2024 CrossFit Eminence In-House Competition

For Time
20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10 Reps of:
Barbell Deadlift 95/75lbs
Dumbbell Bench Press 35/20
Kettlebell Clean 26/18 (blue/pink)
*Bike Calories (with partner) 10/7 after each round of three movements
**Time Cap is 17 minutes

As the clock starts:
-One athlete will complete all of the 20 reps of the Deadlift.
-Another or the same athlete will then complete 20 reps of the Dumbbell Bench Press
-Another or the same athlete will then complete 20 reps of the Kettlebell Clean
-Once all three movements are completed, both athletes will complete 10/7 calories each on a bike (each team will have one Assault bike and one Echo bike) together
-Continue with the round of 19 and repeat until the round of 10 is completed (ending on the bike)

Rules:

• One Athlete works at a time during the Linda portion of the workout (DL, BP, Clean)
• Teams may break up the movements however they want to (e.g. Partner A does 20 deadlifts, Partner B does 20 bench press, Partner A does 20 Cleans, etc...)
• The athlete chosen to do the movement has to complete all reps per round (No splitting the reps per round - Partners A & B can't complete 10 reps each of the deadlift for the round of 20).
• Teams can change what athlete completes which movement per round, as long as all reps are completed by one athlete. (e.g. Partner A can do all of the movements in the round of 20, and Partner B can do all the movements in the round of 19, etc...)
• Athletes can wait at the next movement ready to go and can start as soon as all of the previous movement's reps are done
• The minimum standard for this workout is the bike (as both athletes have to complete all cals per round). There is no standard for Linda - one athlete can do all the Linda reps if they wanted to.
• Both athletes must stay on the bike until both complete the 10/7 reps.
• One partner may start the bike early, as long as they start after the final kb clean rep is completed.
• Screens are reset each round
• Deadlift must start from the ground each rep, and hips and knees must be extended fully at the top of the movement with shoulders behind the bar. 
• Bench Press: the rep starts with arms fully extended, the weight is then lowered to the shoulder/chest and must touch, then the press must be completed to elbows full extension. 
• Kettlebell cleans: two kettlebells are used, both kettlebells start from the floor for each rep. The kettlebells are cleaned to the proper front rack position with hips and knees fully extended for the rep to count.
• Fastest time wins the workout
• If teams are time capped, the team with the higher reps at the time cap will place higher.

"Dragon Mile"

This is a 2 part workout that will test your strength and conditioning at the same time.

The workout starts off with a 4 Minute AMRAP of Front Squats. One partner works at a time completing as many reps as possible of the Front Squat with any of the 4 barbell weight options. The front squat will come from the floor, so a clean will be required to initiate the movement. Each barbell weight has a point total associated to it - the most points at the end of the 4 minutes is the winner of the workout.

Rules:

• Only one partner can work at a time (the resting partner can't touch a barbell until the working partner is done). You must tag your partner before starting the lift.
• The bar must be cleaned by the athlete doing the front squats (no passing the barbell to your teammate)
• Hip crease must go below knee at the bottom of the squat, and the hips and knees must fully extend at the top of the squat for it to count as a rep.
  Point Totals are 1 for 75/55, 2 for 95/65, 3 for 135/95, 4 for 225/155
• Different weights can be lifted, but once the barbell is put down, you must switch lifters (missing the clean will require a change in lifter).
• You can do as many sets as you want as long as they are completed within the 4 minute clock.
• Most points accumulated in 4 minutes will win the 1st part of the workout. If there is a Tie in points, the team with the faster .50mile time will win the tiebreaker

Part 2: The Mile
Immediately at the end of the 4 minute AMRAP the clock will start for the Mile run on the Treadmill. Each individual is required to run at least .25 miles to start, after the .50 mile distance, the remainder of the .50 miles can be split however you want.
 
Rules:

• At the End of the 4 minute AMRAP, the mile clock will start immediately.
  One teammate can stand on the treadmill before the clock starts, but they must stand on the rails (not the belt).
• The distance must read 0 before starting
• Partner 1 will run .25 miles on the treadmill
• Partner 2 will then run .25 miles on the treadmill until it reads .50 miles.
• After the .50 mile distance, the team can split up the distance however they want.
• Fastest 1 mile time will win the second part of the workout.

"Dragon Mile"

This is a 2 part workout that will test your strength and conditioning at the same time.

The workout starts off with a 4 Minute AMRAP of Front Squats. One partner works at a time completing as many reps as possible of the Front Squat with any of the 4 barbell weight options. The front squat will come from the floor, so a clean will be required to initiate the movement. Each barbell weight has a point total associated to it - the most points at the end of the 4 minutes is the winner of the workout.

Rules:

• Only one partner can work at a time (the resting partner can't touch a barbell until the working partner is done). You must tag your partner before starting the lift.
• The bar must be cleaned by the athlete doing the front squats (no passing the barbell to your teammate)
  Hip crease must go below knee at the bottom of the squat, and the hips and knees must fully extend at the top of the squat for it to count as a rep.
• Point Totals are 1 for 75/55, 2 for 95/65, 3 for 135/95, 4 for 225/155
• Different weights can be lifted, but once the barbell is put down, you must switch lifters (missing the clean will require a change in lifter).
• You can do as many sets as you want as long as they are completed within the 4 minute clock.
• Most points accumulated in 4 minutes will win the 1st part of the workout. If there is a Tie in points, the team with the faster .50mile time will win the tiebreaker

Part 2: The Mile
Immediately at the end of the 4 minute AMRAP the clock will start for the Mile run on the Treadmill. Each individual is required to run at least .25 miles to start, after the .50 mile distance, the remainder of the .50 miles can be split however you want.
 
Rules:

• At the End of the 4 minute AMRAP, the mile clock will start immediately.
• One teammate can stand on the treadmill before the clock starts, but they must stand on the rails (not the belt).
• The distance must read 0 before starting
• Partner 1 will run .25 miles on the treadmill
• Partner 2 will then run .25 miles on the treadmill until it reads .50 miles.
• After the .50 mile distance, the team can split up the distance however they want.
• Fastest 1 mile time will win the second part of the workout.

Every 4 Minutes for 4 rounds (rest 1 minute after each round)
As the clock starts:

-Both athletes will row 20/14 calories at the same time. The team can't move from the rower until both athletes are done with their distance.
-Athlete 1 will choose one of the Knee Raise, Leg Raise, Toes to Bar movements and complete all reps while Athlete 2 will be hanging from the rig.
-The reps only count when the "non-working" athlete is hanging from the rig.
-After Athlete 1 completes all the reps, Athlete 2 does one of the Knee Raise, Leg Raise, Toes To Bar Movements.
-Athlete 1 will choose one of the Ring Row, Pullups, Chest To Bar, Bar Muscle Up movements and complete them while athlete 2 is hanging from the rig.
-Athlete 2 will then choose one of the Ring Row, Pullups, Chest To Bar, Bar Muscle Up movements and complete them while Athlete 1 hangs from the rig.
-After all of the reps are completed, both athletes will do as many reps as possible of the Synchro Alternating Single Arm Devil's Press in the remaining time.
-Repeat for 4 rounds and the total reps will be the score for the workout.

Rules:

• Both Athletes will be seated in the row before the clock starts, with their screens set to 0 each round.
• Athletes can't grab the row handle until the clock starts
• Each athlete must declare which movements they are performing (1 toe to bar option, 1 bmu option) to their judge before the start of the workout and each round during the 1 minute break.
• The movements can change after each round, but you must complete all the reps of the movement you choose (you can't switch movements in the middle of a round). If you chose bar muscle up, you must complete 4 before moving on.
• The usual Class/Open standards apply for gymnastic movements and will be reviewed prior to the workout. That means toes have to touch the bar on T2b, the chin has to go over the bar for pullups, etc...
• One partner must be hanging from the rig while the other is completing the reps. It is a no rep if a movement is completed when the other partner is NOT hanging.
• One partner works at a time (while the other is hanging) and all the reps must be completed before the other partner starts their movement.
• You can't take a round off - The minimum requirement is for both partners to complete the row. If the minimum is not met each round, it will be a DQ for the workout for the team.
• For the Synchro Alternating Single Arm Devil's Press, one dumbbell will be used per partner. The athlete goes to the ground (chest/shoulder touching the dumbbell) - both athletes must have their chest/shoulder touching the dumbbell at the same time before standing. Athletes will bring their feet to the dumbbell and stand up with the dumbbell, then swing the dumbbell overhead. Both athletes must be in sync at the top fully extended (knees, hips, arms) at the same time before starting the next rep. The next rep begins and the dumbbell will move to the opposite arm (you can switch on the way down from the previous rep or at the ground). This will be repeated until the 4 minutes is up. Partners don't have to use the same arm, but it must alternate with each rep.