COMPLETE Cup 2024
About This Competition
THE BATTLE FOR THE COMPLETE CUP
COMPLETE's Intramural Championship!
When signing up for the Cup, you can choose from RX, Scaled, and Foundations.
Each week CrossFit will release specific standards for all divisions and age groups. This will be specified in detail weekly.
When doing workouts for the Complete Cup we will follow the exact standards from The CrossFit Open.
This applies to all age groups and divsions.
For example, if you are 57 years old and sign up for SCALED in the COMPLETE Cup, you will complete the WOD as CrossFit specifies Masters 55-59 Scaled and then log your workout as SCALED in the COMPLETE Cup!
ALL athletes have the right/choice to scale the WOD beyond thier divsion standards for personal comfort, safety, and enjoyment BUT this will not count as a scored WOD.
For example, if a WOD calls for pullups with your division and you cannot perform pullups, you may continue your workout by scaling BUT every rep after the pullups would not count towards your score.
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Here is a look into CrossFit's divisions we will use for standards!
Rx’d
Do most workouts exactly as written in class. This is the most challenging option for experienced CrossFitters. Expect heavier loads and high skill gymnastics
Scaled
Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading. Choose this if you scale most class workouts.
Foundations
Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start. This offers beginner based options that anyone can do
Age Groups
Work-outs will vary weekly by Age Groups. There are nine age group divisions offering Rx'd and scaled versions of the workouts for teenage athletes aged 14-17 as well as masters athletes ages starting at 35+.
Adaptive
Adaptive athletes will sign up in the COMPLETE Cup for the Scaled or RX divisions just like all other athletes. They will then complete their weekly workout as written/modifed by the CrossFit Games for Scaled or RX (whichever they signed up for within the COMPLETE Cup)
Please visit games.crossfit.com to take a look at the Adaptive divsions for the 2023 Open.
The adaptive divisions offer equally challenging workouts modified for athletes with a significant, permanent impairment.
THE FLOW AND DETAILS
-WOD's are released every Thursday evening and can be done IN CLASS or at SPECIAL EVENTS
- All scores must be turned in by Monday
- This is a COMPLETELY SEPARATE Registration from the Games with a goal of making the OPEN more entertianing and community based!
- Registration money will be used to put on great events each week and for prizes!
- **WE USE ALL MONEY IN HOUSE TO CREATE A GREAT OPEN EXPERIENCE INSTEAD OF GIVING OUR MONEY TO Justin Medeiros
- Compete on teams within your CFC community for bragging rights, great prizes, and the COMPLETE CUP!
- Scoring will be within our gym only and is based off participation, attendance, spirit, and performance
- Teams will be led by a team captain
- Participants can choose to compete as an RX'd Scaled athlete
- WOD's will follow exact format of Games Open
- Athletes DO NOT need to sign up for the Games OPEN at games.com
If athletes would like to participate in the worldwide Games OPEN than they are welcome and encouraged to sign up, BUT this will be an extra registration paid to HQ.
Here are some facts/frequently asked questions about the Complete Cup:
Do I have to pick my division and stick with it the entire Complete Cup?
Yes. Unlike the CrossFit Open where you can switch between divisions you must stick with your division during the Complete Cup. No worries though- if you cannot complete the workout as written we will modify it for you so you can get a good workout in but the score you put in Competition Corner will be what you completed as written. (Example: RX Workout calls for 50 Double Unders- 20 Handstand Push Ups- 20 Snatches- you complete the double unders and modify the handstand push ups to keep moving through the workout but the score you post in the CC will be 50).
Will my score hurt my team?
NO! Absolutely not. We only take the top 2-3 scores from each team. So if you are not one of the top scores for your score will not hurt your team- BUT you earn points for your team based on participation! So just completing the workout will earn points for your team.
How do I earn points for my team?
Most points are earned through participation and teamwork. We will have fun challenges throughout the week- these could be simple fitness related tasks, social media challenges or something to show your team spirit.
Do I have to attend every Complete Cup Event?
No. You have from Thursday night until Monday evening to complete the workout. We will do the workouts during Friday class times or you can complete them on your own.
What happens at Friday Night Lights?
Magic! We will run the workouts in heats and you will have a judge to count all our reps. It is set up like a CrossFit Competition but has all your buddies there to cheer you on!
Should I participate in the Complete Cup?
Yes. You will be sad if you don't. It doesn't matter if youre a veteran or a newbie. We will take care of you and make sure you have a wonderful time.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Derek Nelson | 3 |
| 2 | Josh Flowers | 9 |
| 3 | JOHN WESSELHOFT | 9 |
| 4 | CHASE BRUM | 13 |
| 5 | Conner Thompson | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | SCOTT LATTA | 5 |
| 2 | Denver Russell | 7 |
| 3 | Jared Epling | 9 |
| 4 | Craig Garrett | 17 |
| 5 | DAVID MENDOZA | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Allanah Rainbolt | 3 |
| 2 | ESTHER EDINGTON | 8 |
| 3 | Whitney Zuspann | 11 |
| 4 | KIM THOMPSON | 14 |
| 5 | NIKKI SHORT | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Taylor Epling | 8 |
| 2 | COURTNEY CAMPBELL | 11 |
| 3 | Kristen Callaway | 14 |
| 4 | Kristi Adkins | 15 |
| 5 | JAMIE ERNST | 15 |
Workouts
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
WORKOUT VARIATIONS
For the COMPLETE Cup, you will complete 24.1 with the loads and standards designated for your division (RX, Scaled, or Foundation) AND Age.
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
RX'D AND SCALED
QUICK START
Start standing tall with your back to the dumbbell.
After the call of “Go,” pick up the dumbbell and complete 21 dumbbell snatches with one arm.
Then complete 21 lateral burpees over the dumbbell.
Next, complete 21 dumbbell snatches with your other arm.
Then complete another 21 lateral burpees over the dumbbell.
Repeat this sequence for 15 reps and then 9 reps of each movement.
Time stops after the final burpee when both feet touch the ground on the opposite side of the dumbbell.
Your score will be the total time it takes to complete all reps or the number of reps completed within the 15-minute time cap.
NOTES
You may start the rounds of 15 and 9 snatches with either arm.
You may NOT switch arms in the middle of a set of snatches.
There is no required floor plan for this workout.
Record the time after completing the round of 21s and then again after completing the round of 15s. If you do not complete the workout before the time cap, one of these is your tiebreak time. The athlete who completed the previous section faster wins the tie.
If the workout is completed before the time cap, there is no tiebreak.
Gymnastics grips are NOT allowed during this workout.
EQUIPMENT
1 dumbbell
FOUNDATIONS
QUICK START
Start standing tall.
At “Go,” grab the dumbbell and complete 21 dumbbell snatches with one arm.
Then complete 21 burpees.
Next, complete 21 dumbbell snatches with your other arm and another 21 burpees.
Repeat this sequence for 15 reps and then 9 reps of each movement.
Time stops when the final burpee is complete.
NOTES
You may start the round of 15 and 9 snatches with either arm.
You may switch arms in the middle of a set of snatches.
There is no required floor plan for this workout.
Record the time after you complete the final 21 burpees, and this will be your tiebreak time if you do not complete the final 15 burpees. Record the time again after the final 15 burpees if you get that far, and this will become your tiebreak time if you do not complete the workout. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.
If the workout is completed before the time cap, there is no tiebreak.
EQUIPMENT
1 dumbbell
As many rounds and reps as
possible in 20 minutes of:
- 300-meter row
- 10 deadlifts
- 50 double-unders
WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Teenagers 14-15:
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)
Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders
Scaled Teenagers 14-15:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders
Scaled Masters 55+:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders
QUICK START
- Start seated on the rower with hands off the paddle.• At the call of “Go,” row 300 meters.
- Then complete 10 deadlifts.
- Finish the round by completing 50 double-unders.
- Continue the sequence of rowing, deadlifts, and double-unders for 20 minutes.
- Your score will be the total number of reps completed in 20 minutes.
NOTES
- There is no required floor plan.
- Gymnastics grips are NOT allowed during this workout
- Athletes may receive assistance resetting the rower between rounds.
- There is no tiebreak.
- During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps).
- If time expires during the row, record your score when the monitor has come to rest.
EQUIPMENT
- Barbell, plates, and collars.
- Concept2 rower. No other type of rower is allowed.
- Jump rope.
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 65 lb, 95 lb (29, 43 kg)
♂ 95 lb, 135 lb (43, 61 kg)
Teenagers 14-15:
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)
Masters 55+:
♀ 45 lb, 65 lb (20, 29 kg);
chin-over-bar, chest-to-bar
pull-ups
♂ 65 lb, 95 lb (29, 43 kg);
chin-over-bar, chest-to-bar
pull-ups
Scaled: (Ages 16-54)
♀ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chestto-bar, chin-over-bar pull-ups
Scaled Teenagers 14-15:
♀ 35 lb, 55 lb (15, 25 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups
Scaled Masters 55+:
♀ 35 lb, 55 lb (15, 25 kg); jumping chestto-bar, chin-over-bar pull-ups
♂ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups
Each individual can score points this week with the tasks below! (there will be scorecards and a collection area setup for you at the gym)
CORNHOLE Challenge- You can earn up to 16 points for your team! (Make sure you check the details of the challenge below)
2 Points- Attending Friday Night Lights
2 Points Dressing Up for Friday Night Lights
3 Points- Complete Open Workout 24.1
IF you cannot attend FNL you can earn 4pts for your team by completing a 20 burpee penalty with a witness (this is only for those that cannot attend FNL for scheduling reasons)
COMPLETE CUP WEEK 2
___ Attend FNL (2pts)
___ Dressed Up at FNL (2pts)
___ Completed Workout (3 pts)
___ Contribute to Charity (3pts)
___ Completed 20 Burpee Penalty- 4pts
(only for those that could not attend
FNL)
____ Total Points Earned
Media
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Event Details
Closes: Mar 8, 2024
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