FFL YVR 2019 Season 2 Playoffs

A team of 2 male & 2 female athletes:
Waterfall Style, 1 athlete at a time. 

• Calorie Row [TEAM]
  • Rx: 120 calories  
  • Sc: 100 calories 
• 3 Sets Dumbbell Complex [EACH]:
  5 Deadlifts + 4 Hang Power Clean + 3 Front Squats
  • Rx: 2x (50 / 35 lb) 
  • Sc: 2x (35 / 20 lb) 
• Assault bike [TEAM]
  • Rx: 90 calories
  • Sc: 70 calories
• Pullups [EACH]
  • Rx: 8/5 Bar Muscle ups
    OR 20/15 Chest to Bar 
  • Sc: 15/10 Rx / beige band
    OR 40/30 Jumping CTB

SCORE

• The final time of the 4th athlete to complete the pullups OR time cap + 1s for every rep / calorie not completed

FLOW

• The first athlete will begin on the Rower and row as many calories as they choose
• Once the 1st athlete moves on to the Barbell, the 2nd athlete may begin on the rower
• the 2nd athlete may not get off the rower until the first athlete has completed all of the reps on the barbell and moved on to the Assault bike
• The rower & assault bike 'dams' must have all of the calories completed before the final athlete may move past them - so plan accordingly 

STANDARDS

• All movements follow typical standards 
• Dumbbell Complex:
  • One side of the DB must touch the floor on the deadlifts, ending with full extension of the hips and knees 
  • Hang power cleans start with the DBs hanging at extension and end with the elbows in front of the DB handle and the DB touching the shoulder 
  • Front squats may be performed with the DBs on the shoulders in any way 
• Pullups:
  • The athlete must complete all of the reps of one variation 
  • If they choose to change, they will begin again at 0
  • Make sure to setup for a jumping pullup station if there's a possibility of needing it 

LET'S GO CARDIO

• The team will be split into 2 teams of 1M + 1F
• The working pair will switch every minute and they must alternate which device they utilize
  
  
• 6 Minutes for max calories 
  • Assault Bike 
  • Ski Erg 

FLOW

• Minute 1:
  • Athlete A Skis
  • Athlete B Bikes
  • C&D Rest
• Minute 2:
  • Athlete C Skis
  • Athlete D Bikes
  • C&D Rest
• Minute 3:
  • Athlete A Bikes
  • Athlete B Skis
  • ...
• Continue this way for 6 minutes total

SCORE

• Every calorie difference between the 2 teams is a 1 second head start going into the winner take all final event 
• To a maximum of a :30 head start 

STANDARDS

• Each team will have 1 Rower & 1 Ski Erg
• Releasing the ski handles and causing them to 'snap in' will result in a :10s hold penalty 

After the CARDIO event teams may switch out 1 male & 1 female athlete.

Each athlete will complete all the reps of 1 station for round 1.

Then each athlete will complete a all the reps of a different station for round 2.

1 Athlete working at a time:

2 Rounds for time:

• A: 2 Rounds: 
  • 6 Squat Snatch + 4/2 ring muscle ups 
    • Sc: 8 CTB / 6 Rx Pullups
• B: 2 Rounds:
  • 3/2 Rope climbs + 4 Shuttle Runs
    • Rx: 12' / Sc: 10' 
• C: 2 Rounds:
  • 10 Thrusters + 50 double unders
    • Sc: 30 Double unders
• D: 2 Rounds:
  • 4 shuttle runs + 30 Wallballs
    • Rx: 20/14 @ 10/9'
    • Sc: 14/8 @ 10'

Rx Bar: 135 / 95 lb
Sc Bar: 95 / 65 lb

FLOW

Round 1:

• Athlete 1 will go out and complete 2 rounds of part A
• then the 2nd athlete will complete workout B
• the 3rd athlete will complete workout C
• the 4th athlete will complete workout D, finishing the first round

Round 2:

• A different athlete will then begin the 2nd round on workout A...
• Athletes will complete the 2nd round in the same order with different athletes completing each part

STANDARDS

• Squat snatch
  • begins from the floor and must pass through the squat, power + overhead squat is acceptable 
• Rope Climbs
  • Athlete must touch above the line & come back down safely (full control not required, but no dropping from the top)
• Shuttle runs
  • Touching one wall then touching the opposite rope counts as 1 rep / run

A team of 2 males & 2 females: 
AMRAP in 14 minutes with 1 athlete working at a time. 

There will be a :30s break every 4 minutes to allow the weight change.

• 10 Step Ups 
  
  • Rx: 24 / 16kg @ 24 / 20" box - Alternating
  • Sc: 24 / 16kg @ 24/20" box - NOT Alternating
• 10 Ground to Overhead / Shoulder 
  • Rx: 85 / 105 / 125 / 145 lb  
  • Sc: 85 / 95 / 105 / 115 lb
• 20 Alternating DB Snatch 
  • Rx: 50 / 35 lb
  • Sc: 35 / 20 lb
• 10 Burpee Rope Climb 
  • Rx: to 10/9' (black paint / yellow line)
  • Sc: to 9/8' (yellow line / black tape) 

SCORE

• Total reps completed

FLOW 

• The event begins with all athletes touching the wall
• At 3, 2, 1 go the first athlete may leave the wall and begin on the stepovers
• If that athlete completes the stepovers they may move to the next station, or may run back to tag in a new athlete
• Athletes may tag in and out at any time, but only one athlete may be off the wall & working at a time

STANDARDS

• Rx box step ups requre the athlete to alternate legs, the kettlebell may be held any way as long as it does not touch the box or ground during the movement
• Scaled box step ups do NOT require alternating legs 
• Barbell movement
  • Men will perform ground to overhead, any style as long as it ends with full extension of the knees / hips / arms and the barbell overhead
  • Women must get the barbell to their shoulders, ending with extension of the hips & knees and the elbows on the opposite side of the bar
• Dumbbell snatch must be alternating but do not follow 'open' standard - the other hand may touch your knee and may assist bringing the dumbbell down after the rep is completed 
• Burpee rope climbs begin with the chest touching the ground and end with the athlete touching the appropriate mark on the rope 
  • They may jump, climb, or whatever is required to touch the mark
• If control is lost of any pieces of equipment and they leave the teams lane - the last rep is a no-rep and any subsequent reps do not count until the equipment is back in their lane 

This event will be happening alongside the max drag.

All 2 men & 2 women have 12 minutes to find:

2 Rep Max Hang Snatch

SCORE

• Combined weight of all 4 athletes heaviest succesful lift

FLOW

• At 3, 2, 1 go both this event and max drag even will begin
• Each team will have 1 male & 1 female bar
• With only 1 athlete lifting at a time, they may take any number of attempts each to find their max in the complex 
• There is no restriction on number of attempts, or the weight going up or down

STANDARDS

• The lift begins with the athlete standing at extension, and ends after the 2nd rep is overhead 
• It must be one fluid movement from the hang to overhead - any style snatch is accepted 
• If an athlete fails their 2nd hang snatch they may re-attempt as long as the bar does not touch the ground between 

MAX DRAG

This event will be happening alongside the max lift. 

The first sled run is empty. Weight will be added after every round (there and back) completed: 

• Rx weight on sled / round:
  0 / 25 / 45 / 70 / 90 / 115 / 135 / 160
• Sc weight on sled / round:
  0 / 15 / 25 / 40 / 50 / 75 / 95 / 120  

This workout will be running at the same time as the max lift, utilizing the same 4 athletes

SCORE

• Highest reps: every 10' = 1 rep 

FLOW

• Men must drag the sled by themselves 
• Women may both drag the sled together 
• Teams will be in charge of loading and unloading their own sleds every round. Weights will organized for easy switching.
  • Rx Sled loading:
    • empty / add 25 / 25 off 45 on / 25 on / 25 off 45 on / 25 on / 25 off 45 on / 25 on 
  • Scaled Sled loading:
    • Empty sled / add 15 / 15 off 25 on / 15 on / 15 off 25 on / 25 on / 25 off 45 on / 25 on
• Athletes may switch who's pulling at any time or any point 

MOVEMENT STANDARDS

• Men will work alone and pull the sled any way they would like 
• Women can work alone or with the other female to move the sled, it may be pulled or pushed any way 
• If a weight falls off the athlete must bring the sled back to get it 

Event 1 is the season ranking for the teams that took part. 

Teams that did not take part in the season will start 1 event behind in points total. 

SEASON STANDINGS

500/400M SKI FOR TIME

• A minum of 2 guys & 2 girls from each team must complete the ski
  • and a maximum of 6 athletes per team
• There will be a heat time signup sheet available at Playoffs
  • heat signup opens at 8:20AM and can only be done in person by a member of the same team

SCORE

• The top 2 male & top 2 female times from each team will be added together for the teams final score
  
  
• The Top individual male & female times will also recieve a $40 gift card to TruLocal! 

FLOW

• Each heat will give the athlete 5:00 minutes with the Ski erg to practice, prep, plan, etc. 
• Heat times will run from 9:30AM to 1:00PM 

STANDARDS

• Men will ski 500m, women will ski 400m 
• The Erg must be set for distance 
• The entire ski must be completed within their allotted 5 minute window or they will recieve a DNF