10,000 Swing Leaderboard
Team Event #1 Rx and Scaled
RX
For Time with a 17 minute time cap
21-15-9 Fat Bar Ground to overhead 140/100 and Box Jump Overs 30/24
Event begins with the female team member completing 21 reps of Ground to Overhead. After she is done, the male team member does 21 completes 21 reps of Ground to Overhead. The female member then completes 21 Box Jump Overs, followed by the male completing 21 Box Jump Overs. Repeat for 15 then repeat for 9.
Scaled
For Time with a 17 minute time cap
21-15-9 Fat Bar Ground to overhead 115/70 and Box Jump Overs 24/20
Event begins with the female team member completing 21 reps of Ground to Overhead. After she is done, the male team member does 21 completes 21 reps of Ground to Overhead. The female member then completes 21 Box Jump Overs, followed by the male completing 21 Box Jump Overs. Repeat for 15 then repeat for 9.
Movement Standards
Ground to Overhead – The bar must start at on the floor and the athlete must achieve control with full lockout over the head and both feet beneath the bar at the end of the movement. Touch and go reps are permitted, but athletes must not start the movement by catching the bar off a bounce from the floor.
Box Jump Overs – each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.
Special thanks to Brian Stites of CrossFit OnTrack and Jill Burgdorfer of CrossFit Lawrence for the awesome demonstrations.
Team Event #2 Rx and Scaled
Max effort Clean and Jerk
Both team members have 5 minutes to complete a max effort clean and jerk.
Both athletes may lift at the same time.
The event is scored by the total weight of both lifters.
There is no limit to the number of attempts the athlete may make during the event.
Athletes must declare the weight they are attempting to lift before each rep.
Athletes may not reduce the weight on the bar during the event.
Athletes may increase the weight on the bar at any time during the event, even if the athlete has failed an attempt at a lower weight
Movement Standards
Clean and Jerk – The barbell begins on the ground and must be cleaned to the shoulders and then jerked overhead. Snatches and Thrusters are not permitted. Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The feet must be brought back together if a split-style lift is used. The barbell may be pressed out if the press begins when the bar is clearly above the athletes head.
Event #3 will begin precisely 2 minutes after the completion of Event #2
Special thanks to Kyle Koontz and Cynthia Lofquist of CrossFit I35 for your awesome demonstrations.
Team Event #3 Rx and Scaled
Kettlebell Snatches
This event will begin 2 minutes after the conclusion of Event #2.
RX
Athletes will complete as many rounds as possible in 5 minutes of the Kettlebell Snatches at 24kg/16kg
Athletes will both complete their snatches at the same time
The score for the event will be the total reps completed by both athletes
Scaled
Athletes will complete as many rounds as possible in 5 minutes of the Kettlebell Snatches at 16kg/12kg
Athletes will both complete their snatches at the same time
The score for the event will be the total reps completed by both athletes
Movement Standards
KB Snatch – The athlete must begin the snatch from the floor and the bell must pass between the knees with each repetition. While the first snatch must begin from the floor subsequent repetitions do not have to be set down but each rep must pass between the knees with a straight arm with each rep. The bell must then move from between and behind the knees in a continuous movement into a clean lockout. If you have a mobility issue that prohibits a full lockout it’s your responsibility to communicate this to your judge. The hips and arm must be locked out at full extension with the bell above or behind the centerline of the body to be counted as a good rep. Press outs are no reps in all cases. The athlete must not touch this legs or body with the non-snatching hand during the lift. The kettlebell must not touch the athlete’s arm at any point during the snatch (either on the way up or on the way down.)
Finally dropping the kettlebell at any time during the rep is not permitted and is not only a no rep but will result in termination of your set. For example you drop the 50th rep 2 minutes and 30 seconds into your set your score will be 49 and the event is over for you. However if one athlete drops the bell the other may continue to the time limit as long as he or she has not dropped the bell.
Special thanks to Katie Lynch, Earnest Harris and yours truly Scott Lofquist of CrossFit I35 for the excellent demonstrations (Well at least Earnest and Katie)
Team Event #4 Rx
For Time with a 12 minute time cap
Each team member completes 50 double unders each as a buy in
40 Hang Snatches 95/65
40 Toes 2 Bar
Each team member completes 50 double unders each as a buy out
Team members perform double unders at the same time.
Both athletes must complete the double unders before progressing to Hang Snatches.
Female team member completes 10 hang snatches while male holds the bar in a completed snatch grip deadlift. After the female team member completes her 10 hang snatches, the male begins his 10 hang snatches. Team members switch back and forth every 10 reps until all 40 reps are complete. If the team member holding the static hold drops or sets down the bar, any reps performed by the other team member will not count. Both team members must set the bar down before beginning their designated exercise (snatch or static hold) again.
After all 40 hang snatches are completed, the female can begin her first set of 10 toe to bar. The male athlete will perform a dead hang from the pullup bar while the female does her toes to bar reps. After the female completes 10 TTB, the male athlete performs 10 TTB while the female performs a dead hang. Team members switch back and forth every 10 reps until 40 reps are complete. If the team member holding the dead hang drops from the bar, any reps performed by the other team member will not count. Both team members must drop from the bar to the ground before beginning their designated exercise (TTB or dead hang) again.
After all T2B are complete both team members complete with 50 double unders to finish. Double unders will be performed by both athletes at the same time.
Score is the time the final athlete completes 50 double unders.
Hang Snatch – The athlete must move the barbell from the hang position (at or above the knees) to standing up and locked-out above the head in a single continuous movement. Any repetition taken from the floor must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before initiating the hang snatch. Hang Muscle Snatch, Hang Power Snatch, and Hang Squat Snatch are all permitted. The barbell may be pressed out if the press begins when the bar is clearly above the athletes head. The bar may be ridden down as long as there is no obvious segmenting of the movement. Dropping the barbell is permitted.
Double Unders – This is the standard double-under in which the rope passes under the feet twice for each jump. The rope may spin forwards or backwards for the rep to count. Only successful jumps are counted, not attempts.
Toes to Bar – In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands
Partner Abmat Situps with Medicine Ball Pass – Both athletes must perform the situp on all reps, regardless of whether they hold the medicine ball. The medicine ball must be passed between partners on each rep. The medicine ball must touch the floor behind the head of the athlete on each rep. The medicine ball may be passed or tossed between athletes as long as all other requirements are met.
Special thanks to our awesome athletes demonstrating. Bobby Jo Parrett, Jeremy Wilson, Michael Bell of CrossFit I35 and Brian Stites of CrossFit On Track
Team Event #4 Scaled
For Time with a 12 minute time cap
Each team member completes 20 double unders each as a buy in
40 Hang Snatches 75/55
40 Partner Abmat Situps with Medicine Ball Pass – 20
Each team member completes 20 double unders as a buy out
Team members perform double unders at the same time.
Both athletes must complete the double unders before progressing to Hang Snatches.
Female team member completes 10 hang snatches while male holds the bar in a completed snatch grip deadlift. After the female team member completes her 10 hang snatches, the male begins his 10 hang snatches. Team members switch back and forth every 10 reps until all 40 reps are complete. If the team member holding the static hold drops or sets down the bar, any reps performed by the other team member will not count. Both team members must set the bar down before beginning their designated exercise (snatch or static hold) again.
After all 40 hang snatches are completed, the male and female athletes will begin the Partner Abmat Situps. Each partner will do 40 situps at the same time and the medicine ball will be passed between partners on each rep. One athlete will start with the medicine ball. The partner with the ball must touch the ball to the floor behind the head, then when the athlete sits up, the ball will be passed to the second partner, who will also touch the ball to floor behind the head. For all reps, both partners perform a complete sit up regardless of whether they hold the medicine ball.
Score is the time the final athlete completes 20 double unders.
Movement Standards
Hang Snatch – The athlete must move the barbell from the hang position (at or above the knees) to standing up and locked-out above the head in a single continuous movement. Any repetition taken from the floor must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before initiating the hang snatch. Hang Muscle Snatch, Hang Power Snatch, and Hang Squat Snatch are all permitted. The barbell may be pressed out if the press begins when the bar is clearly above the athletes head. The bar may be ridden down as long as there is no obvious segmenting of the movement. Dropping the barbell is permitted.
Double Unders – This is the standard double-under in which the rope passes under the feet twice for each jump. The rope may spin forwards or backwards for the rep to count. Only successful jumps are counted, not attempts.
Partner Abmat Situps with Medicine Ball Pass – Both athletes must perform the situp on all reps, regardless of whether they hold the medicine ball. The medicine ball must be passed between partners on each rep. The medicine ball must touch the floor behind the head of the athlete on each rep. The medicine ball may be passed or tossed between athletes as long as all other requirements are met.
Special thanks to our awesome athletes demonstrating. Bobby Jo Parrett, Jeremy Wilson, Michael Bell of CrossFit I35 and Brian and Amanda Stites of CrossFit On Track
Team Event #5 Rx
Top 5 teams only
For Time with a 10 minute time cap
Female teammate completes three rounds of:
10 Shoulder to Overhead 115/85
20 deadlifts 225/155
Followed by the male teammate completing three rounds of:
10 Shoulder to Overhead 115/85
20 deadlifts 225/155
Followed by 30 Muscle-ups
After both athletes have completed all rounds of the couplet, the team will use the remaining time to complete 30 muscle ups as possible as follows; Female athlete will begin by completing as many unbroken muscle ups as possible. If the female fails to complete at least one valid muscle up, the workout is over for the team. If the female completes at least one valid muscle up, the male athlete will have an opportunity to complete as many unbroken muscle-ups as possible. If the male athlete fails to complete at least one valid muscle up, the workout is over for the team. If the male athlete completes at least one valid muscle up, then the process repeats until one of the athletes fails to complete at least one valid muscle up or time expires. If the team completes all 30 muscleups the female athlete will start round two with shoulder to overheads. The score for this WOD is the combined number of total reps completed by the team. The tiebreaker for this workout is the time the male athlete completes his last deadlift.
Movement Standards Shoulder to Overhead –the bar must start at in the front rack position and the athlete must achieve control and full lockout at the top of the movement. Strict press, push press, and jerk are all permissible.
Deadlift – Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Sumo-deadlifts are allowed. Any grip is permitted. The arms must be straight throughout. Touch and go reps are permitted, but no bouncing is permitted.
Muscle-Ups – The athlete must begin with, or pass through, a hang below the rings with arms fully extended (with or without a “false grip”) and the feet off the ground. At the top, the elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
Special thanks to our amazing model/athletes Brian and Amanda Stites of CrossFit On Track and Jill Burgdorfer of CrossFit Lawrence. And of course our very own Kyle Koontz of CrossFit I35
Team Event #5 Scaled
Top 5 teams only
For Time with a 10 minute time cap
Female teammate completes three rounds of:
10 Shoulder to Overhead 95/65
20 deadlifts 155/115
Followed by the male teammate completing three rounds of:
10 Shoulder to Overhead 95/65
20 deadlifts 155/115
Followed by
30 Pull-ups
After both athletes have completed all rounds of the couplet, the team will use the remaining time to complete 30 pull ups as possible as follows;
Female athlete will begin by completing as many unbroken muscle ups as possible. If the female fails to complete at least one valid pull up, the workout is over for the team. If the female completes at least one valid pull up, the male athlete will have an opportunity to complete as many unbroken pull-ups as possible. If the male athlete fails to complete at least one valid pull up, the workout is over for the team. If the male athlete completes at least one valid pull up, then the process repeats until one of the athletes fails to complete at least one valid muscle up or time expires. If the team completes all 30 pull ups the female athlete will start round two with shoulder to overheads.
The score for this WOD is the combined number of total reps completed by the team.
The tiebreaker for this workout is the time the male athlete completes his last deadlift.
Movement Standards
Shoulder to Overhead –the bar must start at in the front rack position and the athlete must achieve control and full lockout at the top of the movement. Strict press, push press, and jerk are all permissible.
Deadlift – Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Sumo-deadlifts are allowed. Any grip is permitted. The arms must be straight throughout. Touch and go reps are permitted, but no bouncing is permitted.
Pullups – This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.
Special thanks to our amazing model/athletes Brian and Amanda Stites of CrossFit On Track and Jill Burgdorfer of CrossFit Lawrence. And of course our very own Kyle Koontz, Michael Sosnowski, Michael Bell and Cynthia Lofquist of CrossFit I35
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