2024 1UP Winter Games

WG 2024 INDIVIDUAL E.1 "EMOM THIS"

For Time: 45 Shoulder to Overhead (165/115)

At the start of every minute on the minute

1 Gymnastics complex:
5 TTB
3 C2B
1 Bar MU

In the remaining time AMRAP Shoulder to Overhead
Time Cap: 6:00

Score = Time to 45 Shoulder to Overhead

Or

Reps of Shoulder to Overhead completed in 6:00

At the call of “Go” athletes must be touching the wall in their station and will move to the pull up bar and complete one gymnastics complex (the complex does not need to be unbroken). Any remaining time in the first minute; athletes will accumulate reps of Shoulder to Overhead. At the 1:00 minute mark, athletes must touch the wall before moving back to the pull up bar to complete one gymnastics complex before accumulating any additional Shoulder to Overhead. This pattern will continue every minute on the minute until the athlete completes 45 reps of Shoulder to Overhead or time expires.

The athlete’s score will either be the time it takes to complete 45 Shoulder to Overhead or one second will be added to 6:00 for each rep under the 45 target. 

Movement Standards:

Toes to Bar:

• Begin by hanging from the pull-up bar with arms
  extended.
• Heels must be brought back behind the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.)
  is permitted
• Overhand, underhand, or mixed grips are all
  permitted.
• The rep is credited when both feet come in contact
  with the bar at the same time, between the hands.
• Any part of the feet may make contact with the bar

Chest to Bar:

• Begin by hanging from the pull-up bar with arms extended, can be continued from the TTB
• The rep is credited when the chest clearly comes into contact with the bar below the collarbone
• kipping or butterfly pull-ups are allowed as long as all the requirements are met

Bar Muscle Up:

• The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
• Only the hands, and no other part of the arm, may touch the bar during the rep.
• Removing the hands and resting in the support position is not allowed.

Shoulder to Overhead:

• The barbell must start on the floor. The athlete must bring the bar to the
  shoulders
• The rep begins with the barbell in the frontrack position and the bar in contact with the torso.
• The rep is credited when the barbell is fully locked out overhead with
  the athlete’s arms, hips, and legs extended. The feet must be in line
  under the body, and the bar must be over the center of the athlete’s body when viewed from profile.
• A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.

WG 2024 INDIVIDUAL E.2 “EMOM That”

For Time: 50 Front Squats

EMOM x 15 Rounds

• Minute 1: 3/2 Seated Rope Climbs
• Minute 2: 16/12 Cal Ski
• Minute 3: AMRAP Front Squats (185/125)
• Minute 4: Rest

Score = Time to 50 Front Squats

Or 

Score = 15:00 + Total front squats (<=50)

At the call of “Go” athletes will start from a seated position on the floor and complete 3/2 rope climbs within a 1:00 time cap. With any remaining time the athlete may rest until the minute is complete. At 1:00 the athlete will step onto the skierg and complete 16/12 Calories and rest for any remaining time. At 2:00 the athlete must start touching their red rig posts and move to the barbell and complete as many Front Squats as possible in 1 minute. At 3:00 all athletes will have a 1:00 rest and this format will repeat until 15 rounds have been completed. The athletes must complete the required work of 3/2 rope climbs and 16/12 Calories on the Skierg to advance to the next movement. If the athlete does not complete the required work in that time they must wait until the next full round starts at the seated rope climbs.

The athlete’s score will be either be the time it takes to complete 50 Front Squats or one second will be added to 15:00 for each rep not completed

Movement Standards:

Seated Rope Climbs:

• Each rep starts in a seated position on the floor, athletes may have their hands on the rope.
• Athlete's feet must be off the floor before they start the climb and the feet can not touch the floor until the rep is completed.
• Any style of climbing is permitted, athletes may use their feet to climb the rope.
• The rep is credited when one hand clearly touches the black metal beam above the rope.
• There are no requirements during the descent of the climb.

Ski:

• Athletes must start with their feet off the "skateboard" piece and may not step on and grab the handles until "Go" is called for the ski erg round.
• The monitor on the ski erg must be set to zero (judges are allowed to assist) at the beginning of the ski. You may adjust the damper at any time.
• Hands must remain on the handles until you have reached the designated calories for the round.

Front Squat:

• Athletes must start touching the red rig posts in their station and at the call of "Go" for the front squat round, athletes will proceed to their barbell.
• Each set of front squats must begin with the barbell on the ground.
• The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.
• The bar must remain in the front-rack position. The hands do NOT need to remain on the bar.
• A full squat clean is permitted but not required to start the movement.
• The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

WG 2024 INDIVIDUAL E.3 “Wide Base”

For Time:

10 Chest-To-Wall Handstand Push-Ups

50/35 Calories on Row-erg

150 Double Unders

20 Strict Handstand Push-Ups

150 Double Unders

50/35 Calories on Row-erg

10 Wall Walks

Time Cap 13:00

At the call of “Go” athletes will start from a standing position behind their red rig posts and advance to the wall to complete 10 Chest-To-Wall Handstand Push-Ups, then 50/35 calories on the Row-erg, then 150 Double Unders. The athletes then complete 20 Strict HSPU, then 50/35 calories on the Row Erg, then 150 Double Unders. The athletes then completes 10 Wall Walks.

Score will be the athletes time it takes to complete the work or 1 second will be added to the 13:00 time cap for each rep not completed.

Movement Standards:

Setup:

• For the Chest-To-Wall Handstand Push-Up, Strict Handstand Push-Up, and Wall Walk each station will reflect the 2024 CrossFit Quarterfinals standards including a 30 inch tape like 10 inches from the wall to the outside of the tape line.

Chest-To-Wall Handstand Push-Up

•  Prior to the rep athletes will be in a standing position behind the red rig posts in their station facing the wall.
• Each rep begins and ends in the lockout position with:
  • Both hands touching the tape line. Any portion of the hands may be touching the line (fingers OK).
  • Toes against the wall.
  • Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with
    the body before descending.
  • There is no requirement for how an athlete gets into the starting position (lockout) against the wall.
  • The legs must remain straight throughout the entire movement.
• At the bottom, the head must make contact with the ground.
  • The head does NOT need to touch the tape line.
• Each rep is credited when the athlete returns to the lockout position with:
  • Toes on the wall.
  • Arms, hips, and legs fully extended.
  • Shoulders in line with the body.
• Common No Reps:
  • Kipping or any assistance with the legs
  • Feet coming in contact with the black posts in the station

Row:

• The monitor must be set to 0 at the beginning of each row (Judges will assist).
• The monitor must count UP to the designated distance.
• Any damper setting may be used at any time.
• Remain seated until the monitor clearly reads 50/35 calories.

Double-Under:

• The rope passes under the feet twice during a single jump.
• The rope must spin forward.

Strict Handstand Push-Up:

• Each rep begins and ends in the lockout position with:
  • Both hands touching the tape line. Any portion of the hands may be touching the line (fingers OK).
  • Heels against the wall.
  • Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with
    the body before descending.
• At the bottom, the head must make contact with the ground.
  • The head does NOT need to touch the tape line.
• Each rep is credited when the athlete returns to the lockout position with:
  • Heels on the wall.
  • Arms, hips, and legs fully extended.
  • Shoulders in line with the body.
• Feet may NOT touch the black rig posts at any during the rep

Wall Walk:

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, for the men both hands must not be touching and be on the far side of the tape from the wall, for the women both hands must touch the first tape line (fingers touching is OK).
• Both hands must remain not touching (men) or remain touching (women) the tape until both feetare on the wall.
• At the top of the movement, men and women's both hands must touch the tape line for the 10-inch mark before the athlete can descend.
  • Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands clearly pass the forward tape line (men) or both hands are touching the first line (women).
• The rep is credited when the athlete returns to the starting position, and their chest, thighs, and feet touching the ground.

RELEASED BEFORE THE WORKOUT STARTS.

WG 2024 INTERMEDIATE DUO E.1

AMRAP in 6:00: Shoulder to Overhead (135/95)

At the start of every minute on the minute

1  SYNCHRO Gymnastics complex:
5 TTB
3 Chin over bar pull ups
1 Chest to Bar

Score = Total reps of Shoulder to Overhead

At the call of “Go” athletes must be touching the wall in their station and will move to the pull up bar to complete one gymnastics synchronized complex (the complex does not need to be unbroken). With any remaining time in the first minute; athlete 1 will accumulate reps of Shoulder to Overhead. At the 1:00 minute mark, both athletes must touch the wall before moving to the pull but bar to complete the synchro gymnastics complex and athlete two will move to the barbell. This pattern will continue every minute on the minute for 6 rounds total, 3 rounds each athlete.

The team’s score will be total reps of the Shoulder to Overhead completed in 6:00.

Movement Standards:

Toes to Bar:

• The rep begins with the arms fully extended and feet off the ground
• Heels must be brought back behind the bar.
• Wearing hand protection (gymnastics-style grips, gloves, etc.)
  is permitted
• Overhand, underhand, or mixed grips are all
  permitted.
• The rep is credited when both feet come in contact
  with the bar at the same time, between the hands.
• Any part of the feet may make contact with the bar
• Reps will be judged in synchro with both athletes feet touching the bar at the same time.

Pull-Ups:

• The rep begins with the arms fully extended and feet off the ground. The first rep can be continued from the TTB.
• The rep ends and is credited when the chin clearly comes above the pull-up bar
• During the movement:Any style of pull-up or grip is permitted
• Reps will be judged in synchro with both athletes chin above the bar at the same time.

Chest to Bar:

• The rep begins with the arms fully extended and feet off the ground. The first rep can be continued from the Pull Up
• The rep is credited when the chest clearly comes into contact with the bar below the collarbone
• kipping or butterfly pull-ups are allowed as long as all the requirements are met
• Reps will be judged in synchro with both athletes chest touching the bar at the same time.

WG 2024 INTERMEDIATE DUO E.2 “EMOM That”

For Time: 60 Front Squats (135/95)

4 Rounds (15:00)

• Within 2:00 Partners must complete:
  • 4/3 Rope Climbs
  • 33/25 Cal Ski
• Minute 3: AMRAP Front Squats (135/95)
• Minute 4: Rest

Score = Time to 60 Front Squats

Or 

Score = 15:00 + Total front squats (<=60)

At the call of “Go” partners will work to complete 4/3 Rope Climbs starting from a standing position and 33/25 Calories on the ski. Teams may split this work anyhow and both athletes may be working at the same time. Partners must complete the required reps to advance to the next round or rest until the next 2:00 window starts. At 3:00 partners must start touching a red rig post and move to the barbell where they will complete as many Front Squats as possible in 1:00 and they must change athlete working every 10 reps.

The teams score will be either be the time it takes to complete 60 Front Squats or one second will be added to 15:00 for each rep not completed

Movement Standards:

Rope Climbs:

• Each rep starts with both feet on the ground.
• The athletes may NOT jump into the rope climb
• Any style of climbing is permitted, athletes may use their feet to climb the rope.
• The rep is credited when one hand clearly touches the black metal beam above the rope.
• There are no requirements during the descent of the climb.

Ski:

• Athletes must start with their feet off the "skateboard" piece and may not step on and grab the handles until "Go" is called for the ski erg round.
• The monitor on the ski erg must be set to zero (judges are allowed to assist) at the beginning of the ski. You may adjust the damper at any time.

Front Squat:

• Athletes must start touching the red rig posts in their station and at the call of "Go" for the front squat round, athletes will proceed to their barbell.
• Each set of front squats must begin with the barbell on the ground.
• The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.
• The bar must remain in the front-rack position. The hands do NOT need to remain on the bar.
• A full squat clean is permitted but not required to start the movement.
• The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.
• The bar MUST be dropped to the floor when one athlete has completed 10 reps before the other starts their set it can not be "passed in the air".

WG 2024 INTERMEDIATE DUO E.3A/3B “Wide Base”

AMRAP 10:00

Athlete 1: Calorie Row

Athlete 2: 

• 1 Round of:
  • 5 Wall Walks
  • 50 Double Unders

This workout will have two scores:

• 3A – Calories Rowed
• 3B – Number of reps completed in 10 minutes

Athlete 1 will start on the rower, feet strapped in, hands behind the back. The athlete 2 will start behind the red rig posts. At the call of “Go” athlete 1 will start rowing while athlete 2 will work to complete one round of 5 wall walks and 50 Double Unders. Once athlete 2 completes a full round, the Athletes will switch places and Athlete 2 will row while Athlete 1 completes one round of the AMRAP. They will continue to alternate full round for 10:00 minutes.

Movement Standards:

Setup:

For the Chest-To-Wall Handstand Push-Up, Strict Handstand Push-Up, and Wall Walk each station will reflect the 2024 CrossFit Quarterfinals standards including a 30 inch tape like 10 inches from the wall to the outside of the tape line.
Chest-To-Wall Handstand Push-Up

Row:

• The monitor must be set to 0 at the beginning of the workout, judge will take the total number of calories at 10:00.
• Any damper setting may be used at any time.

Wall Walk:

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, for the men both hands must not be touching and be on the far side of the tape from the wall, for the women both hands must touch the first tape line (fingers touching is OK).
• Both hands must remain not touching (men) or remain touching (women) the tape until both feetare on the wall.
• At the top of the movement, men and women's both hands must touch the tape line for the 10-inch mark before the athlete can descend.Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands clearly pass the forward tape line (men) or both hands are touching the first line (women).
• The rep is credited when the athlete returns to the starting position, and their chest, thighs, and feet touching the ground.

Double-Under:

• The rope passes under the feet twice during a single jump.
• The rope must spin forward.

RELEASED BEFORE THE WORKOUT STARTS.