Valentine's Day Massacre 2024 - CrossFit Westport

OVERVIEW

15 MINUTE AMRAP

5 Wallballs
3 Burpees
1 Clean

Workout Standards
RX Division - Wall Ball 20/14 ,Barbell 185/135 with clips
Scaled Division - Wall Ball 20/14 ,Barbell 135/95 with clips
Masters Division - Wall Ball 20/14 ,Barbell 155/115 with clips

Scoring Standards
Final score is the rounds and reps completed for the team.

WORKOUT FLOW

With a 15 minute time cap, each athlete will work one at a time, relay style. The team can choose the order in which the athletes will complete the workout.

On the call of go, Athlete 1 will perform 5 Wall ball Shots to a 10’ or 9’ target, then perform 3 Burpees, and finally 1 Clean at the designated weight.

Athletes will trade off rounds continuing on until the 15 minute time cap is reached.

Athletes who do not complete all the work will be given a time cap of 15:00 + the remainder of the reps for a score.

Movement Standards
Wallballs: Lift the medicine ball off the ground and extend the hip fully, before dropping into a squat. Holding the medicine ball in the front rack position, stand and extend the hip, forcefully pushing the ball to the designated target. The rep will be counted as good when the hip passes below the crease of the knee and the ball hits the appropriate target.

Burpees: Start standing, drop into a squat, place hands on the ground, kick feet back into a plank position, perform a push-up with the chest touching the deck, jump feet back to the squat, explosively jump up with full extension at the top.

Power Clean: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep.

MOVEMENT STANDARDS

Wallballs: Lift the medicine ball off the ground and extend the hip fully, before dropping into a squat. Holding the medicine ball in the front rack position, stand and extend the hip, forcefully pushing the ball to the designated target. The rep will be counted as good when the hip passes below the crease of the knee and the ball hits the appropriate target.

Burpees: Start standing, drop into a squat, place hands on the ground, kick feet back into a plank position, perform a push-up with the chest touching the deck, jump feet back to the squat, explosively jump up with full extension at the top.

Power Clean: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep.

OVERVIEW

FIND MAX LOAD

0-6 Minutes
Each partner must establish 1 rep max Jerk

6-12 Minutes
Each partner must establish 5 rep max Back Squat

Time Cap: 12 Minutes

Workout Standards
Male/Coed Teams - Must utilize a 20kg/45lb barbell with clips
Female Teams - Must utilize a 15kg/35lb barbell with clips

Scoring Standards
There are two scores for Event 2. (A) Cumulative Team score for the Jerk, (B) Cumulative Team score for the Back Squat

WORKOUT FLOW

MOVEMENT STANDARDS

Jerk: Athletes can use any of the following: push jerk, squat jerk, or split jerk in the receiving position. At the top of the rep, the jerk finishes with the barbell fully locked out overhead with the hips, knees and arms fully extended. With the barbell directly over the middle of the body. Athletes must fully stand with the bar to finish each rep, and recover their feet to the middle if using a split jerk.

Back Squat: Position the barbell on the upper back, feet shoulder-width apart, squat down with hips passing below the crease of the knees, then stand up.

OVERVIEW

FIND MAX LOAD

0-6 Minutes
Each partner must establish 1 rep max Jerk

6-12 Minutes
Each partner must establish 5 rep max Back Squat

Time Cap: 12 Minutes

Workout Standards
Male/Coed Teams - Must utilize a 20kg/45lb barbell with clips
Female Teams - Must utilize a 15kg/35lb barbell with clips

Scoring Standards
There are two scores for Event 2. (A) Cumulative Team score for the Jerk, (B) Cumulative Team score for the Back Squat

WORKOUT FLOW

MOVEMENT STANDARDS

Jerk: Athletes can use any of the following: push jerk, squat jerk, or split jerk in the receiving position. At the top of the rep, the jerk finishes with the barbell fully locked out overhead with the hips, knees and arms fully extended. With the barbell directly over the middle of the body. Athletes must fully stand with the bar to finish each rep, and recover their feet to the middle if using a split jerk.

Back Squat: Position the barbell on the upper back, feet shoulder-width apart, squat down with hips passing below the crease of the knees, then stand up.

OVERVIEW

Working in a Pair, Complete part A and then part B

Part A
Row 2,000m

Part B
In time remaining, complete:
200 Double Unders
75 Kettlebell Swings
50 Chest-to-bar Pull Ups

Time Cap: 15 Minutes

Workout Standards
RX: Double Unders, Kettlebell 53/35, Chest-to-bar Pull Ups
Scaled: 300 Single Unders, Kettlebell 35/26, Jumping Pull Ups
Masters: Double Unders, Kettlebell 53/35, Chest-to-bar Pull Ups

Scoring Standards
There are two scores for Event 3. (A) The 2K Row Time. (B) The overall time after the triplet is completed.

WORKOUT FLOW

Teams will start with the 2,000m row. Partners may swap on and off the rower as they wish until 2,000m is completed. Each athlete must perform some portion of the row.

Once done, they will begin the triplet of Jump Rope, Kettlebell Swing and Pull Ups, reps and scaling options vary depending on division.

Only one athlete may be working at a time on the triplet, but the work may be split as needed. Once the final pull up is completed, the workout is over.

MOVEMENT STANDARDS

Rowing: Athletes start in a sitting position on the rower, with their feet strapped in and hands off the paddle until the workout begins. Athletes must ensure that the rower hits the desired meter count before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count. The monitor must be zeroed out between rounds by either the judge or the athlete.

Jumping Pull-ups: Prior to the workout, the athlete will line up under the pull up bar and raise their hands. A plate stack will be placed under the athletes feet until the pull up bar and the athletes outstretched wrist are at the same elevation. This will be the standard for the jumping pull up. Athletes will dip, jump and pull themselves until the chin breaks the place of the pull up bar.

OVERVIEW

Working in a Pair, Complete part A and then part B

Part A
Row 2,000m

Part B
In time remaining, complete:
200 Double Unders
75 Kettlebell Swings
50 Chest-to-bar Pull Ups

Time Cap: 15 Minutes

Workout Standards
RX: Double Unders, Kettlebell 53/35, Chest-to-bar Pull Ups
Scaled: 300 Single Unders, Kettlebell 35/26, Jumping Pull Ups
Masters: Double Unders, Kettlebell 53/35, Chest-to-bar Pull Ups

Scoring Standards
There are two scores for Event 3. (A) The 2K Row Time. (B) The overall time after the triplet is completed.

WORKOUT FLOW

Teams will start with the 2,000m row. Partners may swap on and off the rower as they wish until 2,000m is completed. Each athlete must perform some portion of the row.

Once done, they will begin the triplet of Jump Rope, Kettlebell Swing and Pull Ups, reps and scaling options vary depending on division.

Only one athlete may be working at a time on the triplet, but the work may be split as needed. Once the final pull up is completed, the workout is over.

MOVEMENT STANDARDS

Rowing: Athletes start in a sitting position on the rower, with their feet strapped in and hands off the paddle until the workout begins. Athletes must ensure that the rower hits the desired meter count before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count. The monitor must be zeroed out between rounds by either the judge or the athlete.

Jumping Pull-ups: Prior to the workout, the athlete will line up under the pull up bar and raise their hands. A plate stack will be placed under the athletes feet until the pull up bar and the athletes outstretched wrist are at the same elevation. This will be the standard for the jumping pull up. Athletes will dip, jump and pull themselves until the chin breaks the place of the pull up bar.

OVERVIEW

Working in Sync, Complete the following for time

50 Double Dumbbell Lunges / Barbell Lunges
40 Double Dumbbell Push Press / Barbell Push Press
30 Double Dumbbell Step Ups / Barbell Step Up
20 Dumbbell Devils Press / Barbell Ground to Overhead
EMOM: Partners stop work each minute and perform 5 total box Jump Overs before resuming work

Time Cap: 10 Minutes

Workout Standards
RX: 50/35lb Dumbbells, Barbell 95/65lb, 20” Box
Scaled: 35/25lb Dumbbells, Barbell 75/35lb, 20” Box
Masters: 50/35lb Dumbbells, Barbell 95/65lb, 20” Box

Scoring Standards
Final score is the total time to complete all reps within the 10 minute window.

WORKOUT FLOW

With a 10 minute cap, both athletes must chip at the reps of each movement; moving down the workout until all required reps of each exercise are completed.

Teams may not move onto another exercise or break of the reps of a certain exercise until all the required reps are completed.

At the top of each minute, the teams must also stop accumulating reps at the dumbbell exercise and perform 5 box jump overs. The teams may choose to share the reps of the Box Jump Overs between them or one athlete may complete all of them. Once the 5 reps are completed, the team may pick up the Dumbbells & Barbell and begin chipping at the reps.

*If there is a case where the last rep of the Dumbbell Devils press finishes after the minute has elapsed, the team must complete a final 5 box jump overs to receive a final score.

MOVEMENT STANDARDS

Dumbbell/Barbell Lunges: Hold dumbbells/barbell in Front Rack Position and then from a standing position, step forward, and lower your body until both knees form a 90-degree angle. Alternate legs for each rep.

Dumbbell/Barbell Push Press: Hold dumbbells/barbell in Front Rack Position, dip at the knees and hips, then explosively extend them to press the dumbbells/barbell overhead with full arm extension. The rep will be called as good when the dumbbells/barbell are inline with the hip knee and ankle overhead.

Dumbbell/Barbell Step Up: Hold dumbbells/barbell in either the suitcase or front rack position. Step up onto the box, come to full extension on the top of the box, extending the hip and knee. Step down and then switch legs.

Dumbbell Devil's Press: Begin with dumbbells on the ground, perform a burpee, hike the dumbbells through the legs and swing the dumbbells overhead before lowering them for the next rep. The rep will be called as good when the dumbbells are locked out overhead with the hip and knee extended.

Box Jump Overs: Start on one side of the box, jump with both feet leaving the ground at the same time, you may come in contact with the top of the box and DO NOT have to fully extend at the top, jump off the box landing on the opposite side of where you started.

OVERVIEW

Complete For Time:
Part A
25 Snatch
15 Toes to Bar

Part B
25 Overhead Squats
15 Push Ups

Part C
25 Hang Power Clean
15 Cal Bike
Time Cap: 9 Minutes

Workout Standards
RX: Barbell Loaded to 135/95, Toes to Bar
Scaled: Barbell Loaded to 115/75, Knees Above Parallel
Masters: Barbell Loaded to 115/75, Toes to Bar

Scoring Standards
There will be 3 scores for Event 5. Each “Part” (A)(B)(C) will receive a time once completed.

WORKOUT FLOW

Against a 9 Minute Clock, the team must complete all three couplets. The teams may break up the work as needed but may not move onto the next exercise until the previous work has been completed and the judge has awarded the reps.

Teams move from one couplet to the next with no break. Each couplet will be scored.

In the case of the Toes to Bar and Bike, The non-working athlete may NOT be on the bar or the bike until the Snatches and Cleans are completed. Same Sex genders will use the same barbell, mixed gender teams will use both a mens and womens bar.

MOVEMENT STANDARDS

Snatch: Lift the barbell from the ground to overhead in one motion, with full extension at the top. The rep will be called as good when the barbell is fully locked out overhead in line with the shoulder hip and ankle. Cycling the barbell is allowed.

Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

Overhead Squat: Athletes may snatch the rep, or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

Push Ups: Start in a plank position, lower your body until your chest touches the ground, then push back up.

Hang Power Clean: Begin with the barbell at mid-thigh, lift it by extending hips and knees, receive it in a front rack position, and stand up. The rep will be called good when the hip is fully extended and the barbell is in the front rack position. The elbows must finish in front of the barbell.

OVERVIEW

Complete For Time:
Part A
25 Snatch
15 Toes to Bar

Part B
25 Overhead Squats
15 Push Ups

Part C
25 Hang Power Clean
15 Cal Bike
Time Cap: 9 Minutes

Workout Standards
RX: Barbell Loaded to 135/95, Toes to Bar
Scaled: Barbell Loaded to 115/75, Knees Above Parallel
Masters: Barbell Loaded to 115/75, Toes to Bar

Scoring Standards
There will be 3 scores for Event 5. Each “Part” (A)(B)(C) will receive a time once completed.

WORKOUT FLOW

Against a 9 Minute Clock, the team must complete all three couplets. The teams may break up the work as needed but may not move onto the next exercise until the previous work has been completed and the judge has awarded the reps.

Teams move from one couplet to the next with no break. Each couplet will be scored.

In the case of the Toes to Bar and Bike, The non-working athlete may NOT be on the bar or the bike until the Snatches and Cleans are completed. Same Sex genders will use the same barbell, mixed gender teams will use both a mens and womens bar.

MOVEMENT STANDARDS

Snatch: Lift the barbell from the ground to overhead in one motion, with full extension at the top. The rep will be called as good when the barbell is fully locked out overhead in line with the shoulder hip and ankle. Cycling the barbell is allowed.

Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

Overhead Squat: Athletes may snatch the rep, or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

Push Ups: Start in a plank position, lower your body until your chest touches the ground, then push back up.

Hang Power Clean: Begin with the barbell at mid-thigh, lift it by extending hips and knees, receive it in a front rack position, and stand up. The rep will be called good when the hip is fully extended and the barbell is in the front rack position. The elbows must finish in front of the barbell.

OVERVIEW

Complete For Time:
Part A
25 Snatch
15 Toes to Bar

Part B
25 Overhead Squats
15 Push Ups

Part C
25 Hang Power Clean
15 Cal Bike
Time Cap: 9 Minutes

Workout Standards
RX: Barbell Loaded to 135/95, Toes to Bar
Scaled: Barbell Loaded to 115/75, Knees Above Parallel
Masters: Barbell Loaded to 115/75, Toes to Bar

Scoring Standards
There will be 3 scores for Event 5. Each “Part” (A)(B)(C) will receive a time once completed.

WORKOUT FLOW

Against a 9 Minute Clock, the team must complete all three couplets. The teams may break up the work as needed but may not move onto the next exercise until the previous work has been completed and the judge has awarded the reps.

Teams move from one couplet to the next with no break. Each couplet will be scored.

In the case of the Toes to Bar and Bike, The non-working athlete may NOT be on the bar or the bike until the Snatches and Cleans are completed. Same Sex genders will use the same barbell, mixed gender teams will use both a mens and womens bar.

MOVEMENT STANDARDS

Snatch: Lift the barbell from the ground to overhead in one motion, with full extension at the top. The rep will be called as good when the barbell is fully locked out overhead in line with the shoulder hip and ankle. Cycling the barbell is allowed.

Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

Overhead Squat: Athletes may snatch the rep, or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

Push Ups: Start in a plank position, lower your body until your chest touches the ground, then push back up.

Hang Power Clean: Begin with the barbell at mid-thigh, lift it by extending hips and knees, receive it in a front rack position, and stand up. The rep will be called good when the hip is fully extended and the barbell is in the front rack position. The elbows must finish in front of the barbell.