Scoring, Standards, and Scheduling…

Today's Workout

Deadlift Deloading

5 @ 40% WM
5 @ 50% WM
5 @ 60% WM

Then

2k Row For Time/Recovery Row

Top Performance: Chris J. 6:43.0 (even though he was supposed to be taking it easy…), Lauren 9:18.1

Business Time

Schedule:

Sign-Ins Start at 7:30AM

Lifting starts at 8:30AM 1st heat be ready to lift. (Heats to be released in an email tomorrow)

Lifting should be done by approximately 11:30AM

Heats resume for the Triplet 12:30PM

Triplet heats should conclude at approximately 2:30PM

Potluck BBQ/Keg: 2:30PM-???

 

Scoring:

The Total of the 3 heaviest lifts for each athlete will be divided by his/her bodyweight yielding a numerical score for the lifts. This score will be added to the number of points earned in the Triplet to determine the top Male and Female. The Total and Triplet will be equally weighted. This competition is thus a test relative strength and power output, and not a true Powerlifting competition. We are CrossFitters after all. It will not pay to be fuscular. 

 

Standards:

Only knee/wrist wraps, belts, chalk, and muscles allowed. No straps, suits, or any other silly bullshit.

 

Squat:

The crease of the hip must drop below the top of the cap of the patella and the athlete must stand the weight up fully without the help of spotters. No double bouncing or moving of the feet is allowed. Do not dump load or re-rack until instructed to do so by your judge.

 

Press:

The hips of the athlete must remain locked in place. Shoulder preloading is acceptable, but do not involve the hips. The lifter’s feet must not move during the attempt. The load must reach full lockout over the back of the head with some ear showing in front of the arms. Do not lower until your judge gives you the signal.

 

Deadlift:

The load must move from the ground to a fully locked out (Knee/Hip) standing position. The lifter’s feet must not move during the attempt. The load must not reverse direction during the pull. Do not lower until your judge gives you the signal.

 

The Triplet:

 

Thrusters:

Athlete must start with the bar in the rack position and descend into a to full depth front squat, hip crease below top of knee cap, at bottom and come up to full extension at top showing ear in front of the arm for each rep. No rebending under the bar (jerk thrusters) and no racks will be allowed.

Chest-to-Bar Pull-ups:

Athlete must start with full extension of the arms at the bottom and must touch some part of the chest below the clavicle against the bar.

Pull-ups:

Athlete must start with full extension of the arms at the bottom and must get their chin OVER THE VERTICAL PLANE of the bar. (Bands ok for scaling purposes.)

 

Burpees:

Athlete must touch their chest to the floor, then fully open the hips and clap overhead while in the air.