COMPLETE Cup 2022
About This Competition
THE BATTLE FOR THE COMPLETE CUP
COMPLETE's Intramural Championship!
When doing workouts for the Complete Cup we will follow the exact standards from The CrossFit Open.
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.
When signing up for the Cup, you can choose from RX, Scaled, and Foundations.
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
Work-outs will also vary 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 35+.
Adaptive - The adaptive divisions offer equally challenging workouts modified for athletes with a significant, permanent impairment. These divisions include Upper Extremity, Lower Extremity, Seated With Hip Function, Neuromuscular, and more. Have a question?! Let us know!
-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 Tia Clair Toomey :)
- 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 | Derek Nelson | 3 |
| 2 | Aron Southerland | 10 |
| 3 | Josh Flowers | 11 |
| 4 | ZAC ZUSPANN | 14 |
| 5 | JOHN SLOOP | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | CARLOS LIBREROS | 6 |
| 2 | TYLER BARTLETT | 8 |
| 3 | TJ Head | 19 |
| 4 | Craig Garrett | 20 |
| 5 | Clay Thompson | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | Lisa Preble | 5 |
| 2 | Lisa Whitwell | 7 |
| 3 | Angie Jones | 7 |
| 4 | LUCIE OPALKA | 11 |
| # | Athlete | Points |
|---|---|---|
| 1 | Sadie Thews | 5 |
| 2 | Whitney Zuspann | 8 |
| 3 | NIKKI SHORT | 11 |
| 4 | GABRIELLE SHEARS | 15 |
| 5 | ASHLEY MCMAINS | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | JODI HEAD | 18 |
| 2 | BONNIE KESNER | 19 |
| 3 | Kristi Adkins | 22 |
| 4 | KRISTIN ANDERSON | 23 |
| 5 | Buffie Peterson | 34 |
| # | Athlete | Points |
|---|---|---|
| 1 | Team Generations | 1016 * |
| 2 | Mid-Day Magic | 909 * |
| 3 | Sweat Junkies | 905 * |
| 4 | Morning Monsters | 890 * |
| 5 | Country Crew | 830 * |
Workouts
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Scaled (Ages 16-54)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,
then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb,
then 105 lb
Teenagers 14-15
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb, then 85 lb, then 105 lb
Scaled Teenagers 14-15
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 35 lb, then 45 lb,
then 55 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 65 lb,
then 85 lb
Masters 55+
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb
Scaled Masters 55+
♀ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 35 lb,
then 45 lb, then 55 lb
♂ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 45 lb,
then 65 lb, then 85 lb
© 2022 CrossFit, LLC and CrossFit are registered trademarks, and 3,2,1...Go!, Fittest on Earth and Sport of Fitness are trademarks of CrossFit, LLC. All Rights Reserved.
OPEN WEEK 3
12 P.M. (NOON) PT THURSDAY, MAR. 10, THROUGH 6 P.M. PT MONDAY, MAR. 14
Prior to starting the workout, athletes must set up a
competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet (2.45 meters) away from the
line under the pull-up bar.
This workout begins with the athlete facing the pull-up
bar and standing behind the line measured 8 feet (2.45
meters) away from the line under the pull-up bar.
After thecall of “3, 2, 1 … go,” the athlete will perform 21 pull-ups,
then 42 double-unders, followed by 21 thrusters. Next,
the athlete will return to the pull-up bar and perform
18 chest-to-bar pull-ups, then 36 double-unders, and
18 thrusters at a heavier weight. Finally, the athlete will
perform 15 bar muscle-ups, 30 double-unders, and 15
thrusters at an even heavier weight.
Athletes may set up multiple barbells. If one barbell is
used, the athlete may receive assistance changing the
load on the bar. Receiving any assistance other than
adjusting loading is not permitted unless safety is an
immediate concern.
The athlete’s score will be the total time it takes to
complete the workout or the total number of repetitions
completed before the 12-minute time cap.
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
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 as many rounds as
possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
Rx’d (Ages 16-54)
♀ Wall walks, 35-lb dumbbell, 20-in box
♂ Wall walks, 50-lb dumbbell, 24-in box
Scaled (Ages 16-54)
♀ Scaled wall walks, 20-lb dumbbell, 20-in box*
♂ Scaled wall walks, 35-lb dumbbell, 24-in box*
Teenagers 14-15
♀ Wall walks, 20-lb dumbbell, 20-in box
♂ Wall walks, 35-lb dumbbell, 24-in box
Scaled Teenagers 14-15
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*
Masters 55+
♀ Wall walks, 20-lb dumbbell, 20-in box*
♂ Wall walks, 35-lb dumbbell, 24-in box*
Scaled Masters 55+
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*
FOUNDATIONS
Complete as many rounds as
possible in 15 minutes of:
3 bear crawls
12 dumbbell snatches
15 box step-overs
♀ 10-lb dumbbell, 12-in box
♂ 20-lb dumbbell, 12-in box
WORKOUT 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar-facing burpees
♀ 155 lb
♂ 225 lb
Time cap: 10 minutes
NOTES
• Barbell
• Tape or line that bisects the barbell
• Standard bumper plates (18-inch diameter)
• Collars to secure the plates on the barbell
• Plates to load to the appropriate weight for your
division*
• Athletes may NOT wear gymnastics grips during this
workout.
*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
deadlift are 102 kg (225 lb), 83 kg (185 lb), 70 kg (155 lb),
61 kg (135 lb), 56 kg (125 lb), 52 kg (115 lb), 43 kg (95 lb),
38 kg (85 lb), 34 kg (75 lb), and 25 kg (55 lb).
For each workout, be sure the athlete has adequate space
to safely complete all the movements. Clear the area of all
extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or
movements described in this document or shown in the
workout standards video may be disqualified from the
competition.
EQUIPMENT
• Film the plates and barbell so the loads can be seen
clearly.
• Videos must be uncut and unedited to accurately
display the performance.
• A clock or timer must be visible throughout the
workout.
• Shoot the video so all exercises can be seen clearly
meeting the movement standards.
• Videos shot with a fisheye lens or similar lens may be
rejected.
• Do NOT use a countdown timer.
VIDEO SUBMISSION STANDARDS
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 155 lb
♂ 225 lb
Scaled (Ages 16-54)
♀ 95 lb, may step over bar on burpees
♂ 135 lb, may step over bar on burpees
Teenagers 14-15
♀ 95 lb
♂ 135 lb
Scaled Teenagers 14-15
♀ 55 lb, may step over bar on burpees
♂ 75 lb, may step over bar on burpees
Masters 55+
♀ 125 lb
♂ 185 lb
Scaled Masters 55+
♀ 85 lb, may step over bar on burpees
♂ 115 lb, may step over bar on burpees
Media
Community
Event Details
Closes: Feb 22, 2022
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