2024 CrossFit Fort Vancouver Championship

“CFV Championship Kickoff”

15:00 AMRAP

:10 L-Sit

10 Burpee Box Jump-overs

20 Wall Balls

+

Max Calorie Row

Athletes can switch who is working on the AMRAP and who is rowing anytime they wish and as often as they'd like.

Score:

Total reps completed.

:10 L-Sit = 1 rep

Each Calorie = 1 rep

EVENT FLOW

Event 1 starts with both athletes in the Start/Finish Zone. At the sound of GO, Athlete 1 begins working on the AMRAP while Athlete 2 starts rowing. Athletes may switch who is working on the AMRAP and who is rowing at any time and as often as they’d like during the 15-minute workout. Both athletes can work simultaneously from start to finish, one on the AMRAP and one on the rowing machine. For this workout, there is no requirement for athletes to go to the Finish Zone at the end of the 15 minutes.

SCORING

Event 1 is total reps completed in the AMRAP + Total Calories Rowed. For the AMRAP, the L-Sit counts as 1 rep, and each burpee box jump-over and each wall ball also counts as 1 rep. For the rowing, each calorie counts as 1 rep.

MOVEMENT STANDARDS
For the Row, the monitor must start at 0 and count up in calories. Athletes may not touch the monitor. Roll-over calories at the 15-minute mark will count, but if an athlete pulls on the handle after the horn sounds at the 15-minute mark, 5 calories will be subtracted from the total.

For the L-Sit, the athlete must perform the required movement standard for a full 10 seconds in order to receive credit for each rep. If an athlete fails to maintain their L-Sit variation for 10 seconds consecutively, they will need to start over from 0 seconds (no partial credit on L-Sits).. Judges will track 10 second L-Sits on their stopwatch. If a foot touches the floor or the plates prior to the 10-second count on the judges watch, the athlete will not receive credit for that rep and will need to start that L-Sit over. There is no requirement for the legs to be straight for any division on the L-Sit.

For the Scaled division, the athlete’s feet can be within the base of the parallettes (Tuck L-Sit), but may not touch the floor for the full 10-second rep.

For the Intermediate division, the athlete’s feet must remain off the floor in front of the base of the parallettes for the full 10-second rep.

For the RX division, the athlete’s feet must remain above (not outside) the area of the two 45-lb plates stacked in front of the parallettes for the full 10-second rep.

For all divisions, the parallettes must be wide enough that the athlete is not sitting on the bars or wedging their hips onto the bars to rest some bodyweight on the parallettes and gain an advantage. Any attempt to do this will result in an immediate no rep.

For the Burpee Box Jump-overs, ​​each rep starts with the athlete perpendicular to the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box.A two-foot takeoff is required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box, both feet must touch the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box.*In the Scaled division only, athletes may step up onto the box instead of jump.

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 ball 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.” For all divisions, men will throw to 10 ft. and women to 9 ft.

Athlete 1:
0:00 - 5:00:
1RM Snatch

Athlete 2:
5:00 - 10:00:
1RM Clean

Athlete 1:
10:00 - 15:00:
1RM Sumo Deadlift

Athlete 2:
15:00 - 20:00:
1RM Bench Press

EVENT FLOW

Event 2 starts with both athletes in the Start/Finish Zone. At the sound of GO, Athlete 1 has 5 minutes to establish a 1RM Snatch. Then Athlete 2 has 5 minutes to establish a 1RM Clean. Then Athlete 1 gets 5 minutes for a 1RM Sumo Deadlift, and finally Athlete 2 has the final 5 minutes to establish a 1RM Bench Press. Both athletes may help load the barbell, but only one athlete is permitted to lift during their 5-minute window. The barbell may be pre-loaded for an opening snatch weight. Athletes will have one barbell and plenty of weights to lift. Collars must be on the barbell for every attempt. As long as a lift is started prior to the end of time expiring, the athlete may finish it after the 5-minute time window.

Athletes may not adjust the designated lifting order: Athlete 1 must complete the 1RM snatch and sumo deadlift and Athlete 2 must complete the 1RM clean and bench press. Athletes may take as many or as few attempts at each lift within the 5-minute working window, but only the designated athlete may lift the barbell for the designated lift during each 5-minute window.

Prior to each attempt, collars must be on the barbell outside of all weights and the athlete must state the weight they are about to attempt.

SCORING

Event 2 is total combined load:

Heaviest successful snatch + clean + sumo deadlift + bench press.

Tiebreak: Heaviest snatch wins the tie.

MOVEMENT STANDARDS
Snatches may be any style: muscle, power, split, or squat. The barbell begins on the ground and must be lifted overhead in one motion. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body and the feet in line under the body. This is not a ground-to-overhead in any way. The barbell may not touch any part of the athlete’s body above the hips (shoulders or head). The rep must be STARTED prior to the required time cap of 5 minutes. The lift may be completed after the time cap as long as the bumpers leave the floor prior to the time cap. Hang snatches are not allowed. If any part of the body other than the feet makes contact with the floor (knees or butt), it is an immediate no rep. The feet must stay behind the Start/Finish Line for the entire lift in order for the lift to count (chasing the bar across the red line will be a no rep)..

For the Clean, the barbell starts on the floor and finishes in the rack position resting on the shoulders. The rep is credited when the athlete’s knees and hips are extended with the barbell on the shoulders and the elbows in front of the bar. Muscle, power, split, or squat cleans are permitted, but hang cleans are not. No body part other than the feet may touch the floor. In order for the rep to count, it must be started prior to the 5-minute cap. The feet must stay behind the Start/Finish Line for the entire lift in order for the lift to count (chasing the bar across the red line will be a no rep).

The Sumo Deadlift starts with the bar on the floor and finishes with the athlete standing tall with the bar in the hang position with knees and hips extended and shoulders behind the barbell. Any grip is permitted, but hands and arms must start inside the knees and feet during the set-up of the lift. Straps are not permitted.

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 rep by a spotter will result in a no lift. The athlete must show a controlled lockout to start and finish every rep, even if they receive assistance getting the bar in or out of the rack.

Event 3

“Bracket-Style Gymnastics Test”

In 3:30, complete:
20 DB Snatches
100 Double-unders*
Max Ring Muscle-ups in remaining time*

*See division details for scaled and intermediate reps and variations.

All athletes in each division will participate in round 1.

The top 8-10 teams (depending on division), will advance to round 2.

The top 4-6 teams will advance to round 3.

The top 2 teams will advance to the final.

Each division will consist of a total of 4 rounds.

DIVISION DETAILS

Scaled
35 lb.
100 Single-unders
Toes to Rings

Intermediate
50/35 lb.
100 Double-unders
Bar Muscle-ups OR Toes to Bar

RX
70/50 lb.
100 Double-unders
Ring Muscle-ups

Round Advancement:

Scaled Women, Intermediate Women, RX Men and RX Women:

Round 1: 10 Teams

Round 2: 8 Teams

Round 3: 4 Teams

Round 4: 2 Teams

Intermediate Men:

Round 1: 20 Teams

Round 2: 10 Teams

Round 3: 6 Teams

Round 4: 2 Teams

EVENT FLOW

Event 3 starts with both athletes in the Start/Finish Zone. The entire event is a one works, one rests format. In order for work to happen, the non-working athlete must be in the Start/Finish Zone. Teammates must tag hands in transition from the working floor to the Start/Finish Zone.

At the sound of GO, athletes will complete 20 alternating DB snatches. Then they will complete their reps of jump rope. After the jump rope reps are complete, athletes will have the remaining time to complete as many ring muscle-ups (RX), bar muscle-ups or toes to bar (Intermediate), or toes to rings (scaled).

After each round, the designated number of highest scoring teams will advance to the next round. Intermediate division athletes can choose either bar muscle-ups or toes to bar (but not both). All teams that complete 1 or more bar muscle-ups will be ranked higher than teams that choose to do toes to bar.

SCORING

Score each round is total gymnastics reps completed

Tiebreak:
Jump Rope split time: Team that completes the jump rope reps first wins the tie.

MOVEMENT STANDARDS
The Dumbbell Snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

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.

For the Single-under, the rope mast pass under the feet once for each jump. The rope must spin forward.

In the Ring Muscle-up, athletes must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. Rings will be set at 92” for men and 86” for women. Risers will be provided.

In the Bar Muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and both feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. If a hand slips off inadvertently, the rep will count. If the athlete rests on top of the bar to shake out their hands, they will need to drop off the bar before jumping back up to start their next rep.

In the Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar. Only one athlete may be touching the pull-up bar at a time.

In the Toes to Rings, the athlete must go from a full hang to having the toes touch or pass through the center of the rings. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the rings. The rep is credited when both feet come into contact with or through the rings at the same time.

“Trail Run Relay”

For Time:

6 Mile Trail Run

Athlete 1 Runs 1 Lap

Athlete 2 Runs 1 Lap

Athlete 1 Runs 1 Lap

Athlete 2 Runs 1 Lap

Each lap is approximately 1.5 miles

No Time Cap :)

EVENT FLOW

Event 4 is a simple trail run relay. Athletes will alternate running a total of 4 laps (2 laps each) on the designated course. Course instructions will be given on the morning of the event.

SCORING

Event 4 is Total Time.

MOVEMENT STANDARDS

Stay on the designated trail. Tag your partner in the designated exchange zone.