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Boise Fitness League – Spring 2015 – Friday, May 8th @ CrossFit E3
Schedule of Events
5:00 p.m.
Volunteer and Judges Check-in and briefing
5:15-5:55 p.m.
Eagle and Hawk Teams Check-in
6:00-6:10 p.m.
Eagle and Hawk Athlete briefing
6:15-6:55 p.m.
1) Eagle Teams start the “Fantastic Four”
2) Hawk Teams will conduct their Sit & Reach Test
7:00-7:40 p.m.
1) Falcon and Phoenix Teams Check-in
2) Hawk Teams start the “Fantastic Four”
3) Eagle Teams will conduct their Sit & Reach Test
7:45-7:55 p.m.
Falcon and Phoenix Athlete briefing
8:00-8:40 p.m.
1) Falcon Teams start the “Fantastic Four”
2) Phoenix Teams will conduct their Sit & Reach Test
8:45-9:25 p.m.
1) Phoenix Teams start the “Fantastic Four”
2) Falcon Teams will conduct their Sit & Reach Test
Please note that we have adjusted Athlete Check-in times by division in order to
run this event smoothly. Falcon and Phoenix teams that arrive earlier than 7:00 p.m.,
please remain in the spectator section that will be designated.
Event #1 – “Fantastic Four”
We will be conducting each heat for this event with a running clock, which will not be
stopped. It will run for 7 minutes of work time and 3 minutes of rest time for 4 full
rounds (40 minutes total). Therefore, it is extremely important for your team to be at
the proper station ready to go or face losing reps/time.
This workout will consist of 4 stations. The first station (A) will be at the pull-up rig. The
second station (B) will be at the climbing ropes. The third station (C) will be located
outside in the parking lot. The fourth station (D) will also be in the parking lot.
Teams will rotate from Station A to B to C to D, and D to A, if starting at a station other
than A. The starting station for each team will be determined based on a random
drawing, to be drawn in order of the first team member checking in. Teams will spend 7
minutes at each station, with a 3-minute rotation break. Each station will require a
“Fantastic Four” of 2 men and 2 women. Teams DO NOT have to use the same men
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and women at each station, BUT team members who are going to compete at each
station need to be there and ready to go when the clock starts after the 3:00
rest/rotation period.
Station A: Synchronized Burpee Bar Muscle Ups or Burpee Pull-ups
As Many Reps as Possible in 7 minutes of:
Synchronized Burpee Bar Muscle Ups or Burpee Pull-ups
Teams will work in mixed pairs, 2 mixed pairs from each team. Man-woman pairs
perform burpee bar muscle ups together. They must reach the bottom of the
burpee at the same time (chest to deck) and the top of the bar muscle up at the
same time (arms fully locked out at the top of the bar). Score will be the total
combined reps of each pair.
If a mixed pair cannot perform a bar muscle up, they may choose to perform
burpee pull-ups instead, however, this must be communicated to the judge prior
to the start of the heat. In this scenario, a man-woman pair is teamed to perform
as many burpee pull-ups as possible, with only one person on the man-woman
team working at a time. Partners may switch between the partner doing the work
and the partner resting as often as they like. Athletes may perform the pull up
assisted by their partner.
For mixed pairs performing the synchronized burpee bar muscle ups, both team
members of the mixed pair must perform the same movement. You cannot have
one member of the mixed pair perform a burpee bar muscle up while the other
member performs a burpee pull up. Once you choose your scaling, you must
continue with that scaling for the entire heat.
Important: Teams that scale to burpee pull-ups will rank lower than teams
that perform the synchronized burpee bar muscle up. And teams that scale
to burpees with assisted pull-ups will rank the same as teams that perform
the burpee pull-ups unassisted.
See the table below for ranking order within divisions based on the scaling
options.
Ranking Order
Both mixed pairs from one team perform burpee bar muscle ups
One mixed pair does burpee bar muscle ups/one mixed pair does
burpee pull-ups
Both mixed pairs do burpee pull-ups (whether assisted or
unassisted)
Rank
1
2
3
Team Score will be the combined number of reps completed for each mixed pair
on a team. This event will be worth 100 points per division.
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Station B: Deadlift-Rope Climb
For time (with a 7 minute time cap), perform:
9 deadlifts each (18 total reps)
3 total rope climbs (3 total reps)
6 deadlifts each (12 total reps)
6 total rope climbs (6 total reps)
3 deadlifts each (6 total reps)
9 total rope climbs (9 total reps)
Teams will work in same-sex pairs. There will be a substation at one rope for
women and a substation at the other rope for men. Each substation will also
have 3 loaded barbells (increasing weight). Pairs will begin at Barbell #1 and
each athlete will perform 9 reps each. Pairs then perform 3 total rope climbs.
Pairs move to Barbell #2 and each athlete performs 6 reps each. Pairs then
perform 6 total rope climbs. Pairs move to Barbell #3 and each athlete performs
3 reps each. Pairs then perform 9 total rope climbs.
Pairs cannot move from deadlifts to rope climbs until they BOTH have completed
the required number of deadlifts. Also, pairs cannot move from rope climbs to
deadlifts until the required number of rope climbs is completed.
A rope climb is considered complete once the athlete has returned to the ground.
You must descend the rope until your feet pass the lower mark (i.e., you can’t
jump down from high up the rope). Each rope climb begins with feet on the
ground and hands off the rope.
Weights for the barbells will be as follows:
Eagle Division
Men
185
225
255
Women
Barbell #1
135
Barbell #2
165
Barbell #3
185
Men
Barbell #1
255
Barbell #2
285
Barbell #3
315
Women
Barbell #1
185
Barbell #2
205
Barbell #3
225
Barbell #1
Barbell #2
Barbell #3
Hawk Division
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Falcon & Phoenix Division
Men
Barbell #1
295
Barbell #2
325
Barbell #3
345
Women
Barbell #1
205
Barbell #2
225
Barbell #3
255
Team Score is the time at which both pairs have completed the tasks. Time will
stop when the last of the two pairs have completed all of the work at their
respective substations. There will be a 7 min. time cap. If teams do not complete
all of the work within the time cap, a second will be added for each rep not
completed (54 possible). This event will be worth 100 points per division.
Station C: Tire Flip
For time:
Tire Flip designated distance
Teams will work in mixed (man-woman) pairs. There will be two lanes, with one
tire per lane. Pairs will flip their tire to the end of their lane. Then they’ll flip the
tire back to the starting line (entire tire over the starting line). There is no work
requirement for individual teammates (i.e., one person can flip the tire, you can
take turns, or you can flip the tire together).
Team Score is the time at which the last pair of both pairs returns their
respective tire to its starting position. There will be a 7 min. time cap. If teams do
not complete all of the work within the time cap, a second will be added for each
yard that the tire is short of making it back to the start (measured from the end of
the tire farthest from the starting line and rounded up to the nearest yard if over
one and one-half feet). This event will be worth 100 points per division.
Station D: Partner Sandbag Shuttle Run
For time: Two Rounds For Time
Partner A sandbag shuttle, then
Partner B sandbag shuttle
(Females will be using 40#, Males will be using 80#)
Teams will work in same-sex pairs. There will be two lanes for each pair, with
one partner working an entire shuttle route at a time. The first partner must run to
the first sandbag, pick it up and run back across the starting line and drop the
entire sandbag over the starting line. (Please note: the athlete carrying the
sandbag must cross the line with the sandbag before dropping it. You cannot
throw the sandbag from before the line.) Then this same person must run to the
second sandbag, pick it up and run back across the starting line and drop the
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entire sandbag over the starting line. Then this same person must run to the third
sandbag, pick it up and run back across the starting line and drop the entire
sandbag over the starting line.
Immediately, but not before the first partner crosses the starting line, the second
partner must pick up one of the sandbags at the starting line and sprint to the first
line and drop the sandbag, then sprint back to the starting line. This same person
picks up another sandbag, sprints to the second line and drops the sandbag and
sprints back to the starting line. This same person picks up the last sandbag and
sprints to the third line and drops the sandbag, then sprints back across the
starting line.
Repeat this series for a second round.
Team Score is the time at which the last person in the whole team has crossed
over the starting line, with each team member having completed all tasks
required. There is a 7-minute time cap. If teams do not complete all of the work
within the time cap, a second will be added for each shuttle not completed (half
shuttles will be considered incomplete). This event will be worth 100 points per
division.
Event #2 – Sit & Reach Test
Athlete will remove shoes and sit with (1) legs out straight, (2) feet firmly against
the test box, and (3) knees as flat as possible against the floor and not bent. Athlete
must wear shorts or form-fitting clothing so the judge can tell that knees are not bent.
Athlete will first stack their hands one on top of the other. The athlete will then slowly
lean and reach forward and place hands on ruler, one hand on top of the other. Athlete
will hold for approximately three seconds as judge records score—no jerking, bouncing,
or walking the hands or fingers forward to reach further. Measurement will be taken
using the bottom hand (from the fingertip of the longest finger, as opposed to the
nail tip) and will be recorded to the closest ¼ inch. Athlete will have 3 consecutive
attempts and the best score will be used.
For best results, be sure to warm up well for this event. To protect your back, lengthen
your torso and hinge forward at the hips, rounding your upper back only at the finish of
the stretch. The Sit and Reach Test measures hip, lower back, and hamstring
flexibility. A known limitation of this test is that variations in arm, leg, and torso length
may give some athletes an advantage.
Team Score is the total length of all athletes per team. This event will be worth 50 points
per division.
Note: Boise Fitness League organizers reserve the right to change the above schedule
and/or workouts at any time and for any reason.
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