FITTEST IN THE CITY LONDON

Run/Row

This workouts has two parts, A and B

·     For time.

·     Part A, 1.5km run.

·     Part B, 1.5km row.

·     On go athletes will complete a 1.5km run which will consist of one and a half of the inner laps of Wandsworth Park.

·     There will be two start lines and 2 heats will run at the same time (12 athletes)

·     Once the run is complete athletes must promptly and safely make their way into CrossFit Putney where on the 12 min mark from the start of the run they will complete a 1.5km row, Part B.

·     Athletes will have 8 minutes to complete the rowing distance.

·     Athletes will receive two scores for this workout, run time (Part A) and row time (Part B).

·     20 min total time cap.

Standards

·     Athletes must stick to the path on the run, any athletes found to be cutting corners will be disqualified from the competition.

·     If an athlete does not start the row on the 12 min mark the time from 12 min to when they start the row will be added to their row time.

If an athlete does not complete the workout within the 20 min time cap the remaining rowing meters will be converted to seconds and added to the rowing time.

Run/Row

This workouts has two parts, A and B

·     For time.

·     Part A, 1.5km run.

·     Part B, 1.5km row.

·     On go athletes will complete a 1.5km run which will consist of one and a half of the inner laps of Wandsworth Park.

·     There will be two start lines and 2 heats will run at the same time (12 athletes)

·     Once the run is complete athletes must promptly and safely make their way into CrossFit Putney where on the 12 min mark from the start of the run they will complete a 1.5km row, Part B.

·     Athletes will have 8 minutes to complete the rowing distance.

·     Athletes will receive two scores for this workout, run time (Part A) and row time (Part B).

·     20 min total time cap.

Standards

·     Athletes must stick to the path on the run, any athletes found to be cutting corners will be disqualified from the competition.

·     If an athlete does not start the row on the 12 min mark the time from 12 min to when they start the row will be added to their row time.

If an athlete does not complete the workout within the 20 min time cap the remaining rowing meters will be converted to seconds and added to the rowing time.

Bodyweight Blow Out + 3RM Pull

This workout has two parts, A and B.

·     Part A, on go athletes will have 2 minutes to complete max reps of bodyweight back squats.

·     Minutes 2-4 will be recovery/transition.

·     On minute 4 Part B will commence, athletes will have 6 minutes to establish a 3 rep max touch and go deadlift.

·     Total workout time 10 min.

·     Part A score = reps.

·     Part B score = kgs.

Standards

·     All athletes will be weighed on registration by head judge.

·     The bar will be pre-loaded by the athlete and checked by the judge.

·     The bar will be taken from the rack for back squats but this must not be done before the start of the workout.

·     Athletes may re-rack the bar as many times as they wish within the 2 minutes.

·     A full depth back squat is required with hip crease clearly below knee level.

·     The squat must be stood fully up at the top of the movement with knees and hips in full extension.

·     The bar must be re-racked at the end of the 2 minutes and not dropped to the floor from the back.

·     The 3rm deadlift must be touch and go, athletes are not permitted to pause and “reset” between each rep.

·     Athletes are not permitted to bounce the bar off the floor between each rep.

·     The bar must be deadlifted from the floor to a position where knees and hips are fully extended and head and chest are behind the bar. 

Bodyweight Blow Out + 3RM Pull

This workout has two parts, A and B.

·     Part A, on go athletes will have 2 minutes to complete max reps of bodyweight back squats.

·     Minutes 2-4 will be recovery/transition.

·     On minute 4 Part B will commence, athletes will have 6 minutes to establish a 3 rep max touch and go deadlift.

·     Total workout time 10 min.

·     Part A score = reps.

·     Part B score = kgs.

Standards

·     All athletes will be weighed on registration by head judge.

·     The bar will be pre-loaded by the athlete and checked by the judge.

·     The bar will be taken from the rack for back squats but this must not be done before the start of the workout.

·     Athletes may re-rack the bar as many times as they wish within the 2 minutes.

·     A full depth back squat is required with hip crease clearly below knee level.

·     The squat must be stood fully up at the top of the movement with knees and hips in full extension.

·     The bar must be re-racked at the end of the 2 minutes and not dropped to the floor from the back.

·     The 3rm deadlift must be touch and go, athletes are not permitted to pause and “reset” between each rep.

·     Athletes are not permitted to bounce the bar off the floor between each rep.

·     The bar must be deadlifted from the floor to a position where knees and hips are fully extended and head and chest are behind the bar. 

Three Is The Magic Number

·     3 rounds for time.

·     30 Wallballs 6kg.

·     20 Alternating DB snatch15kg.

·     10 DB box step overs 20”.

·     12min time cap.

Standards

·     The center of the wallball must contact the center of the male/female target. A full depth squat with hip crease below knee height is required.

·     The DB must be taken from the floor to a fully extended overhead position with knees hips and arm fully extended and the DB over the midline of the athlete’s body.

·     Athletes must alternate arms for the snatch and the DB must only be changed hands below head height.

·     Both heads of the DB must contact the floor between each rep.

·     Athletes must pick up an additional DB to perform the box step overs, one dumbbell must be held in each hand. Athletes are not required to fully extend on the top of the box.

The Sprint

·     For time.

·     500m Ski erg.

·     15 Cal Echo bike.

Standards

·     Athletes will start lying chest to floor in front of the ski erg. They must not step off the ski erg base plate until their 500m is complete on the ski erg display. If they step off before this they will receive a 30 second penalty, which will be added to their time.

·     Once the ski erg is complete athletes will move immediately to the Echo bike where they will complete 15 Cals.

·     Time will stop when the 15 Cals is complete.

The Ladder

·     For time.

·     10 – 8 – 6 – 4 – 2.

·     Dball to shoulder 40kg + Dball facing burpees over the ball.

·     8min time cap.

Standards

·     Athletes will start on the Dball, it must be lifted from the floor to the top of the shoulder where one arm must be released to demonstrate control. Athletes must stand up fully with knees extended and hips open. Once the judge has indicated a good rep the Dball must be dropped to the front of the athlete and must be kept within the athletes lane and Dball box.

·     When dball reps are complete athletes must complete dball facing burpees over the dball.

·     Athletes chest and hips must contact with the floor, athletes may then jump or step up but must use a two footed take off to jump over the dball.

·     There is no requirement to fully extend at the top of the jump over.

·     When the set of 10 dballs to shoulder and 10 burpee jump overs are complete athletes must pick up their dball and carry it to the other end of their lane where they will complete the round of 8 reps.

·     This will be replicated for each round of the workout.

Workout 6 – Death Row - Top 4 Athletes

·     For time.

·     15 Cal Row.

·     20 Deadlifts 30kg.

·     15 Cal Row.

·     20 Front Squats 30kg.

·     15 Cal Row.

·     20 STOH 30kg.

·     15 Cal Row.

·     20 Thrusters 30kg.

Standards

·     Athletes will start on the rowing machine and may not get off the rowing machine until 15 Cal is showing on the display and signaled by their judge.

·     The rowing machine will be reset after each row.

·     Deadlift - the bar must be deadlifted from the floor to a to a position where knees and hips are fully extended and the athletes chest and head are behind the bar.

·     Front squats - the bar may be squat cleaned from the floor for the first rep of the front squats. A full depth front squat with hip crease below knee level and full extension of knees and hips at the top of the movement is required.

·     STOH - athletes must stand up fully with the bar in front rack position before the first rep of the STOH. The bar must be moved from the front rack in contact with the shoulders to a fully extended overhead position with knees hips and arms at full extension and head through.

·     Thrusters - athletes may squat clean the first rep of the thrusters. A full depth front squat with hip crease below knee height is required the rep is complete when the barbell is pressed overhead to a fully extended position with knees hips and arms at full extension and head through.

·     The bar must be moved on, down the course, by the athlete after each barbell movement.