Overview

Our intention with this document is to provide as much clarity as possible in advance of the event in order to ensure fair competition and to head off the vast majority of questions. Please read carefully in advance! Our judges will assume you know the rules, standards, and workout flow for each event. If you have questions, please ask in advance if possible. At the end of the day please remember, it’s not about you, it’s not about us, it’s about coming together to raise money for Kids at Heart. Above all else, let’s show our community what CrossFit is about: community, camaraderie, fitness, and fun! If you have a question or concern, please address reach out Project Uplift on Facebook through the comments on the Movement Standard Post, or through the messenger.

Thanks in advance, everyone. We are looking forward to a great day!

Heat sheets and event schedule forthcoming.

Cheers!

Team Project:Uplift

NOTE:

“Any movement deemed uncommon, out of the ordinary or used to amend, shorten or change the accepted movement standard or range of motion can and will be disallowed.” – CrossFit Rulebook

In addition, athletes and judges should be aware that certain athletes with physical limitations in a specific range of motion may be granted an exception, in Project Uplift’s sole discretion, from performing the prescribed range of motion for the workout. This limitation in the range of motion must be due to prior physical limitations or injuries that are obvious and clearly definable by demonstration. Any limitation must be brought to the attention of Project Uplift and (with approval) your lane judge PRIOR to the beginning of the competition.

Clarifications and Changes

WOD 1 (the git up) pairs must be Male/Female due to equipment in each lane.

WOD 2 (trainwrecked) pairs can be MM, MF ,FM, FF, they do not need to be male/female

Floater 1 has a new part, see description below.

Floater 1

Worm Burn

6 min amrap:

75’ worm walking lunge (50’ for scaled divisions)

25 lateral syncro burpees over the worm (20 for scaled division)

75’ worm carry back (50’ for scaled divisions) *NEW

Max cal echo bike in time remaining (1 bike/ 1 person working at a time)

Team/ Heat Flow:

Each team will be assigned a lane, there will be 5 lanes and 5 teams per heat.

All team members will start behind the start line.

At GO, all 4 athletes will proceed to the worm and will lunge the worm 75/50’.

After the LAST athlete has COMPLETELY crossed the finish line, the worm lunge is complete.

Then all 4 athletes will complete 25/20 synchro burpees over the worm.

Once the burpees are complete, the athletes will pick the worm up and carry the worm back to the start line. The worm carry is complete when the last person crosses the start line.

In the time that remains, teams will accumulate as many calories on the bike as possible with one person working at a time on one bike. Teams decide how and if they want to break up this work.

Movement:

Worm Lunge

– The worm must be held on the same shoulder for all 4 athletes.

– Each lunge begins with the worm on the shoulder, the feet together and the athletes standing tall with hips and knees extended.

– At the bottom of the worm lunge, all 4 trailing knees must make contact with the ground and the worm must remain on the shoulder.

– If, during the lunge, one athletes knee does not touch, the team will have to back up to the spot of the last successfully completed lunge and redo the rep.

– Each lunge is complete when all athletes legs are fully extended.

– Any “walking shuffle steps” will result in a no-rep and the entire team must go back to the spot of the last successfully completed lunge.

– All 4 athletes must alternate which foot leads for each step. Shuffle steps between steps are not allowed. If the athletes fails to meet any standard during a step, the team must restart from behind the last successfully completed rep mark.

Synchro Burpees over the Worm

– This movement starts with two athletes on each side of the worm.

– The athletes can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom AT THE SAME TIME for all 4 athletes(This is the only syncro aspect that will be judged.)From this position, the athletes can step or jump to their feet. – If all 4 athletes don’t meet at the bottom of the burpee, with everyone’s chest and thighs touching the ground the rep will not count. If you get no-repped, continue the burpees on the side you are on, no need to “go-back”, the rep just won’t be counted until the burpees and the jump-over are done to standard.

– The RX athletes must jump over the worm using a two-foot takeoff. Single-legged jumping or stepping over is not permitted for RX (scaled divisions excluded). Athletes do not need to land with both feet at the same time. – If you step over or do not jump over with two feet, the rep will not count. If you get no-repped, continue the burpees on the side you are on, no need to “go-back”, the rep just won’t be counted until the burpees and the jump-over are done to standard.

– The rep is complete once ALL 4 athletes have completed their lateral burpee over the worm.

– You may wait for your teammates in the bottom of the burpee but you cannot continue the next rep until all 4 athletes chest and thighs are touching the ground at the same time.

Worm carry

– The worm must be held on the same shoulder for all 4 athletes.

– You must start the worm carry with all 4 athletes behind the lunge end line

– The carry is finished when all 4 athletes have crossed the initial worm lunge start line.

– You may walk, you may run, but all team members and the worm must stay inside your lane.

Echo bike calories

– One person biking at a time.

– We recommend setting the seat prior to the workout at a height that works for all 4 athletes.

*note: a height that works for all athletes is not one that is necessarily ideal for all 4 athletes.

– You may change the seat height during the workout, but please be respectful of OTAC’s gym equipment and treat it as if you paid for it.

Judge brief:

– Make sure all knees are touching on the lunges, if they are not, make them back up

– Make sure there is no shuffle stepping, if so, make them back up

– Make sure the LAST person crosses the end line on lunges and carry

– Make sure the FIRST person is behind the start line for the lunges and carry

– Make sure they clearly all meet at the bottom of the burpee, if not, make them do it again.

– Make sure RX teams are jumping over not stepping over.

– NOTE: the bike monitor pauses after 7 seconds of in-activity. IF this happens, you must hit the green start button for it to resume. ENCOURAGE fast transitions to avoid this.

Floater 2

Grip n Rip Ladder

For time as individuals:

50 double unders (100 single unders)

Then..

7 cleans #135/95 (95/65)

5 cleans #185/125 (135/95)

3 cleans #225/155 (165/115)

*2 minute CAP/ tiebreak time taken after last jump rope rep

NOTE: this is your heavy workout/ strength test, instead of a max complex like we had last year. Yes, these weights may be beyond your 1RM. That is part of the “strength” test. No worries! Do your best and remember why we are doing this!

Team/ Heat Flow:

Heats:

3 teams per heat. Total heat time 5 minutes. Be early for this workout. If you miss your heat time you will not be able to make this workout up.

Lanes:

There will be a total of 6 lanes of 3 barbells. 3 lanes will be male, 3 will be female.

Each team will have a male lane and a female lane.

Flow:

At the 0:00 or GO, male and female A will begin and have until the 2:00 mark to complete the work, while male and female B wait.

At the 2:00 mark, there will be a 1 min reset.

At the 3:00 mark, Male and female B will begin and have until the 5:00 mark to complete the work.

Movement:

Double unders:

– Jump rope must pass under the feet 2 times for each jump.

– Single-double-singles are permitted but only the DU will be counted.

– Bring your own rope

– It is the judges count that matters, not yours. Go until they say stop. Judges will count out your last 10 reps.

Single unders:

– Jump rope must pass under the feet 1 time for each jump.

Scaled:you may do 50 DU instead of 100 singles

– Bring your own rope – It is the judges count that matters, not yours. Go until they say stop. Judges will count out your last 10 reps.

Clean:

– The bar is taken from the ground for each rep and ends on the shoulders with full extension of the knees and hips and control of the barbell (i.e. not sliding off the shoulders).

– The bar must go from the ground to shoulders in 1 fluid motion, so no deadlift then hang clean.

– You must stay in YOUR lane for the clean rep to count. This is a safety standard.

– Any clean method, power, squat or split is OK as long as it is done in ONE fluid motion.

– Reset the barbells for the next lifter.

Judge brief:

– Make sure the clean is stood up all the way for each rep. Tell them before they go.

– It is your double under rep count that matters, not the athletes. Be sure to tell them where they are at every 10 reps. Encourage them to do 1-2 extra reps beyond their count to avoid stopping early, like when they think they are at 50, but the judge is at 49…

– Cleans must be done in one fluid motion.

– Use stopwatch for time in your lane to mark double under tie-break (don’t forget to write this down!)

– We will have one volunteer keeping time for the whole heat (i.e. 0-2 minutes, 2-3 reset, 3-5 minutes, reset, next heat)

WOD 1

The Git Up

10 min AMRAP

5 syncro devils presses (M/F) #50/35’s, #35/20’s

15 syncro wall balls (M/F) #20/14, 10/9’ for all divisions

…while resting pair works on:

MAX calorie row (1 rower)

*pairs will switch after each full round

Team/ Heat Flow:

Heats:

8 teams per heat. Heats will be 10 minutes long.

Lanes:

There will be a total of 8 lanes.

– Each lane will have two dumbbells for males, and two dumbbells for females.

– Two wall balls and two wall ball targets

– 1 rower

Flow:

At the 0:00/ GO, Male and Female A will begin round 1 of 5 syncro devils press and then 15 syncro wall balls while Male and Female B work towards accumulating calories on the rower.

This entire workout is done in the same male and female pairs that you start in.

There will be 1 rower so one teammate will be resting at all times.

When MF (Male and Female) “A” complete 5 syncro devils press and 15 syncro wall balls, they will run to the rower mat and tag in MF B, who will begin and complete round 2 of the Devil Press/Wall Ball couplet while MF pair A accumulate calories on the rower.

This pattern of MF pairs alternating full rounds will continue until time expires (10 minutes).

Movement:

Synchro Devils press:

Synchro focus: At bottom of burpee and top of devils press

RX males will use two #50 dumbbells, scaled males will use two #35 dumbbells

RX females will use two #35 dumbbells, scaled females will use two #20 dumbbells

– The movement starts with: – Both athletes (one male and female) on the ground, with hands on dumbbells and chest and thighs touching the ground at the same time.

– Then both athletes must stand up from the burpee with dumbbells in hand moving into a ground to overhead movement (snatch or clean and jerk) with both dumbbells.

– The Rep is counted when both athletes have the dumbbells: – Locked out overhead at the same time. This includes: – Fully extended (locked out) elbows, shoulders, knees and hips for both athletes.

– The dumbbells MUST then be controlled to the ground. If the dumbbells are not controlled to the ground (i.e. dropped), then the previous rep WILL NOT count.

Synchro Wallballs:

Synchro focus: At bottom of wall ball squat

RX and scaled weight: #20/14

Target Height: 10/9 feet

– Each rep will start with both athletes meeting at the bottom of the squat and will end when both athletes wall balls hit their designated target. – The squat needs to be synchro, the wall balls hitting the target at the same time does NOT need to be synchro.

– For the wall ball, the athletes must start with the ball at a dead stop on the ground. The athletes must pick up the ball and stand tall before beginning a set, or squat clean the ball, before beginning their first repetition of any set. Athletes may not start in a squat, pick up the ball from this position, and toss the ball to the target. Each repetition consists of athletes holding the ball in the “front rack,” and performing a full squat, hip-crease passing below the top of the knee, and when vertically extending, throwing the ball to the specific target height. – If either of the athletes hip does not break parallel, or the ball does not touch the target, that rep will not be counted.

– The athlete may then catch the ball and perform multiple reps if they so choose.

– Finally, athletes may not catch the ball on the bounce, and head right into a wall ball repetition. The ball must be settled on the floor before picking it up to begin another set.

Row Calories:

– One athlete working at a time, and you may switch however many times you’d like between the male and female that are NOT working on the couplet.

Note: we only have so many judges so there will not be someone watching your monitor for the duration of the event unless a facilitator is in the area. To keep the rower from resetting, keep transitions on and off the rower crisp and avoid letting the rower sit vacant for any prolonged duration of time. You all have used rowers before and you should know they reset after 1-2 minutes depending on the model. – Prior to 10 second count-down, set row monitor for rowing pair. Facilitators (either Josh or Austin) will help with this.

– Make sure at the bottom, both athletes have hands on dumbbells and chest and thighs on the ground, not on the dumbbells.

– Make sure at the top, both athletes have knees, hips, shoulders and elbows extended with dumbbells “overhead”, not “over toes”.

– Make sure at the bottom of the wall balls, both athletes hit proper squat depth at the same time

– Make sure both athletes hit their designated target with their wall ball to complete the rep.

Judge brief:

WOD 2

Trainwrecked

RX:

14 min AMRAP persons working at a time

27 worm squats 4

30 syncro TTB 2 (any 2 teammates)

21 worm push press 4

24 syncro pull ups 2 (any 2 teammates)

15 worm thrusters 4

18 syncro chest to bar 2 (any 2 teammates)

9 worm clean and jerk 4

12 bar muscle ups 1

Scaled:

24 worm squats 4

27 syncro knee raises 2 (any 2 teammates)

18 worm push press 4

21 jumping chin over bar pull ups 2 (any 2 teammates)

12 worm thrusters 4

15 syncro jumping chest to bar pull ups 2 (any 2 teammates)

6 worm clean and jerks 4

Team/ Heat Flow:

Heats:

6 teams per heat. Heats will be 14 minutes long.

Lanes:

There will be a total of 6 lanes.

– Each lane will have two pull up bars, one long bar with no crossbar above (the bar you will do MU on) and one short bar (short in length) with a crossbar above.

– 1 Worm (#280 for both divisions)

Flow:

At the 0:00/ GO, all 4 athletes will run to their worm and begin their worm squats.

This is an AMRAP, therefore if you complete 1 round, you will return to the worm squats for round 2.

You will continue to work for 14 minutes.

For all worm movements, all 4 athletes must meet all movement standards below for the rep to count. Each worm movement performed by all 4 team members is 1 rep. You may arrange your team in any order on the worm, it does not need to be MFMF.

After the last squat rep is completed, any 2 members from the team will begin the synchro toes to bar. In order to switch the athlete(s) on the rig, you must run back to your worm mat to tag out and tag in another team member(s). Each gymnastics rep performed by the pair working is 1 rep.

For all gymnastics movements, non-working team members must wait on the worm mat to be tagged in. So, for the Bar MU, 3 teammates must be on the worm mat at all times. For the rest of the gymnastics movements, 2 team members must be on the mat at all times.

*The synchro pair gymnastics can be MM, FF, MF, FM

Movement:

Worm squats:

Syncro focus: At bottom of squat and at top of squat.

– The movement starts with: – All athletes standing up all the way with the worm on the same shoulder, hips and knees fully extended.

– Then all athletes must meet at the bottom of a squat at the same time, before returning to full extension at the top of the rep.

– The Rep is counted when all athletes reach full extension at the top of the squat.

– Squat standard: All 4 athletes hip crease must clearly pass below the top of the knees in the bottom position.

Worm Push Press:

Synchro focus: Worm must start on the same shoulder for all athletes and end on the opposite shoulder for all athletes.

– Each rep will start with all athletes holding the worm on the same shoulder.

– All 4 athletes will push press the worm, up, over their head to the other shoulder. – You may not push jerk or split jerk the worm. All 4 athletes knees must remain locked out after the initial dip and drive as the worm passes over all athletes heads.

– This means no “ducking under the worm. You will need to push press it.

– “Touch and go” reps are permitted.

– The rep is counted when the worm lands and is controlled on the opposite shoulder from which the rep started on for all 4 athletes.

– This is a shoulder to shoulder movement, you do not need to “lockout” the worm overhead at any point.

Worm Thruster:

Synchro focus: Worm must start on the same shoulder for all athletes and end on the opposite shoulder for all athletes AND all athletes must meet at the bottom of a squat at the same time.

– The movement starts with: – All athletes standing up all the way with the worm on the same shoulder, hips and knees fully extended.

– Then all athletes must meet at the bottom of a squat at the same time, before coming back up from the squat moving into the “push press” portion of the thruster.

– All 4 athletes will push press the worm, up, over their head to the other shoulder. – You may not push jerk or split jerk the worm. All 4 athletes knees must remain locked out after the initial dip and drive as the worm passes over all athletes heads.

– This means no “ducking under the worm. You will need to push press it.

– “Touch and go” reps are permitted.

– The rep is counted when the worm lands and is controlled on the opposite shoulder from which the rep started on for all 4 athletes.

– Squat standard: All 4 athletes hip crease must clearly pass below the top of the knees in the bottom position. – This is a shoulder to shoulder movement, you do not need to “lockout” the worm overhead at any point.

Worm Clean and Jerk:

Syncro focus: Worm must start on the same shoulder for all athletes and end on the opposite shoulder for all athletes before being returned to the ground for the next rep.

– Each rep will start with the worm on the ground.

– All 4 athletes will pick up the worm from the ground and bring it to the same shoulder.

– Then all 4 athletes will push press or push jerk the worm, up, over their head to the other shoulder. – No “ducking under the worm. You will need to push press it or jerk it..

– The rep is counted when the worm lands on the opposite shoulder from which the rep started on for all 4 athletes.(you must all 4 meet and show control on this shoulder before dropping).

– You MUST alternate sides for the clean and jerk, meaning, if rep 1 is from right shoulder to left shoulder, rep 2 must be from left to right. – This is a shoulder to shoulder movement, you do not need to “lockout” the worm overhead at any point.

Synchro Toes to bar (ANY 2 teammates)

Synchro focus: all 4 feet (2 for each athlete) make contact with the pull up bar at the same time.

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Synchro Pull ups (ANY 2 teammates)

Synchro focus: Both athletes chins cross the horizontal plane of the pull up bar at the same time.

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar.

SCALED Athletes – Each athlete must set the plates for jumping pull-ups to Open standard (arms extended wrist at bar). Whenever athletes switch, plates must also be switched. We will have plates available on Friday night during check-in so you can figure this out in advance. If you can’t make it Friday night, please arrive early on Saturday so we can move through heats without delay.

Synchro Chest to Bar pull ups (ANY 2 teammates)

Synchro focus: Both athletes chests touch pull up bar at the same time.

This is a standard chest-to-bar 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, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collarbone.

SCALED Athletes – Each athlete will use the same plate set up as they did for jumping pull ups. Whenever athletes switch, plates must also be switched. We will have plates available on Friday night during check-in so you can figure this out in advance. If you can’t make it Friday night, please arrive early on Saturday so we can move through heats without delay.

Bar Muscle Up (1 teammate at a time)

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

Judge brief:

– For gymnastics syncro reps to count, they must meet at the top of the rep at the same time – Scaled athletes will adjust plates themselves and must be switched every time athletes switch for jumping chest to bar and jumping pull ups.

– Standard is arms fully extended, wrists at bar.

– Scaled athletes must meet at the top of the rep for synchro just as RX athletes.

– For the worm movements, the worm must be – On the same shoulder for all 4 athletes at any point (@ start and end of reps)

– Push presses cannot be jerks

– Everyone must meet at the bottom of the squat and everyone must be at the proper squat depth defined above, otherwise, no-rep.

– Each squat rep ends with all 4 athletes hips full extended, otherwise no-rep.

– Tag in and out for gymnastics from the worm mat.