COMPETITION

Platform and Heat Order for Athletes: here

Time Line:

7:30am  Registration Opens
8:30am  Registration Closes
8:45am  Opening Remarks
8:50am  Check in at assigned platform
9:00am  Press starts
10:30amISH  Deadlift starts

12:45pm  Opening afternoon remarks
12:50pm  Heat 1 athletes check in
1:00pm   Heat 1 starts for WOD

Heats *should* start every 25 minutes starting at 1:00pm.  We will announce check-in for each Heat 10 minutes prior to start time.

6:00pmISH  Announce winners

Spectators:  $5.00 at the door (CASH only)
We initially were not going to have a spectator fee but it has become necessary due to the rising costs of putting on this event. Any money we collect that goes beyond breaking even, will be awarded to the 8 finalists.

Qualifier T-shirts: $20.00 (Cash or check)

Coffee a la Cart : There will be coffee available for purchase at the site from Coffee a la Cart. The coffee served is "Cafe Luca".

EXERCISE INSTRUCTIONS:

Clean and Press

This lift requires the athlete to lift barbell from the ground and assume a fully erect standing position with barbell held in both hands in front of the neck, with thumbs around the bar.  Athlete assumes a standing position facing the head judge.  Upon command of “press” from head judge, he/she will then perform a military press according to the CrossFit Total Federation rules page 4.

After pressing barbell overhead to lockout, athlete will lower bar to front of shoulders under control, and then lower barbell to ground under control.  Uncontrolled dropping of barbell will result in lift not being counted.

Athletes will each have three attempts to Press.   The heaviest lift only will be counted in scoring.

Deadlift

The deadlift will be performed according to the CrossFit Total Federation rules page 7.

Athletes will each have three attempts.  The heaviest lift only will be counted in scoring.

CrossFit Total Federation rules page 11 governing personal equipment will be followed.

Although the strength event will be conducted like a CrossFit Total, we are imposing limits on how the bar is loading during the Deadlift.  The weight you call for must fall within this pattern.

The Deadlift bar will be loaded as follows:

For Men the opening weight must be at least 125kg.  Bars will be loaded with 10kg increments up to 175kg.  Above 175kg, the bar will be loaded with 5kg increments up to 200kg.  2.5 increments may be called for above 200kg.

The bar will be loaded as follows (all weight in kiligrams!):  125, 135, 145, 155, 165, 175, 180, 185, 190, 195, 200, 202.5, 205….

For Women the opening weight must be at least 80kg.  Bars will be loaded with 5kg increments up to 105kg.  Above 105kg, the bar will be loaded with 2.5kg.

The bar will be loaded as follows (all weight in kiligrams!):  80, 85, 90, 95, 100, 105, 107.5, 110, 112.5 …..

WOD: 
5 rounds for time:

3 muscles-ups MEN / 2 muscles-ups WOMEN
30 wall ball:  20 lb medicine ball MEN / 12 lb medicine ball WOMEN
6 sumo deadlift high-pull:  60k MEN / 40k WOMEN

There is a 20 minute time limit.

Muscle-up

Performed on gymnastics rings.

To assume the starting position, athlete grips rings with a false grip or regular grip and hangs with arms fully extended and feet off the ground. At this point either the muscle-up begins or the athlete may acquire the false grip. While acquiring the false grip the arms may flex, but the feet cannot touch the ground again until the end of the repetition.

Dropping off rings before returning to starting position will result in repetition not being counted.

Every repetition must begin with athlete hanging with arms fully extended and feet off the ground.  Arms may then flex while acquiring false grip if required.

If athlete slows or stops, or repositions hands during the upward pull, the repetition will still be counted.

Failure to achieve complete extension of the elbows at the top of the movement will result in repetition not being counted.  Any athlete who is anatomically unable to achieve full elbow extension must report this condition to the judges BEFORE the start of their heat.

If athlete cannot do a muscle-up, 9 ring pull-ups can be substituted. This will be considered a scaled exercise and the athlete will not be eligible for the CrossFit Games. 

Wall-Ball

Exercise will be performed with Dynamax medicine balls
20 lb medicine ball MEN
12 lb medicine ball WOMEN

Starting position:  athlete is holding medicine ball in front of face and squatting so that the crease of the hips is below the top of the knee.  Repetition is performed by extending hips, knees, shoulders and arms so that medicine ball is projected over athlete’s head and contacts 10’ high target.  As medicine ball falls down from target athlete catches it and lowers him/herself back to starting position.

In order for a repetition to be counted, athlete must start in starting position, project medicine ball up to contact target, catch falling medicine ball and return to starting position.  If judge cannot tell whether medicine ball contacted target, the repetition will not be counted.  If medicine ball is dropped, repetition will not be counted.

The repetition is counted when athlete returns to starting position with medicine ball under control and held in front of face. 

Target is positioned 10’ above ground.

Any athlete who is unable to achieve full depth at starting position must report this condition to the judge before the start of his/her heat.  This will be considered a scaled exercise and the athlete will not be eligible for the CrossFit Games.  The athlete will also be required to add an extra 10 repetitions per round.

Sumo-Deadlift High Pull

Using 28.5mm Barbell
60kg (132 lbs) MEN
40kg (88 lbs) WOMEN

Barbell starts and ends each repetition on the ground.  Athlete is positioned facing the bar.  Athlete grips barbell with both hands inside legs.  The bar is pulled in one continuous uninterrupted motion until lifter is standing erect with knees and hips fully extended and bar is pulled up such that the top of both the lifter’s elbows are above the top of his/her ears.

Any failure to achieve a fully erect position with both elbows above the top of the ears will result in that repetition not being counted.

The repetition is counted when the barbell is returned to the ground under control.

Lifting straps/gloves are NOT allowed.  Standard lifting belts are allowed.

Any athlete who is anatomically unable to position elbow above/level to ears must report this condition to the judges BEFORE the start of their heat.

QUESTIONS??  Please email your questions to info@crossfitseattle.com.  We will not respond to your email but we will answer all questions about the exercises on this page of the nwqualifier.com website the week of May 11th.

Videos

Sumo Deadlift High-pull:  video (correct form)     http://vimeo.com/4538725
Sumo Deadlift High-pull:  video (wrong form)     http://vimeo.com/4538773
Wall Ball:  video     http://vimeo.com/4539648
Muscle-up:  video    http://www.vimeo.com/4369034

Scoring

Placement will be determined by points.  Athletes will earn points according to their placement in the morning event, and points according to their placement in the afternoon event.  Final placement will be determined by adding the morning and afternoon points together.

Highest Score Wins!

The only categories are Male and Female.  No consideration will be given to bodyweight (except in the event of a tie) or age.

No scaling will be allowed or necessary in the morning event.

Scaling will be allowed for the muscle-up and/or sumo deadlift high-pull.  No scaling will be allowed in wall ball.

For the morning strength competition there will be two events; Clean and Press (strict military press) and Deadlift.  Each athlete will have three attempts at the clean and press.  The heaviest successful lift will be recorded.  Then each athlete will have three attempts at the deadlift with the heaviest successful lift recorded.

Each athlete’s best lifts will be added together.  Athletes will then be ranked according to their combined weight lifted.  In the case of a tie, the higher rank will go to the athlete with the lowest body weight.

Points will be awarded as follows:
Top rank lifter                100 points
2nd place                        99 points
3rd place                        98 points
4th place                        97 points
etc.

For the afternoon Workout of the Day (WOD) of:

5 rounds for time  (20:00 minute max)
    3 muscle-ups Men  / 2 muscle-ups Women
    30    20 lb wall ball Men /  30 12 lb wall ball Women
    6   60 kg sumo deadlift high-pull Men / 6   40 kg sumo deadlift high-pull Women

Athletes will be ranked according to completion time.  Points will be awarded as follows:

Fastest athlete                  100 points
2nd fastest athlete            99 points
3rd fastest athlete            98 points
4th fastest athlete            97 points
etc,

Scaling

Athletes may scale the afternoon workout but will not be eligible for the CrossFit Games.  We will publish a separate ranking for those athletes who scale.

Scaling for muscle-up:
Athletes may substitute 3 chin over your hands pull-ups for each muscle-up not completed.  Ie; athlete may perform 1 muscle-up + 6 pull-ups or 2 muscle-ups + 3 pull-ups.

Scaling for the sumo deadlift high-pull:
Athletes may substitute 50 kg (men) or 30 kg (women).  No other weights will be allowed.

There will be no scaling for wall ball.

FAQ’s

Suggestion!
Print out and READ the CrossFit Total Federation rules for competition from page 4 to the end.   
http://www.crossfit.com/cf-info/CrossFit_Total_Federation_Rules_041207_final.pdf

We will follow these rules for the Press and the Deadlift.

Athletes are required to be familiar with these rules.  There will be NO TIME for detailed explanations this Saturday.

Spectators
Spectators are welcome.  $5.00 (cash only) entry fee.

Vendors 
Coffee cart

Food
We highly recommend that you bring food to eat.  There are places to eat 3 miles away at a place called the University Village.

Weigh-in
Weigh-in will be in t-shirt and shorts.

Warming Up
A warm up area is being provided and we will stock it with all the bars and plates we can scrounge.  Plan your time Saturday morning so that you have time to warm up.

Clothes/Equipment
Wear shorts and snug t-shirt for all events.
Some type of shoe must be worn for all events. 
Elbows and knees must be visible. 
Lifting belt is allowed. 
Wrist wraps or tape may be used. 
No supportive garments.
No elbow wraps.
No gloves.
Chalk will be provided.

Competition

Morning
Athletes will report to assigned platform.
Start time is 9:00am
Each athlete will have 3 total attempts at the clean and press.
Each athlete will have 3 total attempts at the deadlift.
The best lift from each movement will be added together to produce a lift total.
If athlete is unsuccessful at all three attempts, a lift of 0 lbs is assigned.
In the event of a tie, the lighter athlete will prevail.

Afternoon
Athletes will report to assigned station for assigned heat.
Start time is 1:00pm

Muscle-up
The rings will be hanging about 7 ½ feet from the ground.  Bumper plates will be available as boxes for shorter athletes.
Athletes MAY drop to the ground between repetitions. 
Movement starts with athlete hanging straight down, arms straight, feet off of the ground.  Once straight hang is achieved, arms may flex while acquiring a false grip.  Feet may NOT touch the ground! Movement starts with a pull-up or kipping pull-up.  No kip-up or other gymnastic movements allowed.  Feet being raised over hips will result in an unsuccessful attempt.  Athlete will pull him/herself  high enough to transition to a “bottom of dip” support position on the rings.  Athlete will then extend elbows completely to a “top of dip” straight arm support position above the rings.  After demonstrating a locked elbow support at the top of the movement, athlete will lower him/herself back down to the start position.  Rep is then counted.  If feet touch ground before lowering all the way down to a straight arm hang, the attempt will be unsuccessful.  If athlete drops from rings before achieving straight arm hang to finish the movement, that attempt will not be counted.  If athlete fails to lock both elbows at top of movement the attempt will not be counted.

Again, after achieving straight arm hang below rings, athlete may drop to ground before beginning next repetition.

Wrist tape and/or wrapping is allowed.
No tape will be placed on the rings
Chalk is allowed and will be provided

Sumo Deadlift High-pull
At the top of the movement, the top of both elbows must be above the tops of the athletes ears.  If you elbows are barely above the top of your ears, the repetition will count.  However, a judgment call will have to be made by your judge and you may not like that.  Make things easy on yourself and get your elbows OVER your ears.

Scaling
Muscle-ups may be scaled by substituting 3 chin over hands pull-ups for each muscle-up.  This may be done in any combination ie; 1 muscle-up + 6 pull-ups, or 2 muscle-ups + 3 pull-ups, or 9 pull-ups.

Men may scale the sumo deadlift high-pull to 50kg
Women may scale the sumo deadlift high-pull to 30kg

Wall ball will not be scaled

Time limit
Athletes will have a maximum of 20 minutes to complete the WOD.

Tie
In the event of a tie for the morning competition and for the afternoon competition, the lighter athlete will prevail. All ties will be broken via body weight.

Rings
All rings are the new style of elite rings from ringtraining.com.  They are textured plastic and hold chalk reasonable well.

Bars (for morning and afternoon events)
Women will use 25mm, 15kg women’s bars
Men will use 28mm, 20kg men’s bars

Anatomically unable
For those athletes anatomically unable to straighten their arms, eligibility for the Games will be determined on a case by case basis.

Time between events
We are hoping to have an hour break between the morning event and the afternoon event but there are no guarantees.