COMPLETE Cup 2023
About This Competition
THE BATTLE FOR THE COMPLETE CUP
COMPLETE's Intramural Championship!
When signing up for the Cup, you can choose from RX, Scaled, and Foundations.
Each week CrossFit will release specific standards for all divisions and age groups. This will be specified in detail weekly.
When doing workouts for the Complete Cup we will follow the exact standards from The CrossFit Open.
This applies to all age groups and divsions.
For example, if you are 57 years old and sign up for SCALED in the COMPLETE Cup, you will complete the WOD as CrossFit specifies Masters 55-59 Scaled and then log your workout as SCALED in the COMPLETE Cup!
ALL athletes have the right/choice to scale the WOD beyond thier divsion standards for personal comfort, safety, and enjoyment BUT this will not count as a scored WOD.
For example, if a WOD calls for pullups with your division and you cannot perform pullups, you may continue your workout by scaling BUT every rep after the pullups would not count towards your score.
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Here is a look into CrossFit's divisions we will use for standards!
Rx’d
Do most workouts exactly as written in class. This is the most challenging option for experienced CrossFitters. Expect heavier loads and high skill gymnastics
Scaled
Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading. Choose this if you scale most class workouts.
Foundations
Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start. This offers beginner based options that anyone can do
Age Groups
Work-outs will vary weekly by Age Groups. There are nine age group divisions offering Rx'd and scaled versions of the workouts for teenage athletes aged 14-17 as well as masters athletes ages starting at 35+.
Adaptive
Adaptive athletes will sign up in the COMPLETE Cup for the Scaled or RX divisions just like all other athletes. They will then complete their weekly workout as written/modifed by the CrossFit Games for Scaled or RX (whichever they signed up for within the COMPLETE Cup)
Please visit games.crossfit.com to take a look at the Adaptive divsions for the 2023 Open.
The adaptive divisions offer equally challenging workouts modified for athletes with a significant, permanent impairment.
THE FLOW AND DETAILS
-WOD's are released every Thursday evening and can be done IN CLASS or at SPECIAL EVENTS
- All scores must be turned in by Monday
- This is a COMPLETELY SEPARATE Registration from the Games with a goal of making the OPEN more entertianing and community based!
- Registration money will be used to put on great events each week and for prizes!
- **WE USE ALL MONEY IN HOUSE TO CREATE A GREAT OPEN EXPERIENCE INSTEAD OF GIVING OUR MONEY TO Justin Medeiros
- Compete on teams within your CFC community for bragging rights, great prizes, and the COMPLETE CUP!
- Scoring will be within our gym only and is based off participation, attendance, spirit, and performance
- Teams will be led by a team captain
- Participants can choose to compete as an RX'd Scaled athlete
- WOD's will follow exact format of Games Open
- Athletes DO NOT need to sign up for the Games OPEN at games.com
If athletes would like to participate in the worldwide Games OPEN than they are welcome and encouraged to sign up, BUT this will be an extra registration paid to HQ.
Here are some facts/frequently asked questions about the Complete Cup:
Do I have to pick my division and stick with it the entire Complete Cup?
Yes. Unlike the CrossFit Open where you can switch between divisions you must stick with your division during the Complete Cup. No worries though- if you cannot complete the workout as written we will modify it for you so you can get a good workout in but the score you put in Competition Corner will be what you completed as written. (Example: RX Workout calls for 50 Double Unders- 20 Handstand Push Ups- 20 Snatches- you complete the double unders and modify the handstand push ups to keep moving through the workout but the score you post in the CC will be 50).
Will my score hurt my team?
NO! Absolutely not. We only take the top 2-3 scores from each team. So if you are not one of the top scores for your score will not hurt your team- BUT you earn points for your team based on participation! So just completing the workout will earn points for your team.
How do I earn points for my team?
Most points are earned through participation and teamwork. We will have fun challenges throughout the week- these could be simple fitness related tasks, social media challenges or something to show your team spirit.
How are teams formed?
We typically try to form the teams based on what class time you normally attend so you are with your workout buddies and coaches you are most familiar with.
Do I have to attend every Complete Cup Event?
No. You have from Thursday night until Monday evening to complete the workout. We will do the workouts during Friday class times or you can complete them on your own.
What happens at Friday Night Lights?
Magic! We will run the workouts in heats and you will have a judge to count all our reps. It is set up like a CrossFit Competition but has all your buddies there to cheer you on!
Should I participate in the Complete Cup?
Yes. You will be sad if you don't. It doesn't matter if youre a veteran or a newbie. We will take care of you and make sure you have a wonderful time.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | CHASE BRUM | 7 |
| 2 | Derek Nelson | 11 |
| 3 | Josh Flowers | 14 |
| 4 | JOHN SLOOP | 20 |
| 5 | ZAC ZUSPANN | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | JC Dixon | 15 |
| 2 | Justin Griffith | 17 |
| 3 | Craig Garrett | 19 |
| 4 | Chad Laffery | 20 |
| 5 | Eric Olson | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | LUCIE OPALKA | 5 |
| 2 | Annette Shand | 10 |
| 3 | JENNIFER HOOTEN | 11 |
| 4 | Stephanie Chrisco | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Allanah Rainbolt | 9 |
| 2 | Whitney Zuspann | 10 |
| 3 | Sadie Thews | 13 |
| 4 | KIM THOMPSON | 17 |
| 5 | Kourtney Swann | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | COURTNEY CAMPBELL | 15 |
| 2 | Lauren Rufo | 17 |
| 3 | AnhThu Nelson | 25 |
| 4 | Robin Erskine | 35 |
| 5 | LAUREN FRAZIER | 35 |
| # | Athlete | Points |
|---|---|---|
| 1 | Morning Money Makers | 1165 |
| 2 | Smokin Armadillos | 1163 |
| 3 | The Generationz | 1008 |
| 4 | Revenge of the NERDS | 925 |
| 5 | Exercise ROBOTS | 857 |
Workouts
RX
Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans
Scaled (16-54)
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-ups
Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans
Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-ups
Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups
Scaled Masters 55+
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups
FOUNDATIONS
Complete as many reps as possible in 14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups
♀ 6-lb ball to 9-ft target, 35-lb cleans*
♂ 10-lb ball to 10-ft target, 45-lb cleans*
*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
COMPLETE Cup WEEK # 1 TEAM SCORES
COMPLETE Cup WEEK # 1
SPIRIT WEEK
Challenges for Week One: Points due Feb 28th by 7pm - there will be scorecards and a collection area setup for you at the gym
EACH INDIVIDUAL CAN SCORE POINTS THIS WEEK WITH THE TASKS BELOW!
3 Points- Show your team spirit by decorating the gym with your team theme. Small posters, costume swag,etc (these can be motivating or funny- nothing bigger than a half poster board and please no nails/tacks)
3 Points- Dress up AND attend Friday Night Lights
2 Points- Complete Open Workout 22.1
2 Points- Social Media Picture/Post with a teammate (use hashtag #CompleteCup)
Timeline Each Week:
Thursday @ NOON - Open Workout Released by CrossFit Games
Friday All Day- Workouts done in class and at Friday Night Lights
Monday Evening- COMPLETE Cup Weekly Challenge
Scorecards Due from following week AND Open WOD Score posted in Competition Corner
LEADERBOARD WILL BE FINALIZED BY TUESDAY AFTERNOON EACH WEEK
COMPLETE Cup WEEK # 1
SPIRIT WEEK
Challenges for Week One: Points due Feb 28th by 7pm - there will be scorecards and a collection area setup for you at the gym
EACH INDIVIDUAL CAN SCORE POINTS THIS WEEK WITH THE TASKS BELOW!
3 Points- Show your team spirit by decorating the gym with your team theme. Small posters, costume swag,etc (these can be motivating or funny- nothing bigger than a half poster board and please no nails/tacks)
3 Points- Dress up AND attend Friday Night Lights
2 Points- Complete Open Workout 22.1
2 Points- Social Media Picture/Post with a teammate (use hashtag #CompleteCup)
Timeline Each Week:
Thursday @ NOON - Open Workout Released by CrossFit Games
Friday All Day- Workouts done in class and at Friday Night Lights
Monday Evening- COMPLETE Cup Weekly Challenge
Scorecards Due from following week AND Open WOD Score posted in Competition Corner
LEADERBOARD WILL BE FINALIZED BY TUESDAY AFTERNOON EACH WEEK
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Event Details
Closes: Feb 21, 2023
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