Edits: Fixed typo for Men's DL Weight on Event #3 as well as added in explanation of Rx'd Women's HSPU subtitution options and scoring ramifications.
Beep Test
Clean-to-Thruster Ladder
5 Deadlift, 5 HSPU, 10 Kettlebell Swing - AMRAP 8min
10-1 Clean & Jerk, Burpee
Movement Standards Video:
Movement Standards ECF Ontario Challenge 2010 from Element CrossFit on Vimeo.
Understanding Prescribed Weights: Men's Rx'd / Women's Rx'd + Men's Scaled / Women's Scaled
Understanding Overall Scoring: 1 point for 1st place, 2 points for 2nd, etc. Least points at the end of all 4 events wins.
Difficulty Levels: Competitors have until Wednesday, June 23rd at 12noon to make any needed changes to their difficulty levels. Please e-mail challenge@elementcrossfit.com.
Schedule Changes and Heat Assignments: Due to a large number of last minute registrations (we are now at 100 registered competitors) a revised schedule will be released with the Heat Assignments on Thursday June 24th after any possible revisions to difficulty levels are received.
Event #1 - Beep Test
The beep test, also known as the multi-stage fitness test, is used by sports coaches and trainers to estimate an athlete's VO2 max (maximum oxygen uptake). The test is especially useful for players of such sports as rugby, soccer, hockey, netball, handball or tennis, and is employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness".
The test involves running continuously between two points that are 20 m apart. These runs are synchronized with beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in pace with the recording (or, in rare occasions, if the athlete completes the test).
Event #1 Scoring:
Highest level completed + last shuttle completed = Score (i.e. Level 8 + Shuttle 3 = Score 8.03)
Event #1 Notes:
- Competitors start behind one of the lines facing the second line, and begin running when the beep sounds.
- Competitors continue running between the two lines, turning when signaled by the beep.
- If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more beeps.
- If the line is reached before the beep sounds, the subject must wait until the beep sounds to start the next shuttle.
- The test is stopped when the subject fails to reach the line for two consecutive ends.
Event #2 - Clean-to-Thruster/Chest-to-Bar Ladder
Competitors will have 20 seconds to complete a rep at each of 10 Clean-to-Thruster stations, then they have 10 seconds to move to the next station. There are four pullup stations interspersed throught the event at which competitors will have 20 seconds to complete as many reps as possible before moving to the next station.
1 - 155#/65#/45#
2 - 165#/75#/55#
* - Chest-to-Bar/Pullups/Jumping Pullups
3 - 175#/85#/65#
4 - 185#/95#/75#
* - Chest-to-Bar/Pullups/Jumping Pullups
5 - 195#/105#/85#
6 - 205#/115#/95#
* - Chest-to-Bar/Pullups/Jumping Pullups
7 - 215#/125#/105#
8 - 225#/135#/115#
* - Chest-to-Bar/Pullups/Jumping Pullups
9 - 235#/145#/125#
10 - 245#/155#/135#
Event #2 Scoring:
Highest weight lifted successfuly + total number of pullups = score (i.e. 205 clean-to-thruster + 55 chest-to-bar pullups = 260)
Event #2 Notes:
- Event 2 begins exactly 45 minutes after the start of Event 1 - the order will be determined by the beep test score, from each heat the lowest score goes first, highest score goes last.
- Competitors MUST complete a minimum of one successful rep at each station in order to proceed to the next station.
- If a competitor fails a rep they can re-attempt the rep within the remainder of the 20 seconds.
- You CANNOT jerk the bar to lockout from your shoulders you must do a Thruster - Front Squat-Push Press.
Event #3 - Deadlift, HSPU, Kettlebell Swing
As many rounds as possible in 8 minutes of:
5 Deadlifts 275#/185#/135#
5 men/3 women Handstand Pushups*/5 Pushups men & women scaled
10 Kettlebell Swings 70#/50#/35#
Event #3 Scoring:
Every Rep Counts - Total number of Rounds + Reps completed within the alotted time converted into a decimal. (i.e. 5 Rounds + 10 Reps = 5.5 Score)
Event #3 Notes:
- You CANNOT drop the bar from the top of a rep, hands must be in contact with the bar until bar touches the ground
- Handstand Pushups Standard - Two 35# Hi-Temp Bumper Plates on either side of an AbMat, Hands must be completely on the raised centre of the plate at all times.
- Feet must remain in contact with the wall during each HSPU rep - you cannot complete a rep while falling away from the wall.
- Kettlebell Swings Standard - Arms must break parallel, bell must be pointing in the same direction as the arms it cannot be allowed to droop at the top of the swing.
*Event #3 Women's Rx'd Modification:
Rx'd women will have the option of doing 3 HSPU or 10 Regular Pushups. All Rx'd women that complete at least one round of the workout with full HSPU will finish ahead of those Rx'd women that do 10 pushups as a sub regardless of the # of rounds completed. The rest of the competition will remain unchanged.
The women that do HSPU's will be scored against the other competitors that do HSPU's based on total rounds completed with HSPU. They can switch to regular pushups if their HSPU's fail, and remaining scaled rounds completed will differentiate any ties that may occur.
So for example: 4 Rds w/HSPU > 2 Rds w/HSPU + 3 Rds reg pushup > 1 Rd w/HSPU + 5 Rds reg pushup > 1 RD w/HSPU + 3 Rds reg > 10 Rds reg pushup.
Event #4 - Clean & Jerk, Burpee
10-9-8-7-6-5-4-3-2-1
Clean & Jerk 135#/95#/75#
Burpee
Event #4 Scoring:
Every Second Counts - Fastest time to complete the alotted work to the nearest second.
Event #4 Notes:
- This event has a 13-minute time cap. If a competitor hasn't finished the workout at the 13 minute mark their workout will be scored in an 'Every Rep Counts' fashion.
- Clean & Jerk is Ground-to-Overhead standard - however bar must stop at shoulders
- Hands must be in contact with the bar from ground until overhead
- Burpee - Down: chest and thighs to the ground - Up: hips and arms open body oriented completely vertical. How competitors move between positions is personal preference. Efficiency of movement = faster movement.
Questions and comments can be posted here or e-mailed to challenge@elementcrossfit.com.
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