Description: Prior to the start of the event, teams will need to determine the order of the athletes. Once these designations are made, switching will not be permitted. This is a relay style event, M1 completes their work, then tags in F1 and so on until all work is completed or the time cap is hit.
On the call of "GO" M1 will move from the start mat and perform 30, 30# wall balls to a 10' target, after the last wall ball M1 will move to the pull-up rig and complete 20 pull-ups. Following the final pull-up M1 will tag in F1 who will complete the wall ball / pull-up couplet. F1 will tag in the second male athlete who will perform 30, 14# wall balls to a 10' target immediately followed by 30 jumping pull-ups. F2 wil be tagged in for the final portion of the relay. F2 will complete the wall ball / jumping pull-up couplet and move to the finish mat to complete the event.
Other than M1, athletes cannot begin work until they are tagged by the previous athlete.
Wall ball standards: During each rep of the wall ball each athlete must pass below parallel, meaning the hip crease is below the top of the knee. The rep is complete when the ball contacts the wall at or above the target line. If the ball is dropped it must come to a complete stop before it can be picked up for the next rep, bouncing the ball into the next rep is not allowed.
Pull-up standards: Any style of grip or pull-up is allowed, strict, kipping, butterfly, etc. The rep starts with the athlete hanging from the bar, arms fully extended. The rep is complete at the point in which the athlete's chin passes above the horizontal plane of the pull-up bar.
Jumping pull-up standards: Prior to the start of the event each athlete who will perform jumping pull-ups will be measured so the bar is set at the height of the wrist when the athlete is standing at full extension with their arms raised over their heads. Any style of grip is allowed. The rep starts with the athlete grasping the bar with arms fully extended (underneath the bar). The rep is complete at the point in which the athlete's chin passes above the horizontal plane of the pull-up bar.
Event 3 Description: A male and a female bar with corresponding plates will be located in each lane. On the call of "GO" the bars can be loaded for the initial lifts. Both bars may be loaded at the same time, but only one athlete is allowed to lift at a time. The athlete performing the lift will announce their weight and perform the lift. Successful lifts will be recorded; if the lift is unsuccessful the athlete will have the option to decrease the load or allow the second member to attempt the weight. The best lift for each team member will be accumulated to arrive at the team's total weight or event score.
Power clean standards: Each rep starts with the bar on the ground and ends with the bar in the front rack position, under control, with the hips and knees at full extension (standing tall). For the rep to count the athlete must not break parallel (hip-crease above the top of the knee) during the catch phase of the lift. This is a standard power clean and any other movement will not be counted.
Event 4 Description: Each lane will contain a male and female rower. At the start time (10 minute mark for males and 16 minute mark for females) the first athlete may begin the row. Athletes may be seated in the rower prior to the start time, but are not allowed to touch the handle until the judge says "begin." Once the final calorie is rowed the second member of the pair may begin the shoulder to overheads, but not before. Reps performed prior to the completion of the row will not count. Each pair may break up the reps however they see fit. Each member of the pair must complete a minimum of one row cal and one shoulder to overhead each round for the score to be valid (one member may not do all the rowing and one may not do all the shoulder to overheads).
Row standards: The calorie count on the rower will be the official rep count for the row. The rower will be reset to zero after each round. The athlete’s hands must remain on the handle until the screen reads 40 cals (30 cals for the female pair) before exiting the rower.
Shoulder to overhead standards: The first rep will begin with the athlete standing at full extension with the dumbbells in the front rack and in contact with the shoulders. From this position the athlete will be allowed to press, push press or push jerk the dumbbells to the overhead position. The overhead position is defined as the dumbbells locked out directly over the centerline of the athlete’s body with hips and knees fully extended. If a push jerk is used, the athlete must return to full extension of the knees and hips before bringing the dumbbells back down to the bottom position. At the bottom of the rep the dumbbells must make contact with the shoulders.
Description: Prior to the start of the event five kettlebells will be placed on the starting mat. On the call of "GO" each team will move to the starting mat and begin the 400M farmer carry (50M increments will be marked on the course). After completing 400M, the four lightest kettlebells will be arranged on the starting mat so that all athletes face the same direction. The team will then perform 15 synchronized kettlebell swings to finish the round. This couplet will be repeated one additional time for a total of two rounds. The team's score is the time to complete all required work; if they do not complete all reps in the 15 minute window, their score will be the reps completed (each 50M of the farmer carry will be considered one rep).
Kettlebell weights for carry: 72, 53, 44, 35, 26
Kettlebell weights for swings: 53, 44, 35, 26
Farmer carry standards: Each kettlebell must be lifted from the ground for the team to move forward. If at any point a kettlebell comes in contact with the ground the entire team must stop and return to the last completed 50M section. Kettlebells must be held in the hands of the athletes in a traditional farmer carry. Multiple kettlebells may be held by a single team member. The team MUST stay together, at no point can one team member move ahead of the other team members. Teams that do not stay together will need to restart their last 50M section and will receive a 30 second penalty.
Synchronized kettlebell swing standards: The four lightest kettlebells (53, 44, 35, 26) will be arranged on the starting mat in a single line facing the same direction. This is a standard American-style kettlebell swing, kettlebell snatches or any other movements not resembling a kettlebell swing will not be allowed. The rep starts when the kettlebell passes between the athlete's legs, there is no requirement for synchronization at the bottom of the rep. The rep is complete when ALL four kettlebells are over the center line of each athletes' body simultaneously. There is no requirement to have the arms locked out at any point during the rep.
Description: Prior to the start of the event teams will need to determine which Male/Female ("MF") pair will work together. The first pair will have a heavier deadlift and the second pair will perform more burpees. Once these designations are made switching will not be allowed.
On the call of "GO" MF1 will perform 9 partner deadlifts and 9 synchronized bar facing burpees. Once completed they will tag in MF2 who will perform 12 partner deadlifts and 12 synchronized bar facing burpees. Partners MUST tag hands after the completion of each set of burpees.
Partner deadlift standards: Each rep starts with the bar on the ground and ends with full extension of the hips and knees with shoulders behind the bar (both partners). Any style of grip is permitted.
Synchronized bar facing burpee standards: Both athletes' chest and thighs must be on the ground at the same time at the bottom of each rep. There is no requirement for the athletes to jump over the bar together. A two foot take-off is required for each jump. The rep is completed once both partners have landed on the opposite side of the bar.
Clinic will include:
- Intro to laws and regulations regarding self-defense and use of force
- Demonstration of techniques
- Practice drills
- Q&A session
Priority enrollment will be given to members. Must sign up through Front Desk (enroll through schedule on website - liftbridgecrossfit.com/schedule). Cost of clinic is $20.
Functional Movement System (FMS) screens will be offered for LiftBridge CrossFit athletes.
The FMS screen is an objective tool that measures seven fundamental movements and determines if the athlete's movement patterns are optimal, acceptable, or dysfunctional. The screen is simple and efficient to perform - each test provides feedback on mobility, stability, and how both work together for larger, integrated functional movements.
LB CF coaches will provide recommendations to each athlete based upon their screen results to help athletes reach their goals to achieve higher levels of fitness and performance.
Each participating athlete will receive:
- An "FMS score"
- Recommendations to improve movement patterns
- Identified risks for potential injuries
RESCHEDULED FOR WEDNESDAY 3/22
Nate Crow, our representative from Xendurance, will be stopping by on March 22nd from 4:30pm - 6pm to sample products (protein, creatine, pre-workout fuel, and others).
We have been approached by a number of supplement brands and we wouldn't bring in any products that we didn't absolutely believe in and stand behind. The Xendurance brand is a very high quality, scientifically tested company with amazing products.
We plan to have a sign-up sheet to place orders once a month for those that are interested. Through our agreement we can provide these products to our members and coaches at a great rate.