2025 CrossFit Eminence In-House Competition

Team vs Team Korean Chicken Fight Tournament!

12 team single elimination tournament

Rules:

1) Athletes must raise one leg and must hold onto their ankle with both hands at all times. 

2) At the start of the clock, teams will hop on one foot and try to push their opponent off balance. Each round will last 3 minutes.

3) If you let go of your leg or fall down, your out!

4) The team with the last person standing will win. 

5) At the end of the clock, the team with most individuals standing will win. 

6) If there is a tie at the end of the clock, each team will select a representative to have a 1vs1 show off as a tiebreaker.

This is a 12 team single elimination tournament, with the first four teams that signed up receiving top seading. There will be four rounds - qualification round, quarterfinals, semifinals, and finals. Points awarded to the highest round you achieved. 

On a continous 16:00 clock

Bike Calories

M/M =140

M/F=120

F/F=100 

Then

1-Rep-Max Squat Clean per Athlete

CAP: 16:00

Layout

Before the start of the workout, both athletes will be off the bike with the screen set to 0 calories. At 3,2,1 go, one athlete will get on the bike and start accumulating calories. Athletes can switch as often as they want until achieving the calorie target. At least one athlete has to stay on the bike until the calories are completed. Immediately after the completion of the calories, both athletes will build up to a heavy squat clean single. 

If the calories are not completed within the 16:00, the athletes cannot proceed to the cleans.  Clean repititions must be completed prior to time expiring.  

The athlete's score is the heaviest weight lifted successfully. Each member of the team will have their own score. The team with the highest sinclar total will win the workout.

*Tiebreaker is the time it takes to complete the bike calories

Standards:

Bike

Athletes must start off the bike with the screen set to 0 before starting. 

The screen cannot be touched at any point during the bike ride once the bike clock has started.

Athletes can choose how to break up the calorie targets.

One athlete must remain on the bike until the calorie target is achieved - the second athlete can prepare for their squat cleans when near the target.

Squat Clean

Each rep will start from the floor and only one athlete will lift at a time.

Athletes can pre-load their first weight onto the barbell prior to the start of the workout. 

Each athlete will have their own barbell, but help loading the barbell can be provided. 

Athletes must declare their weight to the judge prior to their attempt.

The weight on the barbell can go both up and down. 

Weights used must be a 45/25/15/10/5/2.5 lb plate - no using any plate under 2.5 lbs. 

The rep must move through a squat position - the hip crease must travel below the knees for the rep to count. 

A power clean can be preformed, as long as it is ridden down to a squat (you can't stand up the power clean then do a front squat).

The rep is completed when the athlete stands up the squat to full extension - knees and hips fully locked out, controlling the weight in the front rack position with elbows in front of the barbell. 

Athletes must wait for the judge to give the down signal to show they are controlling the weight for the rep to count. If you drop the barbell before the judges down signal, it is a no rep, even if you got to full extension.  

Workout: 0:00 – 9:00
6 rounds (3 each partner) – You go I go rounds
6 pullups or ring rows
8 BBJO (24”/20”)
10 Alt DB snatch (35/25
Time Cap: 9 Minutes – If finished early rest until 9

9:00 – 10:00
Max syncro T2B or straight leg sit ups

Layout

Both partners start under the rig. At 3-2-1 go Partner 1 jumps up to start on their pull-ups or ring rows. Partner 1 then progresses down the lane to the BBJO, after those headed to the alt DB snatch. When partner 1 completes the DB snatch they run back the tag their partner, who can then start on their pullups. After both partners have finished the movements 3x each they can
rest until the clock hits 9 minutes. At 9 minutes, both partners jump up for max T2B or straight leg sit ups in 1 minute. Every rep = 2 second off finish time.

Standards:
Pullups
Full extension of the arms at the bottom of the rep, chin must clear the height of the bar every
time. Kipping, butterfly and strict all allowed

Ring Rows
Feet on the tape line, rings must touch chest/shoulders on pull to count

BBJO
Chest touches the floor at the bottom of each burpee. Must jump or step over the box, rep counts when the feet land on the other side of the box on the ground. Lateral or forward step/jump both ok. Hips do not have to extend on top of the box.

Alt DB Snatch
Both heads of the dumbbell must touch the ground every rep. Free hand cannot touch the legs at any time during the movement. Full extension of the hips, arms, ankles at the top for the rep to count

Syncro T2B
Both toes of each partner must hit the bar at the same time. Heels must cross the plane of the rig on the back swing.

Syncro Sit up
Start lying back, shoulders and hips on the floor. Athletes can use their arms to sit up, ending with shoulders in front on the hip crease. Legs must stay straight throughout the movement.

For Time:
Total reps shared between partners:
48-36-24
Russian KB Swings 53/35
Front Squat 95/65
Z Press 25/15 or HSPU (counts as 2 reps)
Partner 25/18 cal row simultaneously as a group after each round
20 minute time cap

Layout:
Partners have to go 1 at a time to complete all repetitions of each movement per round. First partner performing the initial movement needs to have their back facing the KB. When the timer starts, the first partner turns around and begins the KB swings. Both partners can share reps however they want for each movement to complete them as a team each round. Each partner can choose either Z press or HSPU to perform, but they have to declare the movement at the start of the workout and cannot change to the other movement. Each repetition performed counts as 1 rep on all movements, except 1 HSPU counts as 2 reps of Z press. After the team completes the total reps of all 3 movements each round, they both have to begin on the rower at the same time to complete 25/18 cals each. The first partner to begin the 1st movement on the 2nd round cannot begin until both partners have each competed 25/18 cals. The partner who finishes the row cals first, can transition to the KB to begin once both partners finish their cals. Both partners continue all reps and cals in this manner until the end of the 3rd round. When both partners complete the prescribed calories on the row on the 3rd round, the time they finish is the score for the workout.

Standards:

Russian KB Swings
The Russian swing starts with the kettlebell on the ground. The athlete then begins the movement by pulling the kettlebell just below the groin (above the knees) and is then swung to chest level – approximately a 90-degree angle to the torso. The movement is short, brisk and compact. It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee.

Front Squats
The movement starts with the barbell on the ground. The rep begins from the top, with knees and hips extended and barbell on the shoulders. A squat clean is allowed for the first repetition. The barbell must be held on the shoulders. The athlete is required to maintain a loose grip on the barbell the entire time. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Z Press
Starting the movement by sitting on the floor with your legs extended and feet shoulder-width apart. Hold a dumbbell in each hand, resting one dumbbell head on your shoulder. Keep your arms bent at 90 degrees and your palms facing each other. Engage your core and keep your back flat. Press the weight vertically until your wrists are directly over your shoulders and your biceps are next to your ears. The arms and shoulders must lock out at the top. Slowly bend your elbow and lower the weight back to the starting position.

HSPU
The athlete must start the movement with with hands touching a tape line that is 10 inches from the wall and 30 inches long. The arms are fully extended and in line with the body. The athlete descends into a position where their head touches the ground. The athlete returns to the lockout position with their heels against the wall, arms fully extended, and shoulders in line with the body. Each repetition counts if the athlete's hands remain on the tape line throughout the movement.

Partner Row

Teams will row as a group at the end of each round. The partner who finishes the row cals first, can transition to the KB to begin once both partners finish their cals.