The Southwest Championship

Onsite Competition for Individuals and teams

Event description

The Southwest Championships:

This the competition that was built by the people, that have forged such a great region for the past several years. The Southwest region has the most ecstatic fans, stellar athletes, and dedicated volunteers. When regionals was gone, that community banded together to bring that style of competition back to the Southwest. We named the competition to idetify who we are, and we are proud to make this invitational style competition, the one that you look forward to preparing for, for years to come!

August 30/31st is the date. A 2 day competition modeled after the regionals, held at Utah Valley University's UCCU center. This competition is elegant in its simplicity, and focus on celebrating the athletes and the fans. From the crowd being close enough to scream your name, an enviornment that your family can be proud of, and the professionalism of regional and games quality staff, we are here to take great care of you.

The programming is not over the top, and gimmicky, simple and powerful, for you to gain new PRs and excite the crowd. There will be top vendors, representing in our Vendor Village, there will be concessions available on site, a city that wants to welcome you, in their hotels, and amenities, rich with fantastic foods and awesome sites. This is our life to make sure that you have the time of your life.

PRICE: $190/athlete

That comes with:

- 2 x Athlete Specified Jerseys

- Athlete Shorts (men its a breathable boardshort and woment think born primitive shorts) will be sent in the mail to you!

- Name plates so that the emcee can identify you and the crowd

- Vendor discounts

- Food Discounts

- a variety of donated product from our various sponors 

- a plus one, upper bowl 2-day ticket for a loved one

- athlete services with Chiros, PT, electro stim, recovery boots and massage, ice baths etc.

PRIZES: May Include but are different for every division

- *one year sponsorship for professional representation as an athlete or free entry into your next big comp. for elite and RX you will be paid for WZA 2020 or West Coast Classic 2020

- *Cash Prizes (to be announced soon)

- * donatations from various sponsors

- * automatic entry into next years Southwest Championships.

PROGRAMMING:

Built to test the fittest amongst us, without destroying your body so that you can't enjoy the beauties of utah for your labor day weekend.

Workouts will be released ahead of time.

SPONSORS:

5.11 tactical, Black Label Supplements, Seven CBD, WOD Relief, The CITY of OREM, Core life Eatery, Born Primitive, Wod Nation, The movement Clinic, Recharge Performance, 1% Fitness Nutrition. And we have some huge announcements of who our title sponsors are, which we will reveal here soon!

 

Invitations:

This competition is going to be invite only. We have several that have recieved invites from qualifying in the Rockwell Championships, but several who will recieve an invite based on their placing in the OPEN, the Age Group Online Qualifier and other well known competitions throughout the world.

Competitors may apply for a spot, however you be asked about certain PRs and placings for consideration.

 

Refund Policy:

There will be no refunds to the event unless we as the hosting party make decisions that are impossible for you to make happen. We are very loyal to you, and making sure that you are with us for a very long time. Therefore, our communication and flexibility on this is in your favor as much as it is possible. This is a case to case basis, and you may be asked to sell off your entry or your spectator tickets before recieving a full refund.

 

Parking will be on the West and North Side of the building, no fees, we have taken care of it for you.

 

 

Scoring: For Time: Fastest is Better | Time Cap: 7

"BLUE RIBBON" FOR VAL

INDIVIDUALS:

6 ROUNDS FOR TIME:

4/3 RING MUSCLE UPS

6 BAR FACING BURPEES

*7 MIN TIME CAP

*ATHLETES WILL ADVANCE THEIR BAR DOWN THE LANE EACH ROUND, AND TIME WILL BE RECORDED WHEN ATHLETE PASSES FINISH LINE

 


TEAMS:

3 ROUNDS FOR TIME:

8/6 RING MUSCLE UPS

12 SYNCHRO WORM OVER BURPEES

*7 MIN TIME CAP

** ONE ATHLETE WILL COMPLETE ONE SINGLE ROUND OF MUSCLE UPS EACH FOR MINIMUM WORK REQUIREMENT. THE OTHER TWO ATHLETES MUST BE HOLDING THE  WORM ABOVE HEAD, WHILE ATHLETE THE OTHER ATHLETE IS WORKING ON MUSCLE UPS

*** YOUR TIME IS RECORDED WHEN ALL WORK IS DONE AND WORM IS IN DESIGNATED AREA AND ALL TEAMMATES ARE ACROSS THE FINISH LINE.

 


WORKOUT SPECS/DIVISION BREAKDOWN
The Blue Ribbon is a symbol of the fight, and awareness against colon cancer. Valerie Clawson battled an aggressive illness for 8 long months. Her smile and desire to serve others, is why she is represented in this workout. Her husband Jason, and 2 boys Cooper and Boston will always remember the days they had with their wife and mother.  The Clawson Family are the recipients of the "Strength in Numbers" grant, to help them continue the wonderful lives Valerie help build. Thank you all for your donations, and don't forget that we are warriors against chronic illness.

*According to cancer.net, This year it is estimated that 145,600 adults in the United States will be diagnosed with Colon Cancer. 

 


WOD FLOW EXPLANATION: INDIVIDUALS

At the sound of the buzzer, athletes will advance to Ring/Bar and complete 4 muscle ups if your are male, and 3 muscle ups if you are female. Then you will proceed to the barbell in your designated lane, and do 6 bar - facing burpees. You will then advance your bar down the lane that says round 2, and head back to your assigned rings/bar. You will proceed in this fashion for 6 total rounds, with the bar in the Round 6 area etched on your lane, and you are officially done, when at least half of your body is onto the FINISH platform.

 


We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

 


Elite/Rx/Masters/16-18 year old INDIVIDUALS:

**ELITES ARE TO DO THE WORKOUT AS WRITTEN

*** RX/MASTERS/16-18 you have a "Card " to play. You can choose to do 6/5 Bar Muscle Ups, or 12 chest to bar pull ups each round, if you are unable to do RING/Bar Muscle Up options. You must tell your judge and stick with that option throughout the entirety of the workout.

****You are not penalized for choosing Bar MU or C2B, however if your score tied with others in your division that did Ring MU's then they will get the tie breaker above you.

***** Every Ring MU/rep not completed is 1 sec. added to your time, BarMU= 2 sec. Chest to bar =2

 


Scaled/Novice/14-15 year old INDIVIDUALS:

workout is written as:

6 rounds for time

8 Pull Ups

8 Bar-Facing-Burpees

*12 min cap

** You will also have an opportunity to choose the following scales without penalty, see rules in paragraph above for Elite, Rx...etc. 

*** 14 Jumping Pull-ups per round (See Open Standard 2019 for practice)

https://games.crossfit.com/workouts/open/2019/5?division=1&workout_type=scaled#movementStandards

 

 

 

WOD FLOW EXPLANATION: TEAMS

At the sound of the buzzer, 2 athletes will advance to worm, while one athlete advances to Rings/Bar. When the "worm" athletes have "The WORM" locked out overhead, then the Ring/Bar athlete can start his/her round of MU's. When Ring/Bar athlete finishes required amount of reps, he/she will then join worm athletes in the ROUND 1 Spot. The team as a whole will then do required amount of synchronized "WORM OVER Burpees". Then the team will deadlift the worm up together and march the worm into the "Round 2 " Area, before the second athlete can advance to the Ring/Bar. You and your team will repeat until 3 Full Rounds are completed or you reach the 12 min cap. If you finish under the cap in order to register your official time all of your teammates must cross the FINISH platform. 

 


We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


*My advice on how to practice the worm, if you don't have one is asking Professor GOOGLE. "DIY CROSSFIT WORM" is great search.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

WORM OVER BURPEE EXAMPLE AND STANDARD: https://games.crossfit.com/workouts/regionals/2018/4?division=11#movementStandards

 


Elite/Rx/Masters TEAMS:

*Elites must complete as written

**RX/MASTERS you may opt for Bar MU or Chest-2-Bar Pull-ups w/o penalty. Bar MU's must do 12/9, Chest-2-Bar Must do 21/18

 


Scaled TEAMS:

workout is written as:

3 rounds for time

15 Pull Ups/ or 25 Jumping Pull Ups 

9 Synchro Worm Facing burpees

** Scaled teams need only HOLD the WORM in a Deadlift position 

 


WORM WEIGHT ACROSS THE BOARD IS #200

 


If you have any questions, you can email Chaco@eventstcm.org and we will try to respond as quickly as possible. or TEXT (801)692-7254 w/ your questions.

Scoring: For Time: Fastest is Better | Tiebreaker: Reps completed when athlete/team hit time cap

INDIVIDUALS:

start w/

300 M "Flight" Run

 


then complete

4 Rounds of:

20 Single Arm KB Front Squats 53/35

10 Deadlifts 275/185

 


then finish with

300 M "Flight Run"

*11 Min Cap

 


TEAMS:

start w/

Athlete One 300M Flight Run

 


then as a team complete 1 round of

15 Worm Squats  *265/*200

10 Worm Deadlifts *265/200

 


Athlete Two 300M Flight Run

 


then as a team complete 2 rounds of

15 Worm Squats  *265/*200

10 Worm Deadlifts *265/200

then finish with

 


Athlete Three 300M Flight Run

 


*11 Min Cap

 

 

 

Special Notes:

* Weights on worms are subject to change based on supply, but this is the initial training stimulus

**Your Score is the Time you/your whole team cross the FINISH Platform

 

WORKOUT SPECS/DIVISION BREAKDOWN
This one is for the TA TA's. "Breast Cancer" is a chronic disease in which breast tissue cells start growing abnormally and uncontrollably. It is considered the 2nd most common cancer in women after skin cancer. Although rare, there are cases of men having breast cancer as well.

 


The Pink Ribbon has been considered a international symbol of hope, and is repped in this workout. Considering it is the 2nd most common cancer in the U.S. we have chosen "Pink Ribbon" aka "Fight the Flight" as the name of our 2nd test of fitness for you all.  I'm sure there are many of you, who have either known someone, or lost someone from breast cancer. The TCM Foundation is seeking out 1,000 families/individuals that have been hit by this disease, and need resources so they can heal properly. Keep that in mind as you are crushing this workout today

 


WOD FLOW EXPLANATION: INDIVIDUALS

At the sound of the buzzer, athletes will advance to designated lane to start their run.  You will begin by running up a flight of stairs, that will lead you off the competition floor, and out of the UCCU Center. You'll Follow and encounter 2 Flights of stairs ( amount of steps and grade will be kept a secret ;)), and the course will lead you back in to the UCCU Center, and back to the competition floor approximating about 300M. You will then advance to your assigned lane, where you will complete 4 rounds of  20 Single Arm KB Front Squats and 10 Deadlifts on the Barbell, advancing your bar and KB each round to the designated zone. After which you will finish off, by heading out and finishing a 300M Flight Run. Your Time is officially logged when you cross the FINISH platform and having completed all the reps. 

 


Special Notes:

* There is a penalty for not following the course as it is designed

*If you reach the 11 min time cap, you will receive a 1 sec. penalty for every rep not finished. If you will not finish the run in time, There is a line marked in the UCCU center arena near by your designated zone, if you reach that marker and have the same rep count as someone, you'll earn yourself the tie breaker.

 


We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

 


"For Worm Squats" see  link , minus the press part:)

https://games.crossfit.com/workouts/regionals/2018/4?division=11#movementStandards

 


Elite/Rx/Scale/Novice/ALL Masters/14-15yr /16-18 year old INDIVIDUALS:

**ELITES ARE TO DO THE WORKOUT AS WRITTEN

*** All Divisions ***

Same Rep Scheme as noted. Weight Differences will be as such:

 


Rx/ ALL Masters/16-18yr

KB- 53/35

Deadlift -225/155

 


Scaled/14-15yr

KB - 35/26 

DL- 165/115

 


Novice

KB - 35/36

DL - 135/95

 

 

 

WOD FLOW EXPLANATION: TEAMS

At the sound of the buzzer, all athletes will advance to their stations. One of your athletes  will begin by running up a flight of stairs, that will lead you off the competition floor, and out of the UCCU Center. You'll Follow and encounter 2 Flights of stairs ( amount of steps and grade will be kept a secret ;)), and the course will lead you back in to the UCCU Center, and back to the competition floor approximating about 300M. The other 2 athletes are eagerly waiting at their assigned station. You will all proceed to hoist the worm to the shoulder and perform 20 WORM SQUATS. After that your team will then drop the WORM to the floor, and begin 10 WORM Deadlifts. Athlete 2 will then be eligible to start his/her FLIGHT RUN. Upon Athlete 2's arrival, the team will then do 2 rounds of WORM SQUATS and WORM Deadlifts. Athlete 3 will then be eligible to start his/her FLIGHT RUN. Both the resting athletes will do so in the designated zone, and must wait for Athlete to pass into your zone before you and your team can head to the FINISH Platform. Your time is official, when your entire team is on the platform after completing all the required reps.

 


***ALL TEAM DIVISIONS*** 

ELITE MALE TEAMS WILL USE *265 lb. WORM, ELITE FEMALES and ALL other Divisions will use *200 lb. Worm.

*Weights may vary but not by much.

 

 

 

Scoring: For Weight: Heavier is Better

INDIVIDUALS:

3 Attempts at Max Effort:

Clean and Jerk

 


* 3 x :20 Attempts at your heaviest Clean and Jerk w/ roughly :80 seconds of rest in between each effort.

 


TEAMS:

3 Attempts at Max Effort

Clean and Jerk

 


*3 x :20 attempts at clean and jerk per Athlete on your team. will roughly have :80-:120 between attempts.

WORKOUT SPECS/DIVISION BREAKDOWN
WOD FLOW EXPLANATION: INDIVIDUALS (ALL ATHLETES WILL PARTICIPATE)

You will be assigned a station in which you or your team will be using throughout the duration of this Workout. There are stations A, B, C, D, E. You only have to worry about your station, and when its your turn.

 


At the sound of the buzzer, athletes on station A will have :20 to Accomplish a complete Clean from the ground, and then Shoulder to Overhead. (Notice I used S-2-Oh and not jerk in this exp.). When the lifter reaches full extension with bar overhead, and feet are securely under the hips in the neutral position, then it is a good rep and that lift will count. When that :20 is finished, athletes at station B will now attempt their first lift, etc. until we reach the end of the :20 on station E. 

 


Directly following the first attempt of Station E, another :20 clock will start for station A in order to initiate station A, athlete's 2nd attempt. We will continue this pattern until all five stations of athletes have attempt 3 max lifts of The Clean and Jerk.

 


Your Score is your Heaviest successful lift of those 3 attempts.

 


Special Notes:

*If you lift the bar off the ground before the timer hits :20 then it will still be considered a good lift if you hit it. 

* You are able to change your weights while you are resting.

*Lifting Straps are Not Allowed

*You will have 400 lbs. available to you, unless you request for more

* If you the barbell touches your head at any point during the over head portion, its a NO REP

*If  you have more than two points of contact with the floor (i.e. Fall to your knees trying to catch the clean, or if knee hits the ground on the split jerk) That is considered a NO REP, for safety reasons.

*Once you lift a weight you are NOT ALLOWED to lower the weight, so be wise.

* Yes your bar will be Pre-Loaded to your first weight, that you will declare to your judge.

* All manner of cleans are welcome

*Grunting is allowed and oddly encouraged

***FOR REFERENCE SEE : The Reebok CrossFit Games 2015 "Clean and Jerk" Event.

https://games.crossfit.com/workouts/games/2015

 


Also See guidelines on equipment like belts, shoes, smelling salts and all that stuff from the CrossFit Games Rulebook because it will save you some heartache:

https://games.crossfit.com/rules/open

 


We are following the latest Reebok CrossFit Games Standards for our standards, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

 

 

 

WOD FLOW EXPLANATION: TEAMs (ALL ATHLETES WILL PARTICIPATE)

Your team will be assigned a station. You will be using this station throughout the duration of this Workout. There are stations A, B, C, D, E. You only have to worry about your station, and when its your turn.

 


At the sound of the buzzer, one of The team's athletes on station A will have :20 to complete 1- Clean from the ground, and then Shoulder to Overhead. (Notice I used S-2-Oh and not jerk in this exp.). When the lifter finishes his/her lift w/ the bar fully extended and locked out overhead , and the lifters feet, are secure under the hips in the neutral position, then it is a GOOD rep and that lift will count. When that :20 is finished, athletes at station B will now attempt their first lift, etc. until we reach the end of the :20 on station E. 

 


Directly following the first attempt of Station E, another :20 clock will start for station A in order to initiate station A, athlete's 2nd attempt. We will continue this pattern until all five stations of athletes have attempted 3 max lifts of The Clean and Jerk.

 


Special Note:

* All athletes will be given 3x:20 windows to hit the lift. You can choose to lift or to defer. Each athlete gets a. maximum of 3 attempts and a minimum of 1 lift. The order in which you go is up to throughout, but the bar is not allowed to go down in weight at any time once it is set, not even for a different lifter. There in lies the strategy. For more rules , see the individual special notes because they fall right in line for the most part.

 


Your Score is the Heaviest successful 1 Rep of each teammate, added together.

 


***FOR REFERENCE SEE : The Reebok CrossFit Games 2015 "Clean and Jerk" Event.

https://games.crossfit.com/workouts/games/2015

 


Also See guidelines on equipment like belts, shoes, smelling salts and all that stuff from the CrossFit Games Rulebook because it will save you some heartache:

https://games.crossfit.com/rules/open

 


We are following the latest Reebok CrossFit Games Standards for our standards, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

 


This will be the final workout of DAY ONE and is set to end at 630 and briefing for day two will start at 7:30pm or possibly the next morning!

 


If you have any questions, you can email Chaco@eventstcm.org and we will try to respond as quickly as possible. or TEXT (801)692-7254 w/ your questions.

Scoring: For Time: Fastest is Better | Time Cap: 7 | Tiebreaker: Reps completed when athlete/team hit time cap

"BLUE RIBBON" FOR VAL

INDIVIDUALS:

6 ROUNDS FOR TIME:

4/3 RING MUSCLE UPS

6 BAR FACING BURPEES

*7 MIN TIME CAP

*ATHLETES WILL ADVANCE THEIR BAR DOWN THE LANE EACH ROUND, AND TIME WILL BE RECORDED WHEN ATHLETE PASSES FINISH LINE

 


TEAMS:

3 ROUNDS FOR TIME:

8/6 RING MUSCLE UPS

12 SYNCHRO WORM OVER BURPEES

*7 MIN TIME CAP

** ONE ATHLETE WILL COMPLETE ONE SINGLE ROUND OF MUSCLE UPS EACH FOR MINIMUM WORK REQUIREMENT. THE OTHER TWO ATHLETES MUST BE HOLDING THE  WORM ABOVE HEAD, WHILE ATHLETE THE OTHER ATHLETE IS WORKING ON MUSCLE UPS

*** YOUR TIME IS RECORDED WHEN ALL WORK IS DONE AND WORM IS IN DESIGNATED AREA AND ALL TEAMMATES ARE ACROSS THE FINISH LINE.

 


WORKOUT SPECS/DIVISION BREAKDOWN
The Blue Ribbon is a symbol of the fight, and awareness against colon cancer. Valerie Clawson battled an aggressive illness for 8 long months. Her smile and desire to serve others, is why she is represented in this workout. Her husband Jason, and 2 boys Cooper and Boston will always remember the days they had with their wife and mother.  The Clawson Family are the recipients of the "Strength in Numbers" grant, to help them continue the wonderful lives Valerie help build. Thank you all for your donations, and don't forget that we are warriors against chronic illness.

*According to cancer.net, This year it is estimated that 145,600 adults in the United States will be diagnosed with Colon Cancer. 

 


WOD FLOW EXPLANATION: INDIVIDUALS

At the sound of the buzzer, athletes will advance to Ring/Bar and complete 4 muscle ups if your are male, and 3 muscle ups if you are female. Then you will proceed to the barbell in your designated lane, and do 6 bar - facing burpees. You will then advance your bar down the lane that says round 2, and head back to your assigned rings/bar. You will proceed in this fashion for 6 total rounds, with the bar in the Round 6 area etched on your lane, and you are officially done, when at least half of your body is onto the FINISH platform.

 


We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

 


Elite/Rx/Masters/16-18 year old INDIVIDUALS:

**ELITES ARE TO DO THE WORKOUT AS WRITTEN

*** RX/MASTERS/16-18 you have a "Card " to play. You can choose to do 6/5 Bar Muscle Ups, or 12 chest to bar pull ups each round, if you are unable to do RING/Bar Muscle Up options. You must tell your judge and stick with that option throughout the entirety of the workout.

****You are not penalized for choosing Bar MU or C2B, however if your score tied with others in your division that did Ring MU's then they will get the tie breaker above you.

***** Every Ring MU/rep not completed is 1 sec. added to your time, BarMU= 2 sec. Chest to bar =2

 


Scaled/Novice/14-15 year old INDIVIDUALS:

workout is written as:

6 rounds for time

8 Pull Ups

8 Bar-Facing-Burpees

*12 min cap

** You will also have an opportunity to choose the following scales without penalty, see rules in paragraph above for Elite, Rx...etc. 

*** 14 Jumping Pull-ups per round (See Open Standard 2019 for practice)

https://games.crossfit.com/workouts/open/2019/5?division=1&workout_type=scaled#movementStandards

 

 

 

WOD FLOW EXPLANATION: TEAMS

At the sound of the buzzer, 2 athletes will advance to worm, while one athlete advances to Rings/Bar. When the "worm" athletes have "The WORM" locked out overhead, then the Ring/Bar athlete can start his/her round of MU's. When Ring/Bar athlete finishes required amount of reps, he/she will then join worm athletes in the ROUND 1 Spot. The team as a whole will then do required amount of synchronized "WORM OVER Burpees". Then the team will deadlift the worm up together and march the worm into the "Round 2 " Area, before the second athlete can advance to the Ring/Bar. You and your team will repeat until 3 Full Rounds are completed or you reach the 12 min cap. If you finish under the cap in order to register your official time all of your teammates must cross the FINISH platform. 

 


We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


*My advice on how to practice the worm, if you don't have one is asking Professor GOOGLE. "DIY CROSSFIT WORM" is great search.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

WORM OVER BURPEE EXAMPLE AND STANDARD: https://games.crossfit.com/workouts/regionals/2018/4?division=11#movementStandards

 


Elite/Rx/Masters TEAMS:

*Elites must complete as written

**RX/MASTERS you may opt for Bar MU or Chest-2-Bar Pull-ups w/o penalty. Bar MU's must do 12/9, Chest-2-Bar Must do 21/18

 


Scaled TEAMS:

workout is written as:

3 rounds for time

15 Pull Ups/ or 25 Jumping Pull Ups 

9 Synchro Worm Facing burpees

** Scaled teams need only HOLD the WORM in a Deadlift position 

 


WORM WEIGHT ACROSS THE BOARD IS #200

 


If you have any questions, you can email Chaco@eventstcm.org and we will try to respond as quickly as possible. or TEXT (801)692-7254 w/ your questions.

Scoring: For Time: Fastest is Better | Tiebreaker: Reps completed when athlete/team hit time cap

INDIVIDUALS:

start w/

300 M "Flight" Run

 


then complete

4 Rounds of:

20 Single Arm KB Front Squats 53/35

10 Deadlifts 275/185

 


then finish with

300 M "Flight Run"

*11 Min Cap

 


TEAMS:

start w/

Athlete One 300M Flight Run

 


then as a team complete 1 round of

15 Worm Squats  *265/*200

10 Worm Deadlifts *265/200

 


Athlete Two 300M Flight Run

 


then as a team complete 2 rounds of

15 Worm Squats  *265/*200

10 Worm Deadlifts *265/200

then finish with

 


Athlete Three 300M Flight Run

 


*11 Min Cap

 

 

 

Special Notes:

* Weights on worms are subject to change based on supply, but this is the initial training stimulus

**Your Score is the Time you/your whole team cross the FINISH Platform

 

WORKOUT SPECS/DIVISION BREAKDOWN
This one is for the TA TA's. "Breast Cancer" is a chronic disease in which breast tissue cells start growing abnormally and uncontrollably. It is considered the 2nd most common cancer in women after skin cancer. Although rare, there are cases of men having breast cancer as well.

 


The Pink Ribbon has been considered a international symbol of hope, and is repped in this workout. Considering it is the 2nd most common cancer in the U.S. we have chosen "Pink Ribbon" aka "Fight the Flight" as the name of our 2nd test of fitness for you all.  I'm sure there are many of you, who have either known someone, or lost someone from breast cancer. The TCM Foundation is seeking out 1,000 families/individuals that have been hit by this disease, and need resources so they can heal properly. Keep that in mind as you are crushing this workout today

 


WOD FLOW EXPLANATION: INDIVIDUALS

At the sound of the buzzer, athletes will advance to designated lane to start their run.  You will begin by running up a flight of stairs, that will lead you off the competition floor, and out of the UCCU Center. You'll Follow and encounter 2 Flights of stairs ( amount of steps and grade will be kept a secret ;)), and the course will lead you back in to the UCCU Center, and back to the competition floor approximating about 300M. You will then advance to your assigned lane, where you will complete 4 rounds of  20 Single Arm KB Front Squats and 10 Deadlifts on the Barbell, advancing your bar and KB each round to the designated zone. After which you will finish off, by heading out and finishing a 300M Flight Run. Your Time is officially logged when you cross the FINISH platform and having completed all the reps. 

 


Special Notes:

* There is a penalty for not following the course as it is designed

*If you reach the 11 min time cap, you will receive a 1 sec. penalty for every rep not finished. If you will not finish the run in time, There is a line marked in the UCCU center arena near by your designated zone, if you reach that marker and have the same rep count as someone, you'll earn yourself the tie breaker.

 


We are following the latest Reebok CrossFit Games Standards for Bar Facing Burpees, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

 


"For Worm Squats" see  link , minus the press part:)

https://games.crossfit.com/workouts/regionals/2018/4?division=11#movementStandards

 


Elite/Rx/Scale/Novice/ALL Masters/14-15yr /16-18 year old INDIVIDUALS:

**ELITES ARE TO DO THE WORKOUT AS WRITTEN

*** All Divisions ***

Same Rep Scheme as noted. Weight Differences will be as such:

 


Rx/ ALL Masters/16-18yr

KB- 53/35

Deadlift -225/155

 


Scaled/14-15yr

KB - 35/26 

DL- 165/115

 


Novice

KB - 35/36

DL - 135/95

 

 

 

WOD FLOW EXPLANATION: TEAMS

At the sound of the buzzer, all athletes will advance to their stations. One of your athletes  will begin by running up a flight of stairs, that will lead you off the competition floor, and out of the UCCU Center. You'll Follow and encounter 2 Flights of stairs ( amount of steps and grade will be kept a secret ;)), and the course will lead you back in to the UCCU Center, and back to the competition floor approximating about 300M. The other 2 athletes are eagerly waiting at their assigned station. You will all proceed to hoist the worm to the shoulder and perform 20 WORM SQUATS. After that your team will then drop the WORM to the floor, and begin 10 WORM Deadlifts. Athlete 2 will then be eligible to start his/her FLIGHT RUN. Upon Athlete 2's arrival, the team will then do 2 rounds of WORM SQUATS and WORM Deadlifts. Athlete 3 will then be eligible to start his/her FLIGHT RUN. Both the resting athletes will do so in the designated zone, and must wait for Athlete to pass into your zone before you and your team can head to the FINISH Platform. Your time is official, when your entire team is on the platform after completing all the required reps.

 


***ALL TEAM DIVISIONS*** 

ELITE MALE TEAMS WILL USE *265 lb. WORM, ELITE FEMALES and ALL other Divisions will use *200 lb. Worm.

*Weights may vary but not by much.

 

 

 

Scoring: For Weight: Heavier is Better

INDIVIDUALS:

3 Attempts at Max Effort:

Clean and Jerk

 


* 3 x :20 Attempts at your heaviest Clean and Jerk w/ roughly :80 seconds of rest in between each effort.

 


TEAMS:

3 Attempts at Max Effort

Clean and Jerk

 


*3 x :20 attempts at clean and jerk per Athlete on your team. will roughly have :80-:120 between attempts.

WORKOUT SPECS/DIVISION BREAKDOWN
WOD FLOW EXPLANATION: INDIVIDUALS (ALL ATHLETES WILL PARTICIPATE)

You will be assigned a station in which you or your team will be using throughout the duration of this Workout. There are stations A, B, C, D, E. You only have to worry about your station, and when its your turn.

 


At the sound of the buzzer, athletes on station A will have :20 to Accomplish a complete Clean from the ground, and then Shoulder to Overhead. (Notice I used S-2-Oh and not jerk in this exp.). When the lifter reaches full extension with bar overhead, and feet are securely under the hips in the neutral position, then it is a good rep and that lift will count. When that :20 is finished, athletes at station B will now attempt their first lift, etc. until we reach the end of the :20 on station E. 

 


Directly following the first attempt of Station E, another :20 clock will start for station A in order to initiate station A, athlete's 2nd attempt. We will continue this pattern until all five stations of athletes have attempt 3 max lifts of The Clean and Jerk.

 


Your Score is your Heaviest successful lift of those 3 attempts.

 


Special Notes:

*If you lift the bar off the ground before the timer hits :20 then it will still be considered a good lift if you hit it. 

* You are able to change your weights while you are resting.

*Lifting Straps are Not Allowed

*You will have 400 lbs. available to you, unless you request for more

* If you the barbell touches your head at any point during the over head portion, its a NO REP

*If  you have more than two points of contact with the floor (i.e. Fall to your knees trying to catch the clean, or if knee hits the ground on the split jerk) That is considered a NO REP, for safety reasons.

*Once you lift a weight you are NOT ALLOWED to lower the weight, so be wise.

* Yes your bar will be Pre-Loaded to your first weight, that you will declare to your judge.

* All manner of cleans are welcome

*Grunting is allowed and oddly encouraged

***FOR REFERENCE SEE : The Reebok CrossFit Games 2015 "Clean and Jerk" Event.

https://games.crossfit.com/workouts/games/2015

 


Also See guidelines on equipment like belts, shoes, smelling salts and all that stuff from the CrossFit Games Rulebook because it will save you some heartache:

https://games.crossfit.com/rules/open

 


We are following the latest Reebok CrossFit Games Standards for our standards, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

 

 

 

WOD FLOW EXPLANATION: TEAMs (ALL ATHLETES WILL PARTICIPATE)

Your team will be assigned a station. You will be using this station throughout the duration of this Workout. There are stations A, B, C, D, E. You only have to worry about your station, and when its your turn.

 


At the sound of the buzzer, one of The team's athletes on station A will have :20 to complete 1- Clean from the ground, and then Shoulder to Overhead. (Notice I used S-2-Oh and not jerk in this exp.). When the lifter finishes his/her lift w/ the bar fully extended and locked out overhead , and the lifters feet, are secure under the hips in the neutral position, then it is a GOOD rep and that lift will count. When that :20 is finished, athletes at station B will now attempt their first lift, etc. until we reach the end of the :20 on station E. 

 


Directly following the first attempt of Station E, another :20 clock will start for station A in order to initiate station A, athlete's 2nd attempt. We will continue this pattern until all five stations of athletes have attempted 3 max lifts of The Clean and Jerk.

 


Special Note:

* All athletes will be given 3x:20 windows to hit the lift. You can choose to lift or to defer. Each athlete gets a. maximum of 3 attempts and a minimum of 1 lift. The order in which you go is up to throughout, but the bar is not allowed to go down in weight at any time once it is set, not even for a different lifter. There in lies the strategy. For more rules , see the individual special notes because they fall right in line for the most part.

 


Your Score is the Heaviest successful 1 Rep of each teammate, added together.

 


***FOR REFERENCE SEE : The Reebok CrossFit Games 2015 "Clean and Jerk" Event.

https://games.crossfit.com/workouts/games/2015

 


Also See guidelines on equipment like belts, shoes, smelling salts and all that stuff from the CrossFit Games Rulebook because it will save you some heartache:

https://games.crossfit.com/rules/open

 


We are following the latest Reebok CrossFit Games Standards for our standards, if there are some additional clarifications, you may ask us in an email, or on WOD Brief FRIDAY AUG. 30 in the morning.

 


So for Training, make sure you have looked up current standards outlined, either in the 2019 OPEN, or as early as 2018 Reebok CrossFit Games Season. Rule of Thumb, the most recent rule will always win.

 


This will be the final workout of DAY ONE and is set to end at 630 and briefing for day two will start at 7:30pm or possibly the next morning!

 


If you have any questions, you can email Chaco@eventstcm.org and we will try to respond as quickly as possible. or TEXT (801)692-7254 w/ your questions.