: 53#, 20#, 10 Falcon F: 35#, 14#, 9 Hawk M: 44#, 20#, 10 Hawk F: 26#, 14#, 9 Standards of Movement Rowing -- Do not start rowing until you receive a signal from your judge verifying that the monitor has been reset to zero and that the kettlebells are in position. You may not let go of the rower handle until the monitor reads at least 250 meters. If the kettlebells are taken away from the chest or put down, the person rowing must stop, reset the rower, and start over on the 250m as soon as the kettlebells are back in position. The monitor must be set to zero at the beginning of each round (one of the two athletes must reset the rower). The second pair may pre-set the monitor to zero before the first pair returns to the starting box. Kettlebell Hold – The kettlebells should be held at the chest in the front rack position (elbows are not required to be up). If you take the kettlebells away from your chest or set them down before the 250m is finished, the person rowing must stop, reset the monitor on the rower, and start over on the 250m once the kettlebells are back in place. Partners can help each other position the kettlebells, if necessary. The person holding the kettlebells will be required to stand in place in a designated spot by the rower so the judge can see both athletes. Wall balls -- Movement standards are the same as for the 2014 CrossFit Open. 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. If the ball hits the ground, it must come to a complete stop before you pick it up (you cannot catch it on the bounce). Communicate with your judge when switching partners—if they didn’t see it, it didn’t count! Scoring: Score will be based on the finish placement of the last pair of each team. Fastest cumulative time wins. Boise Fitness League organizers reserve the right to change the workouts, method of scoring, or penalties at any time and for any reason.
Posted on: Sat, 13 Sep 2014 23:36:18 +0000
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