CrossFit Strength in Depth

Onsite Competition for Individuals and teams

Event description

CrossFit® Strength in Depth is an individual and team competition, which will be held in London over the 23-24 February 2019.

The winning male, female and team will advance to the Reebok CrossFit® Games in Madison, Wisconsin, USA.

CROSSFIT® STRENGTH IN DEPTH, THE FINAL
The Final will take place from Saturday 23 February to Sunday 24 February 2019, in London. Athlete registration will take place on Friday 22 February from midday - 17:00pm.

The 80 males, females and 70 Teams will be split into two categories – Elite and Rxd.

The programming and schedule will differ between the Elite and Rxd competition. 

INDIVIDUALS
The top 40 males and females (10 Invitational spots plus the top 30 from the qualifiers) will compete in the Elite category. The winning individual of each division will be awarded a place at the Reebok CrossFit® Games.

Male and females ranked 31-70 after the qualifiers will compete in the Rxd category.

TEAMS
The top 30 teams will compete in the Elite category, the winning team will be awarded a place at the Reebok CrossFit® Games.

Following the qualifiers the teams ranked 31-70 will compete in the Rxd category.

REFUND POLICY
From the moment we begin to organise an event, we start to incur costs. Your entry fee is invested into the cost of staging the event, hiring facilities, hiring and buying equipment; as such, we unfortunately do not offer a refund on any entry fees once a payment has been made. For those athletes successful enough to be invited to the Final event, there will be an additional entry fee due. If, post receiving such subsequent fees, we are forced to cancel the Final event then all athletes will receive a full refund (less any booking fees) for this Final weekend entry fee only.

Scoring: For Repetitions: More is Better

Location: NOCCO Arena

19.1 (TBD)

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

10 Rounds for time:

  • 4 bar muscle ups
  • 8 metre unbroken handstand walk
  • 12 hang dumbbell snatch 30kg/22.5kg

All athletes will begin on the start mat. On the call of 'Go!', the athlete will advance to the pull up rig to complete four bar muscle ups. Once the bar muscle ups have been completed, athletes will advance to the handstand walk lane where they will complete an unbroken eight metre handstand walk. Once the athlete has completed the handstand walk, they will advance to the hang dumbbell (DB) snatch station where they will complete twelve single arm hang DB snatches. Once the DB snatches have been completed, the athlete will return to the pull up bar to begin the next round of the workout. After the final set of DB snatches has been completed, athletes will advance to the finish mat, at which point, time will be called and recorded.

Following every two complete rounds, the athletes will advance the position that they execute the DB snatches by moving themselves and the DB forward to the next position indicated on the floor of their lane. This will be marked out on the field of play.

Athletes must complete the handstand walk within their own lane. If an athlete falls out of their lane causing obstruction to another athlete, or causing the other athlete to fall, the obstructed athlete may immediately advance to the DB snatches without completing the handstand walk.

Scoring: For Weight: Heavier is Better

Location: NOCCO Arena

3 attempts at a max snatch.

Athletes may attempt a lift every ninety seconds.
Athletes ranked 10th-7th will lift on minute 0:00, 1:30 and 3:00
Athletes ranked 3rd-1st will lift on 0:30, 2:00, 3:30
Athletes ranked 6th-4th will lift on 1:00, 2:30, 4:00

Athletes will have twenty seconds to execute a successful lift. Athletes may make mulitple attempts within their allocated twenty second window and athletes may increase or decrease the weight between these three attempts. Athletes may not change the load during their twenty second allocated window.

Prior to the start of the event, athletes may load their barbell to the increment that they wish to attempt as their first lift.

When the timer reaches 4:20, there will a one minute transition during which the athletes will make their way to the start mat for workout 4.

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

For time:

  • 30/20 assault bike calories
  • 30 clean and jerks @65kg/45kg

All athletes will begin on the start mat. At the call of 'Go!', athletes will advance to their designated Assault bike and complete the prescribed calories for their respective division. Males will complete 30 calories, females will complete 20 calories.

Once the calories have been completed, athletes will advance to their barbell to complete 30 clean and jerks. Athletes will advance their bar after completing 10, 20 and 25 reps. Once all 30 reps have been completed, athletes will advance to the finish mat, at which point, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

For time:

  • 200 double unders - RPM Scout rope
  • 25 burpees over the rower
  • 1000m Row
  • 50m Single arm dumbbell overhead walking lunge 30kg/22.5kg
  • 1000m Row
  • 25 burpees over the rower
  • 200 double unders - RPM Scout rope

All athletes will begin on the start mat. On the call of 'Go!', athletes will advance to the double under station to complete two hundred double unders. Once the double unders have been completed, athletes will advance to the rower and complete twenty five burpees over the rower. Once the twenty five burpees have been completed, athletes will mount the rower and complete a one thousand meter row. Once the row is complete, they will advance to the dumbbell and complete a fifty metre single arm overhead walking lunge. The lunge will be completed in five lengths of a ten metre turnaround. Once the fifty metre lunge has been completed, athletes will head back to the rower to complete a further one thousand metre row, followed by twenty five burpees over the rower and finally, two hundred double unders. Once the final double under is complete, the athlete must return to the start mat where they began the workout, at which point, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

3 rounds for time:

  • Run 400m - assault air runner
  • 21 toes to bars
  • 12 deadlifts 160kg/105kg


All athletes will begin on the start mat. At the call of 'Go!', athletes will advance to the Assault air runner to complete a 400m run. Once athletes have completed the run, they will advance to the pull up bar to complete twenty one toes to bars. Upon completing the toes to bars, athletes will advance to the barbell to complete twelve deadlifts at the prescribed loading for their division. Once the deadlifts are complete, the athlete will then advance their bar to the next section marked on the field of play, before returning to the Assault air runner to begin the next round.

Athletes will complete this sequence until the third set of deadlifts has been completed, at which point the athletes will advance to the finish mat where time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

For time: 6-4-2

  • Ropes climbs
  • Thrusters 100kg/65kg

All athletes will begin on the start mat. At the call of 'Go!', athletes will advance to the rope to complete 6 rope climbs. Once athletes have completed 6 rope climbs, they will advance to the barbell to complete 6 thrusters at the prescribed loading for their division. Once the thrusters are complete, the athlete will then advance their bar to the next section marked on the field of play, before returning to the rope to begin the next round.

Athletes will complete this sequence until the third set of thrusters has been completed, at which point the athletes will advance to the finish mat where time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

10 Rounds for time:

  • 2 bar muscle ups
  • 4 metre handstand walk
  • 8 alternating pistols squats

All athletes will begin on the start mat. On the call of 'Go!', the athlete will advance to the pull up rig to complete 2 bar muscle ups. Once the bar muscle ups have been completed, athletes will advance to the handstand walk lane where they will complete a 4 metre handstand walk . Once the athlete has completed the handstand walk, they will advance to the pistol station where they will complete 8 pistol squats. Once all 8 pistols have been have been completed, the athlete will return to the pull up bar to begin the next round of the workout. After the final set of pistol squats has been completed, athletes will advance to the finish mat, at which point, time will be called and recorded.

Athletes must complete the handstand walk within their own lane. If an athlete falls out of their lane causing obstruction to another athlete, or causing the other athlete to fall; the obstructed athlete may immediately advance to the pistol squats without completing the handstand walk.

Scoring: For Weight: Heavier is Better

Location: RXBAR Arena

4 minutes to establish a 1RM snatch

At the call of 'Go!' the athlete will have 4 minutes to establish a one rep max snatch.

The athlete may make multiple attempts within their allocated 4 minutes and the athlete may increase or decrease the weight as desired during this time.

Once the clock reaches 4 minutes, there will be a 60 second transition. During this transition, athletes are responsible for adjusting the bars to the prescribed loadings and subsequently move their bars into position ready to commence workout 3.

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

DT 5 rounds for time:

  • 12 deadlifts (70kg/45kg)
  • 9 hang power cleans
  • 6 shoulder to overhead

All athletes will begin on the start mat. The athlete will begin in the standing position. On the call of 'Go!' , the athlete will begin completing 12 deadlifts, 9 hang power cleans and then 6 shoulder to overhead. The athlete will complete this sequence for 5 complete rounds, at which point, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

For time:

  • 100 Double Unders
  • 20 Burpees over the rower
  • Row 750m
  • 25m Dumbbell, single arm, overhead, walking lunge
  • Row 750m
  • 20 Burpees over the rower
  • 100 Double Unders

All athletes will begin on the start mat. On the call of 'Go!', athletes will advance to the double under station to complete 100 double unders. Once the double unders have been completed, athletes will advance to the rower and complete 20 burpees over the rower. Once the 20 burpees have been completed, athletes will mount the rower and complete a 750m row. Once athletes have completed the row, they will advance to the dumbbell and complete a 25 metre single arm, overhead walking lunge. The lunge will be completed in five lengths of a 5 metre turnaround. Once the twenty five metre lunge has been completed, athletes will head back to the rower to complete a further 750m row, followed by 20 burpees over the rower and finally, 100 double unders. Once the final double under is complete, the athlete must return to the start mat, at which point, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: Docklands

3 mile Run

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

5 rounds for time:

  • 12/9 Assault Bike Cals
  • 12 Toes to bars
  • 12 Dumbell snatches 30kg/22.5kg

All athletes will begin on the start mat. On the call of 'Go!', athletes will advance to the Assault Bike to complete their prescribed calories. Upon completion of the calories the athlete returns to the rig to execute twelve toes to bars. Once the toes to bars are complete the athlete advances to the dumbbell to complete twelve dumbbell snatches.

This pattern is maintained for 5 total rounds and upon completion of the final set of twelve dumbbell snatches the athlete advances to the finish mat, at which point, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

For time: 21-15-9

  • Dumbells thrusters 22.5kgx2, 15kgx2
  • Chest to bar pull ups

All athletes will begin on the start mat. On the call of 'Go!', athletes will advance to the dumbbell to complete twenty one dumbbell thrusters. Upon completion of the thrusters the athlete returns to the rig to execute twenty one chest to bar pull ups. Once the pull ups are complete, the athlete returns to the dumbbell to commence the next round of fifteen thrusters and fifteen chest to bar pull ups before a final round of nine thrusters and nine chest to bar pull ups.

Upon completion of the final set of nine chest to bar pull ups, the athlete advances to the finish mat, at which point, time will be called and recorded.

Scoring: For Weight: Heavier is Better

Location: NOCCO Arena

8 mins (4 minutes males, 4 minutes Females) to establish a team aggregate one rep max snatch

All athletes will begin on the start mat. At the call of 'Go!' the males will have 4 minutes to establish a one rep max snatch. Once the males' allocated time has elapsed, the females will immediately begin a further 4 minute window of their own in which they also attempt to establish a one rep max snatch.

The athletes may make multiple attempts within their allocated 4 minutes and the athletes may increase or decrease the load as desired during this time. Female athletes may not assist in changing the load during the male attempt, nor may the males assist the females during their attempt.

Once the clock reaches 8 minutes there will be a ninety second transition. During this transition, athletes are responsible for adjusting the bars to the prescribed loadings and subsequently move their bars into position ready to commence workout two.

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

For time:

  • 30 clean and jerks (100kg)
  • 30 clean and jerks (65kg)


All athletes will begin on the start mat. On the call of  'Go!', both males will leave the mat and advance to the barbell to complete thirty clean and jerks. Athletes must face away from the rig when lifting and can divide the workload how ever they choose. There is no minimum work requirement. The male athletes will advance the bar along their lane after 10 reps and 20 reps.

Once the males have completed thirty clean and jerks, they will advance to the finish mat thereby allowing the females to enter the field of play and commence their segment of the workout.  The female athletes will advance the barbells after 10 reps and 20 reps. Once the final 10 clean and jerks have been completed, the female pair will advance to the finish mat, at which point, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

10 rounds for time:

  • 4 synchro bar muscle ups
  • 6m unbroken handstand walk
  • 12 alternating synchro pistol squats


All athletes will begin on the start mat. On the call of  'Go!', one male and one female athlete will leave the start mat and advance to the pull up rig to complete four synchro bar muscle ups. Once the first two athletes have completed the bar muscle ups they will then advance to the handstand station to complete a 6 metre unbroken handstand walk. The handstand walk may be completed by both athletes simultaneously. Once both athletes have completed the handstand walk, they will then advance to the pistol squat station to complete twelve alternating synchro pistol squats. Once the pistol squats have been completed, the athletes will run back to the start mat and tag the other male and female pair who can then begin the same sequence.

The male and female pairs must alternate completing the workout each round. This will result in each pair completing a total of five rounds each. Once all ten rounds have been completed and the final working pair have returned to the start mat, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

For time:

  • 40 Worm thrusters
  • 40 Worm burpees
  • 30 Worm thrusters
  • 30 Worm burpees


All athletes will begin on the start mat. On the call of  'Go!', all four athletes will enter the field of play, advance to the worm and perform 40 thrusters. The Team will advance the worm after 20 thrusters. They will then perform 40 burpees, jumping over the worm. The team must then advance the worm down their lane before performing a further 30 thrusters and advancing the worm after 15 reps.  The team will then complete 30 more burpees over the worm. The team will then advance to the finish mat and when all athletes have crossed the mat, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: Docklands

Run 1600m as a four
Run 1600m in a three
Run 1600m in a pair
Run 1600m one individual

All athletes will begin in the start pen. On the call of  'Go!', all four athletes will run 1600m carrying a 50lb Wreck bag between them anyhow. Once all four athletes have completed the first 1600m, one athlete will be dropped, leaving the three remaining athletes to complete another 1600m run with the Wreck bag. After all three remaining athletes have completed the second 1600m, the team will drop another athlete, leaving two athletes to complete a third 1600m run. Finally, once the remaining two athletes have completed the third 1600m run, one athlete will complete a final 1600m run, carrying the Wreck bag. When the one remaining athlete has completed the forth and final 1600m, time will be called and recorded. 

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

6 x 3 minute AMRAP:
15 synchro toes to bars
21 cal assault bike and row
In the remaining time complete as many 200kg partner deadlifts as possible (20kg bar, 4x20kg plates female side, 4x25kg plates male side) OR complete 150 total repetitons as quickly as possible.

All athletes will begin on the start mat. On the call of  'Go!', sub team 1 will begin the first round of the workout; completing 15 synchro toes to bars. Then, while one athlete completes 21 calories on the bike the other completes 21 calories on the rower. Once the row and bike have been completed, this first sub team begins to accumulate as many partner deadlifts as they can in the remaining time of the allocated three minutes.

Once time is called, sub team 1 returns to the start mat to tag sub team 2.  Sub team 2 may then begin their own three minutes of work - aiming to add as many reps as possible to the partner deadlifts that sub team 1 initially accumulated.

Once the three minutes allocated to sub team 2 has elapsed, they will return to the start mat to tag sub team 1 again to continue the workout. Both sub teams will complete three rounds each, alternating for a total of eighteen minutes or until a total of 150 deadlift repetitions have been completed. Upon completion of 150 deadlifts the whole team should advance to the finish mat to obtain a split time for the workout.

Athletes will be required to advance their barbell after every 25 reps of the deadlift.

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

  • For time:
    27 Worm shoulder to overhead
    4 Alternating Rope Climbs
    10m Worm Lunge
    21 Worm shoulder to overhead
    4 Alternating Rope Climbs
    10m Worm Lunge
    15 Worm shoulder to overhead
    4 Alternating Rope Climbs
    10m Worm Lunge
    9 Worm shoulder to overhead
    4 Alternating Rope Climbs
    10m Worm Lunge

All athletes will begin on the start mat. On the call of  'Go!', all four athletes will enter the field of play, advance to the worm and perform 27 worm shoulder to overheads. Once the shoulder to overheads have been completed, the two female athletes will run to the rig to complete 4 rope climbs while the two male athletes hold the worm off the ground. 

The females will complete 2 rope ascents each, alternating. Once the rope climbs have been completed, the two female athletes rejoin the male athletes holding the worm.
As a team, all four athletes will then complete a 10m worm lunge. Once the worm lunge has been completed, the whole team will then complete 21 worm shoulder to overheads. Once this set of worm shoulder to overheads has been completed, the two male athletes will advance to the rig to complete 4 rope climbs, while the two female athletes hold the worm off the ground.

The males will complete rope 2 ascents each, alternating. Once the males have completed the rope climbs they will then rejoin the female athletes to complete another 10m worm lunge. At this point the team must turn, holding the worm, 180 degrees to face the direction from which they came. They will then complete 15 worm shoulder to overheads. The 2 females will then complete another 2 rope climbs each with the males supporting the worm as before and upon the return of the females the team will complete another 10m lunge.

Finally, the team will complete 9 worm shoulder to overheads, the males will complete 2 rope climbs each with the females supporting the worm, before the team is reunited to complete one final 10m lunge. Once the lunge is complete, the team will drop the worm and advance to the finish mat, at which point, time will be called and recorded.
If at any point the worm comes into contact with the ground, the team must return to the start of the shoulder to overheads of the round in progress. 

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

10 rounds for time:

  • 8 synchro chest-to-bar pull-ups
  • 4m unbroken handstand walk (one athlete)
  • 12 alternating synchro pistol squats


All athletes will begin on the start mat. On the call of  'Go!', one male and one female athlete will leave the start mat and advance to the pull up rig to complete eight synchro chest to bar pull ups. Once the first athlete pair have completed the pull ups they will then advance to the handstand walk station to complete a 4 metre unbroken handstand walk. The handstand walk may be completed by one athlete or another, there is no minimum work requirement. Once the handstand walk is complete, they will then advance to the pistol squat station to complete twelve alternating synchro pistol squats. Once the pistol squats have been completed, the athletes will run back to the start mat and tag the other male and female pair who can then begin the same sequence.

The male and female pairs must alternate on each round of the workout. This will result in each pairing completing a total of five rounds each. Once all ten rounds have been completed by the team and the final working pair have returned to the start mat, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

For time:

  • 30 Worm thrusters
  • 30 Worm burpees
  • 20 Worm thrusters
  • 20 Worm burpees


All athletes will begin on the start mat. On the call of  'Go!', all four athletes will enter the field of play, advance to the worm and perform 30 thrusters. They will then perform 30 burpees, jumping over the worm. The team must then advance the worm down their lane before performing a further 20 thrusters and 20 more burpees over the worm. The team will then advance to the finish mat and when all athletes have crossed the mat, time will be called and recorded.

Scoring: For Repetitions: More is Better

2x 5 min AMRAP:

  • 21 cal row and assault bike
  • 150 double unders (shared)
  • AMRAP synchro dumbbell snatch 30kg/22.5kg


All athletes will begin on the start mat. On the call of  'Go!', sub team 1 will begin the first round 1 of the workout: one athlete completing 21 calories on the bike while the other completes 21 calories on the rower. Once the row and bike have been completed, the sub team advances to complete 150 double unders between them. There is no minimum work requirement. Following successful completion of the 150 double unders the sub team begins to to accumulate as many synchro dumbbell snatches as they can in the remaining time of the allocated 5 minutes.

Once time is called, sub team 1 returns to the start mat to tag sub team 2.  Sub team 2 may then begin their own five minutes of work - aiming to add as many reps as possible to the synchro dumbbell snatches that sub team 1 initially accumulated.

Both sub teams will complete a round each continuing until a total of 100 dumbbell snatch repetitions have been completed. Upon completion of 100 snatches, the whole team should advance to the finish mat to obtain a split time for the workout.

Athletes will be required to advance their dumbbell after every 25 reps of the snatch.

Scoring: For Weight: Heavier is Better

Location: RXBAR Arena

6 mins (3 minutes males, 3 minutes Females) to establish a team aggregate one rep max snatch

All athletes will begin on the start mat. At the call of 'Go!' the males will have three minutes to establish a one rep max snatch. Once the males' allocated time has elapsed, the females will immediately begin a further three minute window of their own in which they also attempt to establish a one rep max snatch.

The athletes may make multiple attempts within their allocated three minutes and the athletes may increase or decrease the weight as desired during this time. Female athletes may not assist in changing the load during the male attempt, nor may the males assist the females during their attempt.

Once the clock reaches six minutes there will be a one minute transition. During this transition, athletes are responsible for adjusting the bars to the prescribed loadings and then move their bars into position ready to commence workout five.

Scoring: For Time: Fastest is Better

Location: RXBAR Arena

For time:

  • 30 clean and jerks 85kg
  • 30 clean and jerks 55kg


All athletes will begin on the start mat. On the call of  'Go!', both males will leave the mat and advance to the barbell to complete thirty clean and jerks. Athletes must face the same way when lifting and may divide the workload how ever they choose. There is no minimum work requirement. The male athletes will advance the bar along their lane after 10reps and 20 reps.

Once the males have completed thirty clean and jerks, they will advance to the finish mat thereby allowing the females to enter the field of play and commence their segment of the workout.  The female athletes will  advance the barbells after after 10 and 20 reps. Once the final 10 clean and jerks have been completed, the female pair will run to the finish mat, at which point, time will be called and recorded.

Scoring: For Time: Fastest is Better

Location: NOCCO Arena

6 rounds for time:

  • 15 Worm shoulder to overhead
  • 12 Synchro TTB
  • 8m Worm Lunge


All athletes will begin on the start mat. On the call of  'Go!', all four athletes will enter the field of play, advance to the worm and perform 15 worm shoulder to overheads. Once the shoulder to overheads have been completed, the two female athletes will run to the rig to complete 12 synchro toes-to-bar (TTB) while the two male athletes  hold the worm off the ground. 
Once the female athletes have completed the TTB, the two female athletes rejoin the male athletes holding the worm.
As a team, all four athletes will then complete a 8m worm lunge. Once the worm lunge has been completed, the whole team will then complete 15 worm shoulder to overheads. Once this set of worm shoulder to overheads has been completed, the two male athletes will advance to the rig to complete 12 synchro TTB, while the two female athletes hold the worm off the ground

Once the males have completed the TTB, they will then re-join the females holding the worm, turn 180 degrees to face the direction from which they came. They will then complete a 8m worm lunge. 

The team will complete this sequence two more times.
Once the final lunge is complete, the team will drop the worm and advance to the finish mat, at which point, time will be called and recorded.
If at any point the worm comes into contact with the ground, the team must return to the shoulder to overheads of the round in progress. 

Scoring: For Time: Fastest is Better

Location: Docklands

Run 1600m as a four
Run 1600m in a three
Run 1600m in a pair
Run 1600m one individual

All athletes will begin in the start pen. On the call of  'Go!', all four athletes will run 1600m carrying a 50lb Wreck bag between them anyhow. Once all four athletes have completed the first 1600m, one athlete will be dropped, leaving the three remaining athletes to complete another 1600m run with the Wreck bag. After all three remaining athletes have completed the second 1600m, the team will drop another athlete, leaving two athletes to complete a third 1600m run. Finally, once the remaining two athletes have completed the third 1600m run, one athlete will complete a final 1600m run, carrying the Wreck bag. When the one remaining athlete has completed the forth and final 1600m, time will be called and recorded.