2023 CrossFit Fort Vancouver Championship

Event 1 6 Rounds for time: 5 D-ball Cleans (over bar) 10 Power Cleans 15 Lateral Burpees 20 Wall Balls + 300/240 Calorie Row (RX) 275/220 Calorie Row (Scaled) -Both athletes work simultaneously -Alternate full rounds Time Cap: 20:00 DIVISION DETAILS RX Division: D-Ball: 150/100lb Power Clean: 115/80lbs Lateral Burpee Standard: Two foot take-off Wall Ball: 20/14lb to 10ft Row: 300/240 Cals Scaled Division: D-ball: 100/70lbs Power Clean: 95/65lbs Lateral Burpee Standard: Step-over permitted Wall Ball: 14/10lb to 10ft Row: 275/220 Cals EVENT FLOW Event 1 starts with Athlete 1 touching the rower while Athlete 2 is on the rower. At the sound of GO, Athlete 1 will move forward and complete a full round of d-ball cleans, power cleans, bar-facing burpees, and wall balls. While they are working through the round, Athlete 2 will be chipping away at the calories on the rower. Once Athlete 1 finishes the entire round, they will then switch positions, where Athlete 1 is now rowing and Athlete 2 is doing all of Round 2. They will continue this format until all 6 rounds are completed (3 each), as well as 275/225 calories. If the 6 rounds are done before the calories (or vice versa), the time won’t stop until the other is done. SCORING Event 1 is total time. If time capped, the score is total reps within the 20:00 Cap (total calories rowed + total reps) MOVEMENT STANDARDS For the Row, the monitor must start at 0 and end on 225 calories for women and 275 calories for men. Athletes may not touch the monitor. For the D-Ball Clean, the ball will get from the ground on one side of the 4ft bar to the other. For the Power Cleans, each rep begins with the barbell on the floor and finishes with the athlete standing tall (knees and hips locked out) with the barbell in a controlled rack position and elbows in front of the bar. Power or squat cleans are permitted as long as the starting and ending standards are met. Excessive bouncing off the floor by bending the arms on the descent to deliberately bounce the bar is not permitted. If the barbell is dropped from the rack position after a rep, it must settle to a complete stop before the next rep may begin; catching a bouncing barbell in the air is not permitted. For the lateral burpee, athletes may jump or step back to reach the bottom position. At the bottom position, the athlete’s chest and thighs must be in contact with the floor with the athlete’s head behind the barbell. Stepping and/or jumping back to the starting position are both permitted. Except for in the scaled divisions, the athlete MUST clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is NOT permitted, except in the scaled divisions. The athlete does NOT need to use a two-foot takeoff, but both feet must be off the ground as the athlete passes over the bar. If one foot passes over the barbell while the other is still on the ground, this is considered a step and will be called a no rep. Touching the barbell on the jump or step-over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. For the Wall Balls, 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 target, it is a “no rep.” If the medicine balls drops to the floor, it must be settled before picking it back up for the next rep. Catching the ball off the bounce is a “no rep."

Event 2 2:00 AMRAP Bench Press -One works, one spots -Partition work any way you'd like DIVISION DETAILS RX: 225/145lbs Scaled: 175/105lbs EVENT FLOW Event 2 begins with one athlete sitting on the bench and the other athlete behind the barbell. At the sound of GO, pairs will have 2:00 to complete as many bench presses as possible. Athletes can switch who is working at a time, and can partition the reps any way. Athletes will spot each other. SCORING Event 2 is total reps. MOVEMENT STANDARDS For the Bench Press, arms must start and finish extended and in control above the shoulders. At the bottom, the bar must physically touch the athlete’s chest/body. The athlete’s glutes must remain in contact with the bench and the athlete’s feet must remain in contact with the floor (or a riser/plate if necessary) throughout the entire movement. The athlete may receive assistance lifting the bar out of the rack before starting their lift and assistance putting it back in the rack after finishing a lift, however any touching of the barbell during the reps by a spotter will result in a no lift.

EVENT 3 Event 3 begins 2 minutes after Event 2 RX DIVISION: 4 Rounds for time: 30 DB Hang Snatches (50/35lbs) 100 Double-unders -One works, one rests -Alternate full rounds SCALED DIVISION: 4 Rounds for time: 20 DB Hang Snatches (50/35lbs) 50 Double-Unders -One works, one rests -Alternate full rounds Time Cap: 10:00 DIVISION DETAILS EVENT FLOW Event 3 begins 2:00 after Event 2, with both athletes behind the start/finish line. At the sound of GO, Athlete 1 will complete the designated number of DB hang snatches double-unders. Once the round is complete, Athlete 1 will tag Athlete 2 who will then complete the hang snatches and double-unders. Both athletes will do one more round. The time stops once Athlete 2 completes the final round and crosses the finish line. SCORING Event 3 is Total Time. If time capped, the score is total reps within the 10:00 cap. MOVEMENT STANDARDS The DB Hang Snatch begins with the athlete standing tall with the DB, with the arm, hips, and knees fully locked out. The athlete will then lift the DB to overhead in one fluid motion. A clean and jerk is not permitted. Athletes must alternate after each rep and may not alternate until a successful rep is achieved. The non-working hand may not make contact with legs or other parts of the body during the lift. The rep is credited when the arm, hips, and knees are fully extended and the DB is clearly over the middle of the athlete’s body when viewed from profile. For the Double-Under, the rope must pass under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

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EVENT 6 10:00 AMRAP 25/20 Calorie Ski 10 Front Squats -One works, one rests -Partition work/rest any way -Barbell will be taken from the rack DIVISION DETAILS RX: Men's Weights: 225-245-265-285-305... (round 1 is 225, add 20 lbs every round) Women's Weights: 135-155-175-195-215... (round 1 is 135, add 20 lbs every round) SCALED: Men's Weights: 155-175-195-215-235... (round 1 is 155, add 20 lbs every round) Women's Weights: 95-115-135-155-175... (round 1 is 95, add 20 lbs every round) EVENT FLOW Event 6 is one works and one rests format, where athletes can partition the work any way. At the start of GO, athletes will complete 25/20 calories on the ski erg. Once the cals are complete, they will then do 10 front squats with the designated first weight. After the 10 squats are complete, they will go back to the ski and do the same thing, but this time the squat weight increases by 10lbs. Athletes will be in charge of loading the barbell each round. If a squat is failed, athletes will also be in charge of re-racking the bar. SCORING Event 2 is total reps. MOVEMENT STANDARDS For the Ski, the monitor must start at 0 and end on 20 calories for women and 25 calories for men each set. Athletes may not touch the monitor. For the Front Squats, the hip crease must clearly pass below the top of the knees in the bottom position, and finish with the athlete standing tall (knees and hips locked out) with the barbell in a controlled rack position and elbows in front of the bar.

Event 7 begins 4 minutes after Event 6. 3 Rounds for time: 18 Synchro Thrusters (100/65) 6 Rope Climbs OR 4 Legless Rope Climbs (15/13 ft) -Each round provides an option for rope climbs to be completed with feet or legless. If athletes choose legless, then all 4 reps must be completed legless for that round. If athletes start legless but use feet on the climb at any time, they'll need to complete 6 rope climbs that round (any legless reps completed still count) -Athletes do not have to choose either legless or with feet for the entire workout; each round can be done independently. For example, athletes could choose to complete 4 legless rope climbs in rounds 1 and 2, and then do 6 rope climbs with feet in round 3. Time Cap: 7:00 SCALED VERSION: 3 Rounds for time: 15 Synchro Thrusters (75/55) 4 Rope Climbs OR 2 Legless Rope Climbs (15/13 ft) EVENT FLOW Event 7 begins 4 minutes after Event 6 and begins with athletes behind the start/finish line.At the sound of GO, both athletes will have their own barbells and complete 18 synchronized thrusters. Once 18 reps are complete, they will then move on to the rope climbs where they have two options each round. One option is to do 6 rope climbs, where athletes can use their feet. Or, athletes can do 4 legless rope climbs, where feet can’t be used on any of the reps. This will be the same format for all 3 rounds. If the athletes choose to do legless on one round, it does not mean they need to do legless for all 3 rounds. Each round is independent from each other. If athletes choose to do legless, but the feet or legs are used on any part of the climb, they will then need to complete 6 total rope climbs that round. SCORING Event 4 is Total Time. If time capped, the score is total reps within the 7:00 cap. MOVEMENT STANDARDS For the Thrusters, each set begins with the loaded barbell either on the ground or in the front rack position. On each rep, the athlete’s hip must pass below the top of the knees in the bottom position. The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete’s hips, knees, and arms must be fully extended and the barbell must be directly over, or slightly behind, the middle of the body (arms can’t be out in front). A full squat clean thruster is permitted when the barbell is taken from the ground. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. The synchronization will happen at the top of each rep. Both athlete’s will need to be in the top of the lockout at the same time. Athlete’s do not need to be in the bottom of the squat at the same time. For the Rope Climbs, each rep of the rope climb starts with both feet on the ground. Athletes may jump into the rope climb. Any style of climbing is permitted. The rep is credited when one hand clearly touches above the designated mark. For the Legless Rope Climbs, each rep starts with both feet on the ground. You may jump into the rope climb. You may not use your legs during the ascent. Pinching or clamping the rope with your legs are not permitted during the ascent.