Secret City CrossFit Showdown

Soar is a chipper-style workout where teams must work together to complete the list of movements. One teammate works at a time, switching as needed. Reps must be split evenly. Partition as desired. 

100 Wall Balls 
80 Calorie Row
60 Toes-to-Bar
40 Deadlifts 
20 Thrusters

RXish:
Male-20lb Wallball, 205lb Deadlift, 95lb Thruster
Female-14lb Wallball, 155lb Deadlift, 75lb Thruster

Scaled:
Male-14lb Wallball, 135lb Deadlift, 65lb Thruster
Female-10lb Wallball, 105lb Deadlift, 45lb Thruster

Movemement Standards:

RXish Division
1. Wall Balls 
Athlete starts standing with the ball.
Full squat: Hip crease below knee at bottom.
Ball must hit above the 10ft target line for men and 9' for female.

2. Calorie Row
Damper setting is athlete’s choice.
Must stay on rower until monitor reads 80 calories.
Handles must be placed back in cradle before switching.

3. Toes-to-Bar/Knee Raise
Both feet must touch the bar between the hands at the same time.
Scaled-Both knees must be raised above hip crease at the same time. 
Start from a full hang (arms fully extended, feet behind vertical plane).
No rep: Only one foot touches, athlete doesn’t start from a hang, or break the plane.

4. Deadlifts 
Bar starts on the floor.
Full lockout: Hips and knees extended, shoulders behind the bar.
No bouncing 
No rep: Incomplete lockout or bar does not touch floor.

5. Thrusters 
Squat clean start is permissable.
Bar must pass through full squat (hip crease below knee).
Finish with bar overhead, hips/knees/arms locked out.
No rep: Pressing in two stages, squat too shallow, or incomplete lockout.

At the 16min mark athletes will rest for 3 minutes then begin Workout 1B

In a 6-minute window, each team will establish the heaviest successful complex of:

1 Deadlift
1 Hang Clean
1 Front Squat
1 Jerk

Score: A combination of the heaviest unbroken complex successfully completed by each team member. 

Deadlift
Bar starts on the floor.
Full lockout at the top: knees and hips fully extended, shoulders behind the bar.
No rep if:
Athlete does not reach full extension

Hang Clean
Must be initiated from the hang position (i.e., bar is lifted from the floor to hips, then cleaned).
Power, squat, or split clean allowed.
Bar must pass through the front rack position with elbows in front of the bar.
No rep if:
The bar is cleaned directly from the floor without pausing at hang
Incomplete front rack position

Front Squat
Athlete must squat from the rack position.
Hip crease must clearly pass below the top of the knees.
Full lockout at the top (hips and knees extended).
No rep if: Squat is too shallow
Athlete doesn’t stand fully at the top

Jerk
Any overhead variation is allowed: push jerk, split jerk, squat jerk.
Bar must finish directly overhead with full lockout:
Arms extended
Hips and knees fully extended
Feet brought back in line (for split jerk)
No rep if:
Bar isn’t locked out overhead
Feet not brought back together before dropping bar


 

With a 12 minute clock:

-Both athletes will run 400m together
-For each movement: RXish athlete must complete all reps before the Scaled athlete can begin
-Finish with another 400m run together

Time stops when both athletes cross the line.

400m Run (Together)
Both partners run together.
Athletes may not advance to the next station until both partners have returned from the run.
Time starts at GO and ends when both return from the second run.

Burpee Box Jump Overs / Step Overs (50 Total, 25 Per Athlete) 20" box for all.
RXish:
Full chest-to-ground burpee on one side of the box.
Two-foot takeoff onto and over the box (jumping over, not landing on top, is allowed).
No need to stand tall on top of the box if stepping/jumping over.

Scaled:
Full chest-to-ground burpee on one side of the box.
Step-ups and step-overs allowed.
No need to open hips on top of the box.

Important Rule:

RXish athlete completes all 25 reps before scaled athlete may start.
Athletes must face the box but may jump laterally

Double Unders / Single Unders (75 DU-RXish/100 SU-Scaled)
RXish:

Rope must pass under the feet twice per jump.
Only successful double unders count toward total.

Scaled:

Rope passes under the feet once per jump.
Missed reps do not count.

RXish completes all 75 DUs before Scaled begins their 100 SUs.

Pull-Ups / Ring Rows (20 per athlete)
RXish:

Athlete must start from full hang.
Chin must clearly break the horizontal plane of the bar.
Kipping, butterfly, and strict all allowed.
No rep: chin below bar or not starting from full extension.

Scaled:

Rings will be  " off the floor. Tape line will be directly under. Feet must stay behind tape line.
Rings pulled to chest with full extension at bottom and must come in contact with chest. Hips must remain locked out. 
No kipping.
RXish finishes 20 pull-ups before Scaled begins 20 ring rows.

400m Run (Together)
Same rules as first run — both partners must finish together.
Time stops when both partners cross the line.

With a descending Partners alternate full rounds (“You Go, I Go” style)
Each round includes:

12 Bike Calories
25-ft Walking Lunge
25 Sit-Ups
25 Air Squats
Score: Total combined rounds + reps completed in 20 minutes

Workout Standards:

12 Bike Calories
Echo bike.
Athlete may adjust seat before starting.
Calories must reach 12 before dismounting.
Hands must stay on handles, feet on pedals until calories complete.
Teammate may not assist in pedaling.


25-ft Walking Lunge
Every 5 feet is 1 rep.
Back knee must touch the ground on every step.
Athlete must stand fully at the top of each step (hips and knees open).

No Rep If:
Back knee doesn’t touch floor
Athlete skips open hips at the top of step
Athlete doesn’t complete full 25-ft (mark at each 5-ft zone for clarity)

25 Sit-Ups
Athlete starts lying on back, shoulders touching floor.
Hands must touch the floor behind head at the start.
Rep finishes when shoulders pass vertical and hands touch the feet or ground in front.
No Rep If:

Shoulders don’t pass vertical hip crease
Hands don’t touch behind head or at finish


25 Air Squats
Start standing tall, feet under hips/shoulders.
Hip crease must clearly pass below the top of the knee.
Full extension at the top: hips and knees locked out.
No Rep If:

Squat too shallow
Athlete doesn’t reach full extension at the top

Workout Flow:

Partner A completes a full round (bike → lunge → sit-ups → squats)
Partner B begins next full round
Continue alternating for 20 minutes
Only one partner works at a time
Score is total rounds + additional reps completed by both athletes