FINAL EVENT: “Busted Axle” 

SPONSORED BY: Headframe Spirits

FOR TIME:

• 120 ft. Sled Push (370/280)
• 15/12 Cal. Bike
• 60 ft.  Sprint
• 3/2 Bar Muscle-ups
• 60 ft. Sprint
• 5 Axle Bar Thrusters (165/115)

-THEN-

• 5 Axle Bar Thrusters (165/115)
• 60 ft. Sprint
• 3/2 Bar Muscle-ups
• 60 ft. Sprint
• 15/12 Cal. Bike
• 120 ft. Sled Push (370/280)

SCORE =  TOTAL TIME or TOTAL REPS if team does not complete under 10 MINUTE CAP TIME

NOTES: 

• This workout is performed with team members switching after every completed round.
• This workout is performed male/female/female/male.
• Once the first male athlete finishes their round, they will tag the next female who will start their round with thrusters and then completing their round in reverse order of the first male.

MOVEMENT STANDARDS:

CALORIE BIKE: 

1. Athlete uses hands and arms to bike to specified calories.
   Monitor must be reset to "0" (ZERO) each time and athlete must stay seated on the bike until they reach the specified amount of calories.
2. Seat height adjustment can be made to desired height of each athlete.

SLED PUSH:

1. Athlete pushes sled the specified distance to a point where the entire sled has passed the end point.

SPRINT:

1. Athlete runs from start to end point.

BAR MUSCLE-UPS: 

1. Athlete must start in a full hanging position with arms, hips & knees in a fully extended position.
2. Feet must break the vertical plane of the pull-up bar at the beginning of each rep.
3. Hands must remain on the pull-up bar throughout the rep.
4. Rep ends with athlete in support with arms fully extended.
5. NO GYMNASTICS KIPS (feet over horizontal plane of the bar).

THRUSTERS:

1. Bar starts on the floor and must be cleaned to a front rack position.
2. Athlete has the option to do first rep from floor as a squat clean into their first thruster rep.
3. Athlete must squat below parallel with hip crease passing below the knee.
4. Athlete must then stand up from squat, fully extending knees, hips and pressing the bar overhead with a fully extended elbow and barbell at or behind ears.

EVENT #2: "DAVID & GOLIATH"

Sponsored by SCL HEALTH & MONTANA ORTHOPEDICS 

AMRAP x 12 MINUTES (per MIXED pairs)

• 2 Shuttle Sprints (20 ft. each way)
• 4 Wall-Overs
• 8 Calorie Row
• 16 Goliath Rope Singles
• 32 Double-Unders

MSTR: Same as RX

SCL: Single-unders for jump rope

SCORE =  TOTAL Reps

NOTES: 

This workout will be performed in MIXED PAIRS (1 male + 1 female). This workout is performed with team members switching after every completed round.

TRANSITION between Pair 1 & Pair 2 → There is no prescribed rest or transition time between pair 1 and pair 2. 

Therefore, in the event that a person from pair 1 is in the middle of their round when the 12 min. pair exchange occurs, that athlete may do 1 of 2 things: 

1. Finish their respective round for full credit with the understanding that they are cutting into the second pair’s 12 min. time clock; OR
2. A team member from “Pair 2” can pick up right where that competitor is at in their respective round. 

MOVEMENT STANDARDS:

SHUTTLE SPRINTS: 

• Athlete will start behind a specified boundary and must sprint/run/jog from start point to a point 20’ away, touching the ground with one hand. 
• After touching that point with hand, athlete returns to start point and touches hand on the line and repeats.

WALL OVER:

• Athlete starts on one side of wall with both feet on the floor. 
• Athlete must transfer their entire body to the other side touching both feet on the ground on the other side. 
  Athlete MAY NOT touch the supporting beams of the wall. Doing so will result in a "NO REP".

ROW:

• Athlete rows until they reach 8 calories. 
• Monitor must be reset before each 8 calorie interval.
• It is not required for athlete to be strapped in to rower, but they must remain on the rower (seated) until the monitor reads 8 calories.
• Athlete may choose whatever damper setting they desire.

GOLIATH ROPE SINGLES: 

• Athlete rotates rope around and jumps over the rope once for each rotation.

DOUBLE-UNDERS:

• Rope must pass under the feet twice for every one jump by the athlete.

EVENT #4: "PINHEAD"

Sponsored by O’KEEFE DRILLING

1 ROUND per team member FOR TIME:

• 8 Russian Power Pin Swings  RX:(120/70) MSTR: (120/70) SCL: (95/45)
• 50 ft. Power Pin Duck Walk RX:(240/150) MSTR: (240/150) SCL: (195/130)
• 15 Wall-Balls RX: (30/20) (10’/9’) MSTR: (30/20) (10’/9”) SCL: (20/14) (10’/9’)
• 12 Chest-to-Bar Pull-ups MSTR: C2B/Chin Over Bar SCL: Chin Over Bar
• 50 ft. Farmer Carry RX: (325/225) MSTR: (325/225) SCL: (225/145)

**12 MINUTE TIME CAP**

SCORE =  TOTAL TIME for each team member to complete 1 round.

NOTES: 

• This workout is performed with team members switching after every completed round, however, the second partner will perform the work in reverse order.
• Teams will go WOMEN FIRST, then MEN.
• There is no specified change out/transition time between pairs so when the first pair completes their respective round, teams perform their weight change and start their own respective rounds.

MOVEMENT STANDARDS:

RUSSIAN POWER PIN SWINGS:

• Athlete starts with both hands on the power pin and pin between feet.
• Athlete starts their set by pulling the pin directly from the floor, b/t the legs. 
• Athlete must fully extend their hips and knees, causing the edge of the steel plates to rise to the point where it breaks the plane of the top of the shoulder.

POWER PIN DUCK WALK:

• Power pin starts on the floor. 
• Athlete picks up pin and carries it 50 ft. (between their legs) with every 10 ft. increment counting as 1 rep. 
• If the athlete must set down the power pin at any point during the carry, the athlete may pick the pin up where it was dropped and continue forward. There is no need to bring it back to the previous 10 ft. mark that was passed.
• This movement will be scored by the last point that the athlete’s feet  have successfully passed, which is indicated by both heels of both feet moving past the line. 

WALL-BALL: 

• Begins with athlete in a full standing position with knees and hips locked out and the med ball in the front rack position. 
• Athlete must then perform a squat until hip crease is below the knee, stand up and throw the ball at the specified target height. 
  Ball must contact specified target height (10 ft. for men, 9 ft. for ladies).
• No dropping and catching the ball ‘on the bounce.’  If the ball hits the floor, it must come to a complete rest before picking up the ball again

CHEST-TO-BAR PULL-UP: (RX + Masters Men): 

• Athletes must start in a full hanging position with arms, hips & knees in a fully extended position. 
• Feet must break the vertical plane of the pull-up bar at the beginning of each rep. 
• Chest must make physical contact with the pull-up bar somewhere below the clavicle.

PULL-UP: (Masters Women & Scaled Men/Women): 

• Athletes must start in a full hanging position with arms, hips & knees in a fully extended position. 
• Feet must break the vertical plane of the pull-up bar at the beginning of each rep. 
• Chin must be above the horizontal plane of the pull-up bar.

FARMER CARRY: 

• Farmer handles starts on the floor. 
• Athlete picks up farmer handles and carries them 50 ft. with every 10 ft. increment counting as 1 rep. 
• If the athlete must set down the farmer handles at any point during the carry, the athlete may pick them up where they were dropped and continue forward. There is no need to bring them back to the previous 10 ft. mark that was passed.
• This movement will be scored by the last point that the athlete’s FEET  have successfully passed, which is indicated by both heels of both feet moving past the line. 

Event #3:  “QUARANTINE 2020”

Sponsored by SMELTER CITY CROSSFIT/ GOOSETOWN

FOR TIME (same sex pairs):

• 20 Plate Burpees
• 20 Plate GTO (45/35)
• 20 ft. Plate Forward Lunge (45/35)
• 20 SA DB Devil’s Press (50/35) (R/H)
• 20 SA DB Thrusters (50/35) (R/H)
• 20 ft. DB Lunge (50/35)
• 20 KB Sumo Deadlift High-Pull (70/53)
• 20 KB Snatch (70/53)(R/H)
• 20 ft. KB Lunge (70/53)
• 20 Burpee Box Jump Overs (24/20)
• 20 ft. KB Lunge (70/53)
• 20 KB Snatch (70/53) (L/H)
• 20 KB Sumo Deadlift High-Pull (70/53)
• 20 ft. DB Lunge (50/35)
• 20 SA DB Thrusters (50/35) (L/H)
• 20 SA DB Devil’s Press (50/35) (L/H)
• 20 ft. Plate Forward Lunge (45/35)
• 20 Plate GTO (45/35)
• 20 Plate Burpees

SCORE =  TIME to Complete or TOTAL Reps Completed before 12 MINUTE CAP

NOTES: 

• This workout will be performed in same sex pairs with women going first and men going second.
• After teams complete 20 burpee box jump overs, teams will perform workout in reverse. I.e. 20 burpee box jump overs followed by 20 ft. KB lunge.
• For all single-arm movements (Devil’s Press, DB Thrusters, KB Snatch) perform all reps with right hand on first round though and all reps with the left hand when doing the reversed portion.

MOVEMENT STANDARDS:

PLATE BURPEES: 

• Athlete starts in full standing position.
• Athlete then lowers body to a position where chest and hips touch the floor.
• Athlete then returns feet to floor and jumps or steps onto the plate with both feet fully onto plate. 
• Hips are not required to open on top of plate.

PLATE GTO:

• Athlete starts with the edge of the plate on the floor between their feet.
• Athlete extends legs and hips and presses plate overhead.
• Athlete must achieve a locked out knee, hip, shoulder, and elbow in overhead position.

FORWARD LUNGE WITH WEIGHT (Using plate, DB and KB):

• Athlete may hold the weighted implement in any way (suitcase, front rack, goblet, etc.) 
• Athlete must lunge forward, touching rear knee to the ground for each rep.
• Athlete must stand up completely between each rep.

SA ALTERNATING DB DEVIL’S PRESS: 

• Athlete has a DB in one hand and the other is empty. 
• DB and hand go to the floor. Athlete kicks or steps their feet back and lowers their chest and hips to contact the floor. 
• Athlete then transitions their feet to the floor, keeping their hand on the DB, and moves the DB from the floor to overhead.
• Finishing position is DB overhead with knees, hips, shoulders, and elbow locked out.

SA DB THRUSTER:

• DB starts in a front rack position with the rear head of the DB on the shoulder.
• With the DB on the shoulder, athlete descends into a full squat with both hip creases passing below the knee.
• Athlete extends hips and knees out of the squat and push presses the DB overhead. (No Jerks).
• Finishing position is DB overhead with knees, hips and elbow locked out.

KB SUMO-DEADLIFT HIGH-PULL:

• Athlete starts with both hands on the KB and KB between feet.
• Athlete starts their set by pulling the bell directly from the floor.
• Athlete must then extend their hips and knees, causing the handle of the kettlebell to rise to the clavicle or higher.
• The kettlebell must then return to the floor.

KB SNATCH:

• Kettlebell starts on the ground.
• Athlete deadlifts the kettlebell and establishes a hang position.
• Kettlebell must go from hang position to overhead position in one continuous movement so the hips, knees, shoulders, and elbows are locked out overhead. I.e. Kettlebell clean and press are NOT permitted.

BURPEE BOX JUMP OVERS:

• Athlete starts in a full standing position. 
• Athlete lowers chest and hips to the floor.
• Athlete returns to a standing position and jumps on top of the box so both feet land on the box. For RX & Masters athletes, this must be a 2 footed take-off.  Only feet may touch the box.
• Athlete may then jump or step to the other side of the box.
• There is no standard on which way the athlete must face when performing the burpee or jumping over the box.
• There is no requirement for athlete to fully extend on top of box.
• In the case of a No Rep, the athlete must perform the entire movement again (Burpee and Box Jump Over).

Event #3:  “QUARANTINE 2020”

Sponsored by SMELTER CITY CROSSFIT/ GOOSETOWN

EVENT #1: "TEAM LINDA" 

Sponsored by: First Montana Bank

ON AN 18 MINUTE RUNNING CLOCK (RX/Masters) or 15 MINNUTE RUNNING CLOCK (Scaled) in SAME SEX PAIRS: 

10-9-8-7-6-5-4-3-2-1

• Deadlift → RX: (275/185)/ MSTR: (255/165)/ SCL: (185/135)
• Bench Press → RX: (185/115)/ MSTR: (165/105)/ SCL: (135/85)
• Squat Clean → RX: (135/95)/ MSTR: (115/85)/ SCL: (95/65)

RX: *Complete MAX DISTANCE Handstand Walk w/ remaining time.

MSTR: *Complete MAX DISTANCE Handstand Walk w/ remaining time.

SCL: *Complete MAX DISTANCE Partner Wheelbarrow w/ remaining time.

SCORE = Total reps of handstand walks w/ every 10 ft. increment = 1 rep

If same sex pairs do not complete “Linda” in the 18 minute time period, team is scored based on how far they make it through “Linda.”

**TIEBREAKER = time to finish LINDA. If all reps are not completed in "Linda," remaining reps will be added to the to the 18 minute time cap with 1 rep = 1 second.

NOTES:

• This workout is an 18 minute running clock for men plus an 18 minute clock for women, with no changeout period between.
• Teams will have one bar for bench and one bar on the ground to be used for deadlift and clean.
• Teams are responsible for their own weight changes between deadlift and clean.
• Collars are required during performance of all lifts.
• PARTNERS MUST SWITCH every time a set is broken.
  • “BROKEN” = hands released from bar or a failed rep.
• THUMBS MUST BE WRAPPED AROUND BAR DURING BENCH PRESS (no "suicide grip"). Failing to do so will result in a "NO REP".

MOVEMENT STANDARDS:

DEADLIFT:

• Bar starts on the floor.
• Bar is pulled from the floor to full extension of hips and knees with straight arms. 
• If athlete lets go of the bar, their set is over and they must switch with their partner.
• No bouncing.

BENCH PRESS:

• Bar starts racked at the height of the team’s choosing.
• Other team members are permitted to “lift-off” the bar to assist in achieving the starting position for bench press.
• Starting position for the bench press is arms locked, glutes in contact with the bench and feet in contact with the floor.
  Bar is lowered to the chest (must make contact) and then pressed to a fully extended elbow.
• If feet leave the floor, glutes leave the bench, bar does not make contact with the chest or a full lockout is not achieved = NO REP.
• Spotting is permitted (encouraged) in the case of a failed rep, but if a team member assists the bar descent or touches the bar before lockout is achieved, that is a NO REP.

SQUAT CLEAN:

• Bar starts on the floor.
• Bar is pulled from the floor to the shoulder (front rack position).
• Athlete must then perform a full squat w/ the bar in the front rack position.
• Rep will be considered complete after the athlete completely extends the hip and knee with the bar in a front rack position.
• Every time the bar leaves an athlete’s hand, they must switch with their partner. I.e. For an athlete to perform consecutive reps, they must be “touch & go” reps where the bar does not leave the hands. However, if teams would like to alternate every rep, they may drop after each rep.

HANDSTAND WALK:

• Athlete kicks up into a handstand with hands starting behind start line. No fingers or palm on or over start line.
• Athlete then walks on their hands, trying to accrue 10’ intervals, which will count as 1 rep.
• If an athlete drops down from their handstand walk in the middle of the 10 ft. interval, they must switch with their partner. Partner picks up at the last 10’ interval mark that was successfully crossed.
• The athlete that crosses the 50 ft. mark may kick down, turn around and kick back up and continue on or choose to switch with their partner.

PARTNER WHEELBARROW:

• One partner (the “walker”) starts with both hands behind the start line.. S/he then kicks up so that the partner (the “carrier”) holds his or her legs.
• The partner holding (the “carrier”) must hold or support their partner (the “walker”) somewhere between the knee and ankle.
• The “walker” only has his or her hands in contact with the floor. 
• With legs held off the ground by the "carrier" and with only hands in contact with the floor, the “walker” walks on his or her hands only, getting credit for one point per 10 foot increment. 
• During the partner wheelbarrow, if the person walking (the “walker”) stops, falls, or makes contact with the floor with any other body part besides the hands, the pair must return to their previous 10 ft. mark.
• The pair can switch between “walking” and “carrying” as they see fit.

EVENT #1: "TEAM LINDA" 
Sponsored by: First Montana Bank

ON AN 18 MINUTE RUNNING CLOCK (RX/Masters) or 15 MINNUTE RUNNING CLOCK (Scaled) in SAME SEX PAIRS: 

10-9-8-7-6-5-4-3-2-1

Deadlift → RX: (275/185)/ MSTR: (255/165)/ SCL: (185/135)
Bench Press → RX: (185/115)/ MSTR: (165/105)/ SCL: (135/85)
Squat Clean → RX: (135/95)/ MSTR: (115/85)/ SCL: (95/65)

RX: *Complete MAX DISTANCE Handstand Walk w/ remaining time.

MSTR: *Complete MAX DISTANCE Handstand Walk w/ remaining time.

SCL: *Complete MAX DISTANCE Partner Wheelbarrow w/ remaining time.

SCORE = Total reps of handstand walks w/ every 10 ft. increment = 1 rep

If same sex pairs do not complete “Linda” in the 18 minute time period, team is scored based on how far they make it through “Linda.”

**TIEBREAKER = time to finish LINDA. If all reps are not completed in "Linda," remaining reps will be added to the to the 18 minute time cap with 1 rep = 1 second.

NOTES:

• This workout is an 18 minute running clock for men plus an 18 minute clock for women, with no changeout period between.
• Teams will have one bar for bench and one bar on the ground to be used for deadlift and clean.
• Teams are responsible for their own weight changes between deadlift and clean.
• Collars are required during performance of all lifts.
• PARTNERS MUST SWITCH every time a set is broken

“BROKEN” = hands released from bar or a failed rep.
THUMBS MUST BE WRAPPED AROUND BAR DURING BENCH PRESS (no "suicide grip"). Failing to do so will result in a "NO REP".

MOVEMENT STANDARDS:

DEADLIFT:

• Bar starts on the floor.
• Bar is pulled from the floor to full extension of hips and knees with straight arms. 
• If athlete lets go of the bar, their set is over and they must switch with their partner.
• No bouncing.

BENCH PRESS:

• Bar starts racked at the height of the team’s choosing.
• Other team members are permitted to “lift-off” the bar to assist in achieving the starting position for bench press.
• Starting position for the bench press is arms locked, glutes in contact with the bench and feet in contact with the floor.
• Bar is lowered to the chest (must make contact) and then pressed to a fully extended elbow.
  If feet leave the floor, glutes leave the bench, bar does not make contact with the chest or a full lockout is not achieved = NO REP.
  Spotting is permitted (encouraged) in the case of a failed rep, but if a team member assists the bar descent or touches the bar before lockout is achieved, that is a NO REP.

SQUAT CLEAN:

• Bar starts on the floor.
• Bar is pulled from the floor to the shoulder (front rack position).
• Athlete must then perform a full squat w/ the bar in the front rack position.
• Rep will be considered complete after the athlete completely extends the hip and knee with the bar in a front rack position.
• Every time the bar leaves an athlete’s hand, they must switch with their partner. I.e. For an athlete to perform consecutive reps, they must be “touch & go” reps where the bar does not leave the hands. However, if teams would like to alternate every rep, they may drop after each rep.

HANDSTAND WALK:

• Athlete kicks up into a handstand with hands starting behind start line. No fingers or palm on or over start line.
• Athlete then walks on their hands, trying to accrue 10’ intervals, which will count as 1 rep.
• If an athlete drops down from their handstand walk in the middle of the 10 ft. interval, they must switch with their partner. Partner picks up at the last 10’ interval mark that was successfully crossed.
• The athlete that crosses the 50 ft. mark may kick down, turn around and kick back up and continue on or choose to switch with their partner.

PARTNER WHEELBARROW:

• One partner (the “walker”) starts with both hands behind the start line.. S/he then kicks up so that the partner (the “carrier”) holds his or her legs.
• The partner holding (the “carrier”) must hold or support their partner (the “walker”) somewhere between the knee and ankle.
• The “walker” only has his or her hands in contact with the floor. 
  With legs held off the ground by the "carrier" and with only hands in contact with the floor, the “walker” walks on his or her hands only, getting credit for one point per 10 foot increment.
• During the partner wheelbarrow, if the person walking (the “walker”) stops, falls, or makes contact with the floor with any other body part besides the hands, the pair must return to their previous 10 ft. mark.
• The pair can switch between “walking” and “carrying” as they see fit.