EVF Performance Battle of the Fittest VII

Event 1

“Turn and Burn”, presented by UCAN

For time:
1000m row
Then, 3 rounds of:
10 hang power snatches (scaled: hang to overhead)
10 bar-facing burpees

Men: 10-minute time cap, 115# RX / 95# Scaled
Women: 11-minute time cap, 80# RX / 65# Scaled

This event is presented by UCAN. UCAN SuperStarch® is a one-of-a-kind energy source that delivers steady, long-lasting energy to help you finish stronger. Try it out for 20% off with code EVFPERFORMANCE.

Event Description/Flow

Athlete begins standing behind their rower. At the call of “3, 2, 1… GO” athletes advance forward, place feet under the straps, and begin rowing 1000 total meters. In order to make progress during the row, athlete’s feet must be UNDERNEATH the straps but they do NOT need to be tight. Athlete's feet must remain under the straps until the monitor reads “1000 meters,” then at that time you are released to begin the 3 round portion of the event.

Athletes must stay in their lane and proceed to their barbell to begin their first set of 10 Hang Power Snatches (RX’ed divisions) or 10 Hang to Overhead (Scaled divisions). Athletes MUST face the rower side/front of the room during the barbell movements. After the completion of all 10 barbell repetitions, the athlete then begins the Bar-facing Buprees. The first repetition must be completed facing the front of the room. Athletes may step-back or jump back into your burpee (all divisions) but you MUST perform a two foot take-off (RX’ed divisions) while scaled divisions ARE allowed to step over the barbell. After the completion of all 3 rounds, athletes will advance to the finish mat and time is called/recorded by the judge.

Time Cap

All Men’s Heats: 10 minute time cap
All Women’s Heats: 11 minute time cap

Movement Standards

1- “Rowing” - Both of the athlete’s feet must be UNDERNEATH the straps but they do NOT need to be tight in order to progress through the row portion of the event. Both of the athlete’s feet must remain under the straps of the rower until the monitor reads 1000 meters - failure to do so / removing foot/feet and continuing to pull on handles before reaching 1000 meters will result in a “no-rep.”

*A “no-rep” on the row will require the athlete to restrap/mount and take 1 additional full extension pull before moving on to the next portion of the event.

2- “Hang Power Snatch” (RX’ED divisions ONLY) - Barbell begins on the floor. Athletes MUST stand tall, to full hip and knee extension, before dipping into the “hang” portion of the lift. “Hang” meaning the barbell can be lowered to anywhere between the top of the knee and the hip crease. The barbell must travel overhead in one smooth motion and must be received with the hips higher than the top of the knee. Once the athlete stands tall, with the barbell overhead, and shows control, the repetition will be awarded.

*If at any time the barbell descends below the kneecap, it must be returned to standing, full hip and knee extension, before re-performing the “Hang” portion of the lift.

3- “Hang to Overhead” (SCALED divisions ONLY) - Barbell begins on the floor. Athletes MUST stand tall, to full hip and knee extension, before dipping into the “hang” portion of the lift. Scaled athletes may perform either a Hang Power Clean into any Shoulder to Overhead (Strict Press, Push Press, Push Jerk, Split Jerk) or Hang Power Snatch, like the RX’ed divisions. Either movement choice requires the athlete to keep the barbell above the top of the knee during the “hang” portion of the lift. If at any time the barbell descends below the kneecap, it must be returned to standing, full hip and knee extension, before re-performing the “Hang” portion of the lift. Once the barbell reaches overhead, the athlete stands tall, and shows control, the repetition is awarded.

4- The “Bar-facing Burpee” - Athlete may go the ground any way they choose, stepping back or jumping back, but must keep both feet inside their lane and their chest and thighs must clearly touch the ground before standing. RX’ed athletes must jump OVER their barbell using a two foot take off - touching the barbell in any way will result in a “no-rep” where the athlete must return to the side of the barbell where the jump was missed and just repeat the jump portion of the movement. Once both feet have touched the ground on the opposite side of the barbell, the repetition is counted. Failure to meet any of the above listed standards will result in a “no-rep.”

*If there is a “no-rep,” the athlete only needs to repeat the portion of the movement that they missed, either: chest & thighs touching the floor, perpendicular to the barbell, and two foot take-off/two-foot landing.

UNCOMMON MOVEMENT CLAUSE / RANGE OF MOTION EXCEPTIONS

Any violation of the prescribed workout format, including the movement standards and range of motion, will result in the repetition(s) being disallowed. Therefore, athletes should be familiar with the Uncommon Movement Clause:

“Any movement deemed uncommon, out of the ordinary or used to amend, shorten or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed. It is the responsibility of the athlete to notify the Head Judge on the floor or Patrick Frank. of any questionable movement before the workout.”

In addition, judges should be aware that certain athletes with physical limitations in a specific range of motion may be granted an exception, in EVF’s sole discretion, from performing the prescribed range of motion for the workout. This limitation in the range of motion must be due to prior physical limitations or injuries that are obvious and clearly definable by demonstration. Any limitation must be brought to the attention of the Head Judge or Event Director PRIOR to the beginning of competition. Such instances are extremely rare and will be handled on a case-by-case basis.

Event 2
"Clean it Up", presented by Lululemon Lincoln Square

Every :90 for 6 rounds:
1 attempt to find both a 1RM clean and a 1RM overhead squat from the floor

Event Description/Flow

This event will have 2 scores. Event 2A will be your heaviest 1RM Clean and event 2B will be your heaviest 1RM Overhead Squat. At the call of “3, 2, 1… Lift” athletes have 90 seconds to attempt whichever, or both, lifts. Once the barbell has left the floor that is considered the 1 (and only) attempt allowed during that round. Athletes will only get 6 total attempts/rounds to establish both/either a 1RM Clean and 1RM Overhead Squat. Once the athlete has maxed out one of the two lifts, they can continue attempting the other lift for the remaining rounds.

Movement Standards

1- The “Clean” - Barbell must move, in one continuous motion, from the floor to the shoulders - athletes can use a Muscle Clean, Power Clean, Squat Clean, or Split Clean, if they so choose. A deadlift into any form of a Hang Clean will NOT be allowed. If a “no-rep” is awarded for the Clean portion of the attempt, athletes may continue to the Overhead Squat, however, they will NOT receive credit for the Clean portion of the lift.

2- The “Overhead Squat” - Barbell must be kept overhead for the entire portion of the overhead squat attempt; any grip will be allowed. Athlete must continue to descend into the squat until the hip crease is clearly below the top of the knee and then return to standing, with the barbell still overhead, and showing control to be credited with the lift. Your judge will signal when you have been credited with the lift.

***EXCEPTIONS***

Athletes may perform a Squat Jerk and/or Snatch Balance following the Clean portion of the attempt and it WILL count if it meets the same standards listed above under “Overhead Squat.”

Event 2
"Clean it Up", presented by Lululemon Lincoln Square

Every :90 for 6 rounds:
1 attempt to find both a 1RM clean and a 1RM overhead squat from the floor

Event Description/Flow

This event will have 2 scores. Event 2A will be your heaviest 1RM Clean and event 2B will be your heaviest 1RM Overhead Squat. At the call of “3, 2, 1… Lift” athletes have 90 seconds to attempt whichever, or both, lifts. Once the barbell has left the floor that is considered the 1 (and only) attempt allowed during that round. Athletes will only get 6 total attempts/rounds to establish both/either a 1RM Clean and 1RM Overhead Squat. Once the athlete has maxed out one of the two lifts, they can continue attempting the other lift for the remaining rounds.

Movement Standards

1- The “Clean” - Barbell must move, in one continuous motion, from the floor to the shoulders - athletes can use a Muscle Clean, Power Clean, Squat Clean, or Split Clean, if they so choose. A deadlift into any form of a Hang Clean will NOT be allowed. If a “no-rep” is awarded for the Clean portion of the attempt, athletes may continue to the Overhead Squat, however, they will NOT receive credit for the Clean portion of the lift.

2- The “Overhead Squat” - Barbell must be kept overhead for the entire portion of the overhead squat attempt; any grip will be allowed. Athlete must continue to descend into the squat until the hip crease is clearly below the top of the knee and then return to standing, with the barbell still overhead, and showing control to be credited with the lift. Your judge will signal when you have been credited with the lift.

***EXCEPTIONS***

Athletes may perform a Squat Jerk and/or Snatch Balance following the Clean portion of the attempt and it WILL count if it meets the same standards listed above under “Overhead Squat.”

Event 3
"Sweet Sixteen", presented by Bear Komplex

6 minute AMRAP:
100 Double Unders (scaled: 100 single unders)
Then, 4-8-12-16... etc of
Single-arm DB thrusters
Pull ups (scaled: hanging leg raises)

-1 minute rest-

For time:
40 DB box step overs
30 Handstand push ups (scaled: hand-release push ups)
20 Single-arm DB squat snatch (scaled: DB power snatch)

9-minute time cap

Men: 50# DB, 24" box RX / 35# DB, 20" box Scaled
Women: 35# DB, 20" box RX / 20# DB, 20" box Scaled

This event will have 2 scores. Event 3A will be your score on the AMRAP and event 3B will be your time on the chipper.

Event 3 is presented by Bear Komplex. Bear Komplex is the official Grip Sponsor of the CrossFit Games, providing quality gear for functional fitness.

Event Description/Flow

Athletes begin on the starting mat with their jump rope on the floor. At the call of “3, 2, 1… Go!” athletes advance to their jump ropes and complete 100 Double Unders (or 100 single unders for scaled). Once cleared of the jump rope, athletes will advance forward, pick up their dumbbell, and complete 4 single-arm thrusters before advancing to the rig to complete 4 pull-ups. Athletes MUST use the designated channel to get to and from the rig to not obstruct another athlete's lane. Continue to add 4 repetitions to each round until time expires at 6 minutes. After the 6 minute AMRAP is complete, athletes have 1 minute to recover and bring their DB to the second half of the competition floor. 

Movement Standards

1- The “Single-arm DB Thruster” - The DB is placed on the athlete’s shoulder, with only 1 hand in contact with it for the entirety of the repetition, the athlete descends into a squat until the hip crease is clearly below the top of the knee. Once the depth is reached the athlete must blend the ascent of the squat into an overhead press, no stopping to descent of the DB before reaching lockout, in order to finish the repetition. Athlete must show control at the top before receiving credit for the repetition. Athletes can change hands anywhere.

2- “Pull-ups” - Begin hanging from the bar with arms straight and without feet contacting the ground. Athlete can ascend any way until the chin has cleared the horizontal plane at the top of the bar. Return to arms straight below the bar if cycling repetitions quickly. Kip is allowed.

3- The “DB Box Step-over” - Athlete may step-up any way so long as only the feet make contact with the top of the box but cannot move sideways/laterally. Athlete must face the box upon approach but can turn on top of the box. The athlete’s body and the DB must remain above the top surface of the both and within the lane line (4 feet) during the entire attempted repetition. The athlete does NOT have to stand all the way up on top of the box. Once both feet make contact on the opposite side of the box, the repetition will be awarded.

4- “Handstand Push-ups” - Athlete must keep their entire hand inside the area of the plate and must begin each repetition at the top, with arms fully extended. Feet must stay within the width of the plates (~4 feet). Only the heels may be in contact with the wall at the top of the repetition. Kipping is allowed. Set-up will be hi-temp 25# plates with a Rogue abmat in between. Athletes may adjust the distance between the plate/abmat set-up and the wall prior to thier heat but may NOT modify the distance between the plates and the abmat (width of set-up).

5- “Single-arm DB Squat Snatch” (RX divisions ONLY) - Both heads of the DB must touch the floor at the beginning and in between every repetition if the athlete chooses to ‘touch and go.’ Judges will be looking for an upward action of the body when pulling the DB from the floor but the athlete does NOT have to show triple extension to lift the DB overhead. Once the DB is received overhead, it must remain above the athletes head until the full squat and return to standing is completed to be credited with that repetition.

*A “no-rep” on your left arm’s attempt means you must retry the left arm before continuing.

UNCOMMON MOVEMENT CLAUSE/RANGE OF MOTION EXCEPTIONS:

Any violation of the prescribed workout format, including the movement standards and range of motion, will result in the repetition(s) being disallowed. Therefore, athletes should be familiar with the Uncommon Movement Clause:

“Any movement deemed uncommon, out of the ordinary or used to amend, shorten or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed. It is the responsibility of the athlete to notify the Head Judge on the floor or Patrick Frank. of any questionable movement before the workout.”

In addition, judges should be aware that certain athletes with physical limitations in a specific range of motion may be granted an exception, in EVF’s sole discretion, from performing the prescribed range of motion for the workout. This limitation in the range of motion must be due to prior physical limitations or injuries that are obvious and clearly definable by demonstration. Any limitation must be brought to the attention of the Head Judge or Event Director PRIOR to the beginning of competition. Such instances are extremely rare and will be handled on a case-by-case basis.

Event 3
"Sweet Sixteen", presented by Bear Komplex

6 minute AMRAP:
100 Double Unders (scaled: 100 single unders)
Then, 4-8-12-16... etc of
Single-arm DB thrusters
Pull ups (scaled: hanging leg raises)

-1 minute rest-

For time:
40 DB box step overs
30 Handstand push ups (scaled: hand-release push ups)
20 Single-arm DB squat snatch (scaled: DB power snatch)

9-minute time cap

Men: 50# DB, 24" box RX / 35# DB, 20" box Scaled
Women: 35# DB, 20" box RX / 20# DB, 20" box Scaled

This event will have 2 scores. Event 3A will be your score on the AMRAP and event 3B will be your time on the chipper.

Event 3 is presented by Bear Komplex. Bear Komplex is the official Grip Sponsor of the CrossFit Games, providing quality gear for functional fitness.

Event Description/Flow

Athletes begin on the starting mat with their jump rope on the floor. At the call of “3, 2, 1… Go!” athletes advance to their jump ropes and complete 100 Double Unders (or 100 Single Unders for Scaled). Once cleared of the jump rope, athletes will advance forward, pick up their dumbbell, and complete 4 single-arm thrusters before advancing to the rig to complete 4 pull-ups. Athletes MUST use the designated channel to get to and from the rig to not obstruct another athlete's lane. Continue to add 4 repetitions to each round until time expires at 6 minutes. After the 6 minute AMRAP is complete, athletes have 1 minute to recover and bring their DB to the second half of the competition floor. 

Movement Standards

1- The “Single-arm DB Thruster” - The DB is placed on the athlete’s shoulder, with only 1 hand in contact with it for the entirety of the repetition, the athlete descends into a squat until the hip crease is clearly below the top of the knee. Once the depth is reached the athlete must blend the ascent of the squat into an overhead press, no stopping to descent of the DB before reaching lockout, in order to finish the repetition. Athlete must show control at the top before receiving credit for the repetition. Athletes can change hands anywhere.

2- “Pull-ups” - Begin hanging from the bar with arms straight and without feet contacting the ground. Athlete can ascend any way until the chin has cleared the horizontal plane at the top of the bar. Return to arms straight below the bar if cycling repetitions quickly. Kip is allowed.

3- The “DB Box Step-over” - Athlete may step-up any way so long as only the feet make contact with the top of the box but cannot move sideways/laterally. Athlete must face the box upon approach but can turn on top of the box. The athlete’s body and the DB must remain above the top surface of the both and within the lane line (4 feet) during the entire attempted repetition. The athlete does NOT have to stand all the way up on top of the box. Once both feet make contact on the opposite side of the box, the repetition will be awarded.

4- “Handstand Push-ups” - Athlete must keep their entire hand inside the area of the plate and must begin each repetition at the top, with arms fully extended. Feet must stay within the width of the plates (~4 feet). Only the heels may be in contact with the wall at the top of the repetition. Kipping is allowed. Set-up will be hi-temp 25# plates with a Rogue abmat in between. Athletes may adjust the distance between the plate/abmat set-up and the wall prior to thier heat but may NOT modify the distance between the plates and the abmat (width of set-up).

5- “Single-arm DB Squat Snatch” (RX divisions ONLY) - Both heads of the DB must touch the floor at the beginning and in between every repetition if the athlete chooses to ‘touch and go.’ Judges will be looking for an upward action of the body when pulling the DB from the floor but the athlete does NOT have to show triple extension to lift the DB overhead. Once the DB is received overhead, it must remain above the athletes head until the full squat and return to standing is completed to be credited with that repetition.

*A “no-rep” on your left arm’s attempt means you must retry the left arm before continuing.

UNCOMMON MOVEMENT CLAUSE/RANGE OF MOTION EXCEPTIONS:

Any violation of the prescribed workout format, including the movement standards and range of motion, will result in the repetition(s) being disallowed. Therefore, athletes should be familiar with the Uncommon Movement Clause:

“Any movement deemed uncommon, out of the ordinary or used to amend, shorten or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed. It is the responsibility of the athlete to notify the Head Judge on the floor or Patrick Frank. of any questionable movement before the workout.”

In addition, judges should be aware that certain athletes with physical limitations in a specific range of motion may be granted an exception, in EVF’s sole discretion, from performing the prescribed range of motion for the workout. This limitation in the range of motion must be due to prior physical limitations or injuries that are obvious and clearly definable by demonstration. Any limitation must be brought to the attention of the Head Judge or Event Director PRIOR to the beginning of competition. Such instances are extremely rare and will be handled on a case-by-case basis.