2023 CrossFit Fort Vancouver Championship Online Qualifier

Event Description and Scorecard:

https://docs.google.com/document/d/162D6Pt8z5x9rgu_Ek58EVGNBxmX70SL1DfAWAWz4TUw/edit 

Event 1 (RX Division)

12:00 AMRAP

20 Toes to Bar

10 Power Snatches (115/80)

20 Pull-ups

10 Power Snatches

20 Chest-to-bar Pull-ups

10 Power Snatches

10 Bar Muscle-ups

10 Power Snatches

One works, one rests.

Event 1 (Scaled Division)

12:00 AMRAP

20 Heels to Hip Crease

10 Power Snatches (75/55)

20 Jumping Pull-ups

10 Power Snatches

10 Jumping Chest-to-bar Pull-ups

10 Power Snatches

One works, one rests.

EVENT FLOW

Event 1 is one works, one rests format, where only one athlete can be working at a time. Athletes may split up the work however they choose. To begin, athletes will start at the pull-up bar. Once the clock starts, 20 heels to hip crease must be completed before the 10 power snatches, then the jumping pull-ups, snatches, jumping chest to bar pull-ups, and snatches. If one round is completed in the 12:00, then you return to the heels to hip crease and continue the same format. 

SCORING

Event 1 is total reps completed in 12 minutes.. 

EQUIPMENT

Pull-Up Bar
One Barbell loaded with standard bumper plates

MOVEMENT STANDARDS

For the Heels to Hip Crease, the athlete must go from a full hang to having the heels reach a point higher than the crease of the hip. At the start of each rep, the arms must be fully extended and heels must be brought back behind the bar. For all heels to hip crease and pull-up variations, only one athlete may touch the bar at a time. If athletes need to use more than one pull-up bar to accommodate for different heights, no problem.

For Jumping Pull-Ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted. The rep is credited when the chin breaks the horizontal plane of the bar. For the jumping Chest to Bar Pull-Up, at the top, the chest must clearly come into contact with the bar below the collarbone to meet the chest-to-bar standard. 

For the snatches, the barbell begins on the ground and must be lifted overhead in one motion. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to-overhead in any way. The barbell may not touch any part of the athlete’s body above the hips (shoulders or head). Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. For lowering the barbell, it must return to the floor in front of the body. Once dropped, the athlete must settle the barbell on the ground before beginning the next repetition. Squat or split snatches are permitted, as long as the athlete finishes standing tall with their feet in line under the body.

JUDGING

One Judge is required for Event 1.

VIDEO REQUIREMENTS

Both athletes and all movements must be clearly visible for the entirety of the video. Please set up your equipment and video up so that movements are visible from approximately a 45 degree angle with athletes facing the camera at all times. 

Event Description and Scorecard:

https://docs.google.com/document/d/162D6Pt8z5x9rgu_Ek58EVGNBxmX70SL1DfAWAWz4TUw/edit 

EVENT 2 

In 10:00, both athletes complete the Bella Complex:

1 Clean +

1 Jerk +

1 Front Squat +

1 Jerk

Time Cap: 10:00

DIVISION DETAILS

Event 2 is the same for all divisions. 

EVENT FLOW 

Athletes have 10 minutes to establish a max Bella Complex.

SCORING 

Score for Event 3 is the sum of the heaviest successful lifts by each athletes (Athlete 1 Max + Athlete 2 Max)

EQUIPMENT

One Barbell
As much weight as you’d like
One set of collars

MOVEMENT STANDARDS 

For the clean, each rep begins with the barbell on the floor and finishes with the athlete standing tall (knees and hips locked out) with the barbell in a controlled rack position and elbows in front of the bar. Power or squat cleans are permitted as long as the starting and ending standards are met. 

For the jerk, any type of shoulder to overhead is permitted. Shoulder press, push press, push jerk, or split jerk. The bar must start in the rack position and finish overhead with the arms, hips, and knees fully locked out. 

For the front squats, the hip crease must clearly pass below the top of the knees in the bottom position, and finish with the athlete standing tall (knees and hips locked out) with the barbell in a controlled rack position and elbows in front of the bar. 

JUDGING

One judge is required for Event 2. 

VIDEO REQUIREMENTS 

Each lifter must be visible when he or she is completing their lift. Event 2 and Event 3 MUST be recorded on one uncut video. Both athletes and all movements must be clearly visible for the entirety of the video. Please set up your equipment and video up so that movements are visible from approximately a 45 degree angle with athletes facing the camera at all times. If it’s necessary to move the camera location or angle between Event 2 and 3, please do.

Event Description and Scorecard:

https://docs.google.com/document/d/162D6Pt8z5x9rgu_Ek58EVGNBxmX70SL1DfAWAWz4TUw/edit 

EVENT 3

At the 10:00 mark following Event 2, athlete 1 completes the chipper followed by athlete 2:

For Time:

15 Strict Wall-facing HSPU OR Push Press

30 KB Goblet Squats 

30/20 Calorie Echo Bike

Time Cap: 15:00 

DIVISION DETAILS 

RX:
HSPU Variation-2023 CF QF Standard 
KB Goblet Squat (70/53lb)
30/20 Bike Calories

Scaled:
Push Press (95/65lbs)
KB Goblet Squat (53/35lb)
30/20 Bike Calories

EVENT FLOW

Event 3 begins immediately after Event 2. 

The 10:00 cap for Event 2 is the start time for Event 3. 

Both athletes will start at the wall or barbell (RX or scaled). At the 10:00 mark from Event 2, Athlete 1 will begin 15 strict wall-facing handstand push-ups (push presses for scaled), 30 KB goblet squats, and then 30/20 calories on the echo bike. Once Athlete 1 completes the entire round, then Athlete 2 can begin, completing a whole round as well. Time stops when Athlete 2 finishes the Echo bike calories. 

SCORING 

Event 3 is total time.

EQUIPMENT

RX: Wall Space and tape 
Scaled: Barbell with designated loading 
Kettlebell
Echo Bike

MOVEMENT STANDARDS 

For the Strict Wall-Facing Handstand Push-Ups, the standards are the same as the 2023 CrossFit Games Quarterfinals. The athlete must perform their handstand push-ups with both hands touching the tape line 10 inches from the wall (the furthest side of the tape from the wall is set at 10 inches, so if your tape is 2 inches in width, the closer side of the tape line will be 8 inches from the wall).. This tape line must be no wider than 30 inches. Any portion of the hands may be touching the tape lines (fingers okay). The athlete must start with the chest and thighs touching the floor before moving to the lockout position. The athlete must move into the lockout position with their hands on the line before descending for the first rep. The athlete may NOT cartwheel or kick up into the handstand position. If the athlete comes down from the wall at any time, they start again from the floor before beginning their next rep. The arms must be fully extended and in line with the body before the athlete can descend. The legs must remain straight throughout the repetition. Athletes may not attempt to “climb” the wall with their feet or legs. The feet may not be wider than the hands at any time during the movement. Each rep begins and ends with the athlete in the lockout position with the toes against the wall, arms fully extended, and shoulders in line with the body. Both hands must remain on the designated tape line. If one or both hands is not touching the tape line at any time, the repetition will not count. At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (e.g. if the hands on are on plates with a pad under the head, the top of the pad and plates must be level). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Each rep is credited when the athlete returns to the lockout position with the toes on the wall, and the arms, hips, and legs fully extended, and shoulders in line with the body. 

*If you choose to ride the line on a quality lockout on your strict handstand push-ups, an appropriate penalty will be enforced. 

The Push Press, the barbell begins at the shoulders. No racks allowed. Dip and drive with the legs while the bar is on the shoulders. Once the barbell leaves the shoulders, the hips and knees must remain straight until the weight is locked out overhead. No re-dip of the legs allowed (i.e. a push jerk or split jerk). The rep is credited when arms, hips, and knees are fully extended and the bar is directly over or slightly behind the middle of the body, with feet in line. 

For the KB Goblet Squat, every rep, including the first, must begin with the hips and knees fully extended with the kettlebell in the goblet position. the athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the athlete’s hips and knees are fully extended, the kettlebell is supported in the front of the body with both hands, and the athlete’s feet are in line with one another when the athlete is viewed from profile. 

*If you choose to ride the line on squat depth or hips fully opening at the top of each rep, an appropriate penalty will be enforced.

For the Echo bike, the monitor must start at 0 and end on 20 calories for women and 30 calories for men. The monitor will be reset after the first athlete before the second athlete is able to hop on. 

JUDGING

One Judge is required for Event 1.

VIDEO REQUIREMENTS

The working athlete and all movements must be clearly visible for the entirety of the video. Please set up your equipment and video up so that movements are visible from approximately a 45 degree angle with athletes facing the camera at all times. If it’s necessary to move the camera location or angle between Event 2 and 3, please do.

Event Description and Scorecard:

https://docs.google.com/document/d/162D6Pt8z5x9rgu_Ek58EVGNBxmX70SL1DfAWAWz4TUw/edit 

12 Rounds for time:

10 Deadlifts (225/155)

10 Burpee Box Jump-overs (24"/20")

20/15 Calorie Row

Rounds 1-6:

Athletes alternate complete rounds.

Rounds 7-12:

Athletes may partition work any way. One works, one rests.

Time Cap: 30:00

DIVISION DETAILS 

RX:

Deadlift 225/155lbs
24/20" box

Scaled
Deadlift 155/105lbs
20/14” Box

EVENT FLOW

Event 4 has two different styles in it: the first half is alternating complete rounds, and the second half is one works one rests, where athletes may partition the reps however they choose. At the sound of go, athlete 1 will work through 10 deadlifts, 10 burpee box jump-overs, and 20/15 calories on the rowing machine. Once athlete 1 finishes the full round, athlete 2 will then complete round 2 in the same format. Once 6 rounds (3 each) are completed, athletes can then break up the work in the next 6 rounds however they want, and do not need to split things up evenly. The time stops when all 12 rounds are complete. 

SCORING

Event 4 is total time. 

EQUIPMENT

1 Barbell with designated loading
1 Box 
1 Concept 2 Rowing Machine

MOVEMENT STANDARDS 

Each Deadlift rep starts with the bar on the floor and finishes with the athlete standing tall. At the top, hips and knees must be extended with shoulders behind the bar. Arms must remain straight throughout the movement; excessive bouncing is not permitted. Make sure hips open fully at the top of each rep to avoid a penalty.

For the Burpee Box Jump-Over, the rep starts with the athlete facing the box while touching the chest and thighs to the ground. The rep is credited when the athlete reaches the other side of the box. In the bottom position, the chest must be on the line, with the hands and feet straddling the line. You may step or jump in and out of the push-up position. a  two foot take-off is always required, and only your feet may touch the box. After landing on the box, you may jump or step down to the other side. There is no requirement to stand tall on top of the box. Alternatively, you may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and you must use a two-foot landing. Each rep is credited when you land on the ground on the opposite side of the box. 

Scaled Division athletes may choose to step up and over their box. If stepping up is chosen, then both feet must make contact on top of the box.

For the row, the monitor must start at 0 and end on 15 calories for women and 20 calories for men every round. The display must be on the screen with the largest numbers visible for the camera. Only one athlete may be on the rowing machine at a time. 

During the final 6 rounds of this workout, make sure that only one athlete is working at a time. While one athlete is finishing the deadlifts, the other athlete’s hands may not touch the ground to start their burpee box jump-overs until the final deadlift is completed. For the row, the non-working athlete may be staged on the rowing machine, but their hands may not touch the handle until the final burpee box jump-over is completed. Failure to meet movement standards or follow rules for one working and one resting will result in an appropriate time penalty. 

JUDGING

One Judge is required for Event 1.

VIDEO REQUIREMENTS

The working athlete, all movements, and the rowing machine monitor must be clearly visible for the entirety of the video.