Rep Your Box @ CrossFit Black Hive West

On a 10 Minute Clock* Establish Max Weight of -

1 Power Clean

1 Squat Clean

1 Power Clean

*Each Pair has 10 Minutes

Total Time for Both Pairs to Complete: 20 Minutes

Female Open Division Requirements

Must utilize a 35lb barbell & verify their weights on camera

Male Open Division Requirements

Must utilize a 45lb barbell & verify their weights on camera

Scoring Standards

Final score is the heaviest successful complex. Both lift totals from each pair will be added together for a final score.

Team Workout Flow -

4-Person Teams: Athletes work in same sex pairs to complete this workout. Both teammates will share one barbell and work together against the clock to  obtain their heaviest successful clean complex for a final score.

2-Person Teams: Athletes work in same sex pairs to complete this workout. Both teammates will share one barbell and both work together against the clock to obtain their heaviest successful clean complex for a final score.

Movement Standards (review videos on our event page) -

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. At the bottom of the rep, the hip crease must be above parallel.

Squat 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. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

Team Submission Requirements -

• Video is required to validate the team score, if no video is uploaded then your score will not be accepted.
• Submitting your correct score along along with your video. If your score does not reflect what the video illustrates, it will not be accepted.
• All registered teammates present to complete the workout for submission. Another athlete who is not registered on the team cannot sub in for an athlete if they cannot be present.

X Rounds* For Time -

21 Calorie Row

15 Deadlifts

9 Front Squats

*4-Person Teams complete 8 rounds total (2 rounds back to back per athlete)

*2-Person Teams complete 4 rounds total (2 rounds back to back per athlete)

Open Division Requirements

Row, Deadlifts (135/95), Front Squats (135/95)

Scoring Standards

Final score is time completed for the team format

Team Workout Flow -

4-Person Teams: Athletes work individually to complete 2 back-to-back rounds of the 21-15-9 rep scheme until all 8 rounds are completed between all athletes on the team.

2-Person Teams: Athletes work individually to complete 2 back-to-back rounds of the 21-15-9 rep scheme until all 4 rounds are completed between all athletes on the team.

Movement Standards (review videos on our event page) -

Rowing: Athletes must ensure that the rower hits the desired calorie count before getting off the rower to proceed with the next phase of the workout.

Deadlift: Each rep starts from the ground. The athlete can use any grip method they see fit including: double overhand grip and/or mixed grip. The athlete will stand with the bar, with the hips locked out and shoulders behind the bar to complete the rep. No bouncing of the weights on the floor will be counted.

Clean: Each rep starts from the ground. Athletes can use any of the following: power clean, squat clean, split clean, or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from the ground to the shoulders in one motion.

Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the bar, with the hips and legs fully locked out.

Team Submission Requirements -

• Video is required to validate the team score, if no video is uploaded then your score will not be accepted.
• Submitting your correct score along along with your video. If your score does not reflect what the video illustrates, it will not be accepted.
• All registered teammates present to complete the workout for submission. Another athlete who is not registered on the team cannot sub in for an athlete if they cannot be present.

AMRAP 12* -

20 Single Dumbbell Hang Cleans

15 Single Dumbbell Push Press

10 Single Dumbbell Lunges

*(4-Person Team): On the call of go, one pair of athletes will synchronize one round above and tag in the other pair to complete a round. Pairs complete alternate rounds until time is called.

*(2-Person Team): On the call of go, each athlete will alternate one round above and tag in the other athlete to complete a round. Athletes will continue to complete alternate rounds until time is called.

Open Division Requirements

Single Dumbbell (50/35)

Scoring Standards

Final score is total rounds + reps for the team format

Team Workout Flow -

4-Person Teams: Athletes will work in pairs on the AMRAP. The first pair will complete one synchronized round and tag in the second pair to complete one round. Both pairs will continue alternating rounds for the entirety of the AMRAP.

2-Person Teams: Athletes will work individually on the AMRAP. Athlete 1 will complete one round and tag in Athlete 2 to complete one round. Both athletes will continue alternating rounds for the entirety of the AMRAP.

Movement Standards (review videos on our event page) -

Single Dumbbell Hang Clean: Each rep starts from anywhere above the knee. Athletes can use any of the following: power clean, squat clean or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The dumbbell must be cleaned from anywhere above the knees to the shoulders in one motion.

Single Dumbbell Push Press: Once the dumbbell is loaded on the athletes shoulders, the athlete will dip and drive the dumbbell upwards over their shoulders/head. The dumbbell must come to full lockout overhead with the hips, knees and arms fully extended, and the dumbbell directly over the middle of the body. 

Single Dumbbell Lunge: Athletes will start in a standing position, holding the dumbbell in a front rack. The athlete will keep the dumbbell in their hands and perform the lunges. All lunges are standardized as forward lunges.

Team Submission Requirements -

• Video is required to validate the team score, if no video is uploaded then your score will not be accepted.
• Submitting your correct score along along with your video. If your score does not reflect what the video illustrates, it will not be accepted.
• All registered teammates present to complete the workout for submission. Another athlete who is not registered on the team cannot sub in for an athlete if they cannot be present.

(4-Person Teams) For Time -

75 Burpee Over Box*

150 Wall Ball*

75 Snatch**

(2-Person Teams) For Time -

50 Burpee Over Box*

100 Wall Ball*

50 Snatch**

*Barbell weight of 75/55 is held the entire time by the two resting athletes on the team.

**No front rack hold for resting athletes during this section.

Open Division Requirements

Burpee Over Box (24”/20”), Wall Balls (20/14), Snatches (75/55)

Scoring Standards

Final score is time completed for the team format

Team Workout Flow -

4-Person Teams: One athlete works at a time through the reps, which are accumulated by two athletes on the floor at a time. Athletes may swap at any time, but no reps will be counted unless the barbell is off the ground in the front rack position. Once the last wall ball rep is completed, an athlete may begin the snatch reps. The barbell is not required to be held in the front rack position during the snatch reps.

2-Person Teams: One athlete works at a time through the reps, no concurrent working is allowed and will result in a no-rep. Athletes may swap at any time, but no reps will be counted unless the barbell is off the ground in the front rack position. Once the last wall ball rep is completed, an athlete may begin the snatch reps. The barbell is not required to be held in the front rack position during the snatch reps.

Movement Standards (review videos on our event page) -

Burpee Box Over: Athletes will start on one side of the box and perform a burpee facing the box. The athlete's chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they will step or jump onto the box with both feet touching the box, and step or jump down to the opposite side of the box to complete the rep. The athlete will then complete another burpee to continue onto the next rep. The athlete does not have to stand on top of the box for the rep to count.

Wall Ball: Athletes will first perform a squat with the wall ball, and throw it to a target (10’/9’). The athlete will then catch the wall ball in a squat and continue. The squat must break parallel in the starting and receiving position for the rep to count.

Snatch: Each rep starts from the ground. Athletes can use any of the following: power snatch, squat snatch, split snatch, or muscle snatch. The bar will move in one swift movement from the ground to overhead. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

For Time -

80 Toes to Bar (Resting Athlete: Deadlift Hold)

60 Overhead Squats (Resting Athlete: Plate Overhead Hold)

40 Front Rack Lunges (Resting Athlete: Plank Hold)

Time Cap: 12 Minutes

Red Division

Toes to Bar, Overhead Squats (135/95), Front Rack Lunges (135/95)

Blue Division

Knees Above Parallel, Overhead Squats (105/65), Front Rack Lunges (105/65)

All Divisions

Plate Overhead Hold (45/25), Plank Hold

Scoring Standards

Final score is the time completed for the team format. If the team gets time capped, it is cap + rep remaining.

Team Workout Flow -

General Flow: Athletes will work relay style on the reps. One athlete works, one athlete rests, and two athletes will have a static hold to complete, which changes with each movement. The team will start on the toes to bar, the non-working athletes will hold a deadlift at their prescribed division weight. The team moves onto overhead squats, the non-working athletes hold an overhead plate hold at their prescribed division weight. Lastly, the team moves onto the front rack lunges, the non-working athletes hold a plank hold. Chipper reps only count when the static hold is in full force by the non-working athlete(s).

2-Person Teams: One athlete is working on the chipper reps, while the non-working athlete is completing the static hold. Athletes can swap at any point.

Movement Standards (review videos on our event page) -

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.

Deadlift Hold: The movement starts from the ground. The athlete can use any grip method they see fit including: double overhand grip or mixed grip. The athlete will stand with the bar, with the hips locked out and shoulders behind the bar to start the deadlift hold. Athletes will continue the hold until they swap out with another teammate.

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.

Overhead Plate Hold: At the top of the rep, the plate must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the plate is directly over the middle of the body. 

Barbell Front Rack Lunge: The first rep starts from the ground. The bar must be cleaned from the ground to the shoulders. Holding the bar in the front rack position, the athlete will step forward into a lunge. The athlete's knee must touch the floor in the deepest part of the lunge, bringing their foot back to standing the opposite foot will step forward into a lunge.

For Time -

100 Toes to Bar (2x Resting Athletes: Deadlift Hold)

75 Overhead Squats (2x Resting Athletes: Plate Overhead Hold)

50 Front Rack Lunges (Resting Athletes: Plank Hold)

Time Cap: 14 Minutes

Red Division

Toes to Bar, Overhead Squats (135/95), Front Rack Lunges (135/95)

Blue Division

Knees Above Parallel, Overhead Squats (105/65), Front Rack Lunges (105/65)

All Divisions

Plate Overhead Hold (45/25), Plank Hold

Scoring Standards

Final score is the time completed for the team format. If the team gets time capped, it is cap + rep remaining.

Team Workout Flow -

General Flow: Athletes will work relay style on the reps. One athlete works, one athlete rests, and two athletes will have a static hold to complete, which changes with each movement. The team will start on the toes to bar, the non-working athletes will hold a deadlift at their prescribed division weight. The team moves onto overhead squats, the non-working athletes hold an overhead plate hold at their prescribed division weight. Lastly, the team moves onto the front rack lunges, the non-working athletes hold a plank hold. Chipper reps only count when the static hold is in full force by the non-working athlete(s).

4-Person Teams: One athlete is working on the chipper reps, one athlete is resting, and the two non-working athletes are completing the static hold. Athletes can swap at any point.

Movement Standards (review videos on our event page) -

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.

Deadlift Hold: The movement starts from the ground. The athlete can use any grip method they see fit including: double overhand grip or mixed grip. The athlete will stand with the bar, with the hips locked out and shoulders behind the bar to start the deadlift hold. Athletes will continue the hold until they swap out with another teammate.

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.

Overhead Plate Hold: At the top of the rep, the plate must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the plate is directly over the middle of the body. 

Barbell Front Rack Lunge: The first rep starts from the ground. The bar must be cleaned from the ground to the shoulders. Holding the bar in the front rack position, the athlete will step forward into a lunge. The athlete's knee must touch the floor in the deepest part of the lunge, bringing their foot back to standing the opposite foot will step forward into a lunge.

EMOM 6 -

Max Reps of Ground to Overhead

Minutes 1, 3, 5 - Athlete A

Minutes 2, 4, 6 - Athlete B

Red Division

Ground to Overhead: Ladder 1 (95/65), Ladder 2 (135/85), Ladder 3 (155/105)

Blue Division

Ground to Overhead: Ladder 1 (75/55), Ladder 2 (115/75), Ladder 3 (135/95)

Scoring Standards

Final score is the total reps completed for each athlete, every minute on the minute. Each athletes reps will be added together for a final team score.

Team Workout Flow -

General Flow: Athletes will work in same sex pairs, sharing one barbell for this workout. Athletes are responsible for adding and/or stripping weight on the barbell when needed, either athlete in the pair can do this. Minute 1 Athlete 1 will complete max reps at the prescribed weight, and Minute 2 Athlete 2 will complete max reps at the same prescribed weight. Minute 3, the weight goes up, the team can decide how and when they want to add the weight. Athletes will continue in the same back and forth fashion.

2-Person Teams: The pair will complete the workout in 6 minutes. There is 1 minute of work and 1 minute of rest for each athlete. Every 2 minutes, the weight will increase and the athletes are responsible for adding or stripping the weight as needed with the goal of max reps in that minute for each athlete.

Movement Standards (review videos on our event page) -

Ground to Overhead: Each rep starts from the ground. Athletes can use any of the following: power snatch, squat snatch, split snatch, muscle snatch, power clean & jerk, squat clean & jerk, thruster, or cluster. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

EMOM 6 x 2 Pairs -

Max Reps of Ground to Overhead

Minutes 1, 3, 5 - Athlete A

Minutes 2, 4, 6 - Athlete B

Red Division

Ground to Overhead: Ladder 1 (95/65), Ladder 2 (135/85), Ladder 3 (155/105)

Blue Division

Ground to Overhead: Ladder 1 (75/55), Ladder 2 (115/75), Ladder 3 (135/95)

Scoring Standards

Final score is the total reps completed for each athlete, every minute on the minute. Each athletes reps will be added together for a final team score.

Team Workout Flow -

General Flow: Athletes will work in same sex pairs, sharing one barbell for this workout. Athletes are responsible for adding and/or stripping weight on the barbell when needed, either athlete in the pair can do this. Minute 1 Athlete 1 will complete max reps at the prescribed weight, and Minute 2 Athlete 2 will complete max reps at the same prescribed weight. Minute 3, the weight goes up, the team can decide how and when they want to add the weight. Athletes will continue in the same back and forth fashion.

4-Person Teams: There will be two pairs, completing the workout in 12 minutes. There is 1 minute of work and 1 minute of rest for each athlete in the pair. Every 2 minutes, the weight will increase and the athletes are responsible for adding or stripping weight with the goal of max reps in that minute for each athlete. Once the first pair has completed their ladder of max reps, the next pair will be tagged in.

Movement Standards (review videos on our event page) -

Ground to Overhead: Each rep starts from the ground. Athletes can use any of the following: power snatch, squat snatch, split snatch, muscle snatch, power clean & jerk, squat clean & jerk, thruster, or cluster. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

For Time -

50 Synchronized Lateral Box Jump Overs

40 Synchronized Burpee to Plate

30 Synchronized Pull-Ups

20 Synchronized Pistol Squats

Time Cap: 10 Minutes

Red Division

Box Jump Overs (24”/20”), Burpee to Plate (45/25), Pull-Ups, Pistol Squats

Blue Division

Box Jump Step Overs (24”/20”), Burpee to Plate (45/25), Jumping Pull-Ups, Pistols on a Plyo Box (24"/20")

Scoring Standards

Final score is the time completed for the team format. If the team gets time capped, it is cap + reps remaining.

Team Workout Flow -

General Flow: Athletes will work in pairs to complete this workout, if on a 4-person team, they can structure their pairs however they see fit (same sex or co-ed teams).

2-Person Teams: Athletes will fully synchronize every rep for the 50-40-30-20 chipper.

Movement Standards (review videos on our event page) -

Lateral Box Jump Over: Athletes will start on one side of the box, jump onto the box with both feet touching the box, and jump down to the opposite side of the box to complete the rep. The athlete does not have to stand on top of the box for the rep to count. Fully jumping over the box will not be allowed.

Burpee to Plate: Athlete’s will perform a burpee, their chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they must perform a jump, clearing the ground, opening their hips and jumping on top of the prescribed plate on the ground. Both of the athletes' feet must touch the plate for the rep to count.

Pull-Up: Athletes can use any of the following techniques: strict, kipping, or butterfly. Athletes must perform a pull-up and their chin must be over the pull-up bar for the rep to count.

Jumping Pull-Up: Athletes start on the floor in a standing position, they can dip and perform a jump onto the pull-up bar however they would like (can use plates only, if needed). Athletes perform a pull-up and their chin must be over the pull-up bar for the rep to count. The athletes will utilize plates under the rig to find the optimal height. To find optimal height, athletes will put their hands overhead and their wrists should be where the pull-up bar is (no lower or higher).

Pistol Squat: Athletes start in a standing position, then descend downward into a one-legged squat with their foot in front of them in a straight line. At the bottom of the rep, the hip crease must be in a straight line. The squat must meet parallel. The rep is complete when the athlete fully stands with the hips and legs fully locked out. Athlete’s can hold their foot if they choose, but the foot must not touch the ground.

Pistol Squat on Plyo Box: Athletes start in a standing position on top of a box (24”/20”), then descend downward into a one-legged squat to touch their back heel to the floor, the toe is not allowed to touch the floor. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the hips and legs fully locked out on top of the box. Athletes do not have to alternate legs on the box, and two athletes can share one box if they decide.

For Time (First Pair) -

50 Synchronized Lateral Box Jump Overs

40 Synchronized Burpee to Plate

30 Synchronized Pull-Ups

20 Synchronized Pistol Squats

Time Cap: 10 Minutes

For Time (Second Pair) -

50 Synchronized Lateral Box Jump Overs

40 Synchronized Burpee to Plate

30 Synchronized Pull-Ups

20 Synchronized Pistol Squats

Time Cap: 10 Minutes

Red Division

Box Jump Overs (24”/20”), Burpee to Plate (45/25), Pull-Ups, Pistol Squats

Blue Division

Box Jump Step Overs (24”/20”), Burpee to Plate (45/25), Jumping Pull-Ups, Pistol Squat on Plyo Box

Scoring Standards

Final score is the time completed for the team format. If the team gets time capped, it is cap + reps remaining.

Team Workout Flow -

General Flow: Athletes will work in pairs to complete this workout, if on a 4-person team, they can structure their pairs however they see fit (same sex or co-ed teams).

4-Person Teams: Athletes will fully synchronize every rep for the 50-40-30-20 chipper. The first pair will complete their chipper and receive a time completed. They will tag in the next pair and they will receive a time completed for this event.

Movement Standards (review videos on our event page) -

Lateral Box Jump Over: Athletes will start on one side of the box, jump onto the box with both feet touching the box, and jump down to the opposite side of the box to complete the rep. The athlete does not have to stand on top of the box for the rep to count. Fully jumping over the box will not be allowed.

Burpee to Plate: Athlete’s will perform a burpee, their chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they must perform a jump, clearing the ground, opening their hips and jumping on top of the prescribed plate on the ground. Both of the athletes' feet must touch the plate for the rep to count.

Pull-Up: Athletes can use any of the following techniques: strict, kipping, or butterfly. Athletes must perform a pull-up and their chin must be over the pull-up bar for the rep to count.

Jumping Pull-Up: Athletes start on the floor in a standing position, they can dip and perform a jump onto the pull-up bar however they would like (can use plates only, if needed). Athletes perform a pull-up and their chin must be over the pull-up bar for the rep to count. The athletes will utilize plates under the rig to find the optimal height. To find optimal height, athletes will put their hands overhead and their wrists should be where the pull-up bar is (no lower or higher).

Pistol Squat: Athletes start in a standing position, then descend downward into a one-legged squat with their foot in front of them in a straight line. At the bottom of the rep, the hip crease must be in a straight line. The squat must meet parallel. The rep is complete when the athlete fully stands with the hips and legs fully locked out. Athlete’s can hold their foot if they choose, but the foot must not touch the ground.

Pistol Squat on Plyo Box: Athletes start in a standing position on top of a box (24”/20”), then descend downward into a one-legged squat to touch their back heel to the floor, the toe is not allowed to touch the floor. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the hips and legs fully locked out on top of the box. Athletes do not have to alternate legs on the box, and two athletes can share one box if they decide.

For Time -

800 Meter Run

500 Meter Row

100 Double-Unders

Time Cap: 15 Minutes

Red Division

Running, Rowing, Double-Unders

Blue Division

Running, Rowing, 2x Single-Unders (200 total)

Scoring Standards

Final score is the overall time completed for the team format. If the team is time capped, the score is cap + reps remaining.

Tiebreaker time will be taken in event a tie on the podium, when athlete 2 completes their 800 meter run.

Team Workout Flow -

General Flow: Athlete A will start the workout with the 800 meter run, once they get back Athlete B can start their run and Athlete A will start their 500 meter row, etc., until each athlete has completed the workout. There will be 4 separate times, with a cumulative time input on the leaderboard.

For Time -

800 Meter Run

500 Meter Row

100 Double-Unders

Time Cap: 25 Minutes

Red Division

Running, Rowing, Double-Unders

Blue Division

Running, Rowing, 2x Single-Unders (200 total)

Scoring Standards

Final score is the overall time completed for the team format. If the team is time capped, the score is cap + reps remaining.

Tiebreaker time will be taken in event a tie on the podium, when athlete 2 completes their 800 meter run.

Team Workout Flow -

General Flow: Athlete A will start the workout with the 800 meter run, once they get back Athlete B can start their run and Athlete A will start their 500 meter row, etc., until each athlete has completed the workout. There will be 4 separate times, with a cumulative time input on the leaderboard.