CrossFit 2147 Invitational 2023

2 Rounds of 21-15-9
Synchro Deadlifts, and
Synchro Gymnastics Movements

There is mandatory 1 min rest between rounds.

In the Law Advice Advanced Division, athletes will complete their deadlifts at 100kg for the men and 70kg for the women.

The gymnastics movements will be as follows:
21 Synchro Toes to Bar
15 Synchro Chest to Bar Pull-Ups, and
9 Synchro Bar Muscle Ups

In the Sum Plus Open Division and the Nutrition 2147 Masters Division, athletes will complete their deadlifts at 75kg for the men and 50kg from the women. 

The gymnastics movements will be as follows:
21 Synchro Knee Raises
15 Synchro Toes to Bar, and
9 Synchro Chin Over Bar Pull-Ups.

M/M pair complete Calories on the Echo Bike

F/F pair complete Calories on the Rower

Then;

M/M pair complete Calories on the Rower

F/F pair complete Calories on the Echo Bike

Then;

M/F pair 1 complete 25 Synchro Overhead Squats 

M/F pair 2 complete 25 Synchro Overhead Squats

M/F pair 1 complete 25 Synchro Thrusters 

M/F pair 2 complete 25 Synchro Thrusters 

Then;

All 4 team members complete 25 Synchro Lateral Bar Burpees

At the call of 3,2 ,1 go. Men will commence their calories on the Echo Bike and women will commence their calories on the rower. Once both team members have completed their cals (shared anyhow), they will swap machines. 

At the completion of both machines, the team will split into M/F pairs and team 1 will complete 25 synchro overhead squats, then team 2 will complete 25 synchro overhead squats. 

Team 1 will then complete 25 synchro thrusters, followed by team 2. 

At the completion of team 2’s thrusters, all 4 team members will complete 25 synchro lateral bar burpees.

Advanced Calories and Weights

Calories:          Males: 60 cals             Females: 45 cals

Barbell:            Males: 40kg                Females: 30kg

Sum Plus Open and Nutrition 2147 Masters Calories and Weights

Calories:          Males: 45 cals             Females: 30 cals

Barbell:            Males: 30kg*               Females: 20kg*

* for teams that cannot do these weights, the scaled weights are 20kg for the males and 15kg barbell for the females

Movement Standards

Rower

The monitor on the rower must be set to zero at the beginning of the row for the males and females.
The starting female athlete will start seated on the rower with their hands off the paddle until after the call of “3, 2, 1 …go.”
The athlete must stay seated on the rower with their hands on the paddle until the monitor reads the right amount of calories.
 

Echo Bike

The monitor on the Echo Bike must be set to zero at the beginning of the ride for the males and females.
The starting male athlete will start seated on the bike with their hands off the arms and feet off the pedals (they can rest on the pegs) until after the call of “3, 2, 1 …go.”
The athlete must stay seated on the bike with their feet on the pedals until the monitor reads the right amount of calories.
 

Overhead Squat

The athletes will begin and end each rep with the barbell overhead, hips and knees fully extended, and head and shoulders in line vertically over the hips.
A full snatch may be used for any rep that begins with the barbell on the floor.
At the bottom, hip creases must pass below the top of the knees.
Credit is given when both athletes return to the lockout position with the barbell overhead, hips and knees fully extended, and head and shoulders in line vertically over the hips.
If one athlete reaches lockout ahead of the other, they may wait for their partner.
In the event of a no rep for any athlete, the team must complete another full repetition.
 

Thrusters

Each set of thrusters begins with the barbell on the ground.
Athletes must move the barbell from the bottom of a front squat to full lockout overhead.
A full squat clean into the thruster is allowed when the barbell is taken from the floor.
The crease of the athlete's hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when both athletes reach lockout together with the:
hips, knees, and arms fully extended; and
barbell directly over or slightly behind the middle of the body.
Both athletes must reach the lockout position together.
If one athlete reaches lockout ahead of the other, they may hold the bar overhead and wait for their teammate.
Athletes must continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a no rep.
In the event of a no rep for any athlete, the team must complete another full repetition.
 

Lateral Bar Burpees

The lateral bar burpee starts with all athletes being lateral to a barbell.
In the bottom position, all four athletes must be lateral to their bar.
Athletes may step or jump in and out of the bottom position.
All four athletes must touch their chest and thighs to the ground at the same time before standing to jump over the bar.
If some athletes reach the bottom position ahead of the others, they may wait on the ground for their teammates.
A two-foot takeoff is required in the Advanced Division. A step over is allowed in the Open and Master’s Divisions.
If any athlete makes contact with the bar, the rep will not count. In this case, all athletes will need to complete the entire lateral bar burpee over again.
In the event of a no rep from any athlete, the entire team must complete another full repetition.
Each rep is counted when all athletes touch the ground on the opposite side of the bar. From there, they may begin their next rep.

Workout 2 - Judge Dredd (13 Min Cap)

To be completed in Indian File format:

Calories on Ski Erg

30 Shuttle Runs (10m)

20 Sandbag over Shoulder

Team member 1 commences with calories on the Ski Erg, and once completed, commences their 30 shuttle runs (up is 1 rep, back is 2 reps). Once team member 1 moves to the shuttle runs, team member 2 can begin their Ski Erg. Once team member 1 completes their shuttle run and moves to the Sandbag, team member 2 can commence their shuttle run and team member 3 can commence their Ski Erg and so on. The workout concludes once team member 4 has completed their 20 Sandbag over shoulder.

Advanced Calories and Sandbag

Calories:          Males: 40 cals             Females: 30 cals

Sandbag:        Males: 70kg                Females: 45kg

Sum Plus Open and Nutrition 2147 Masters Calories and Sandbag

Calories:          Males: 30 cals             Females: 20 cals

Sandbag:        Males: 45kg*               Females: 35kg*

* for teams that cannot do these weights, the scaled weights are 35kg for the males and 20kg deadball for the females

Movement Standards

Ski Erg

For the first set, athletes may not grab the handles until the test begins.
The monitor on the ski erg must be set to zero at the beginning of the ski for each athlete. 
You may adjust the damper at any time.
Hands must remain on the handles until you have reached the designated calories for the round.
 

Shuttle Run

Each rep starts with the athlete’s feet clearly behind the start line.
At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. 
Stepping on or touching the line will not count.
On the final shuttle run, the athlete must simply pass the line to begin their sandbags.
One repetition of the shuttle run = down the length of the competition floor, back is another rep.
 

Sandbag

The sandbag will start from the ground where they will move it up over their shoulder. 
The sandbag must clearly pass over the top of the athlete’s shoulder. 
The sandbag shall not roll off the side of the shoulder. 
The sandbag may pass over any shoulder, alternating shoulders is not required. 

Workout 3 - Over the Top (12 Min Cap)

Minute 1:         Male 1 Snatch attempt 1

Minute 2:         Female 1 Snatch attempt 1

Minute 3:         Male 2 C&J attempt 1

Minute 4:         Female 2 C&J attempt 1

Continue in this format until all team members have had 3 attempts (12 minutes total).

This event is scored on the total number of kilograms lifted across all 4 team members. There will be 2 barbells: 1 for males and 1 for females. 

Each team member will nominate themselves for either Snatch or C&J at the start of the event so that 1 male completes the snatch, 1 male completes the C&J, 1 female completes the snatch, and 1 female completes the C&J. The rotation will remain the same so that each team member has 3 minutes between lifts and there is at least 1 minute between male attempts and 1 minute between female attempts to allow for weight changes etc. 

All team members can assist other team members with loading/unloading barbells as required. Only one attempt can be made inside each minute block. The starting weights can be loaded on the bar.

Movement Standards

Snatch

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.
Power, squat, and split snatches are permitted.
Hang snatches are NOT permitted.
At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.
Feet must be back in line with each other.
No part of the body other than the feet may touch the ground during the execution of the lift.

Clean and Jerk

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. 
A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.
Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. 
The barbell must pass through the front-rack position before going overhead.
The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. 
No part of the body other than the feet may touch the ground during the execution of the lift.
Feet must be back in line with each other.