• #
  • #
  • #
CrossFit Fayetteville Invitational 2017

Hey Athletes, I hope you’re ready for a good ol’ fashioned CrossFit competition!

This event is a 2 person team event with 3 WODs for all teams and a tie breaker WOD, if needed. WODs are listed below! Please take the time to read the standards of the WODs along with each movement.

For up-to-date information, check out The Garage Games website

Scoring Information: click here

Spectators: non-CFF spectators are $5 each for the day. Kids 15 and under are free. Once you have paid, you may enter and leave as needed as long as you have a mark on your hand.

Athletes: feel free to bring canopies, coolers, food, chairs and whatever you need for the day! We have a gravel lot where everyone to hang out. TheGarageGamesWaiver MUST BE FILLED OUT! If you want to check-in your team (EARLY check-in 4:30-6pm 12/1/17, DAY OF check-in 7-8:00am) you must have BOTH teammate’s waivers filled out in full at the time of arrival. You do not have to have both teammates present to check in but you DO have to have both waivers. (Click the TheGarageGamesWaiver, click on the doc, print and fill out.) At check-in, your team will receive one goodie bag and shirt sizes that you registered for online. You may switch out sizes once all athlete and volunteer shirts have been passed out. If you registered after 11/20, we did our best to guess shirt sizes. We will do our best to ensure you receive the shirt size you want.

You will want to bring your own food and water for the day.

Parking for athletes and spectators: Parking is NOT in front of the gym. Parking is at McBride Distribution ONLY, overflow at TYSON. You will have to walk across the street to get to the gym. There will be signs for parking. PLEASE BE CAREFUL WHEN CROSSING.

Streets: HOPS and CLYDESDALE, not in front of the gym!

Streets: HOPS and CLYDESDALE, not in front of the gym!

Title Sponsors 2017

Each of these sponsors will have a booth with tons of  their great products to help you reach your goals! Make sure to stop by each booth and see what they have to offer!

Supporting Sponsors 2017

412ExpressLogo

WODs and their ranges of motion along with any extra specific details are listed below. PLEASE READ CAREFULLY AND UNDERSTAND THIS BEFORE THE EVENT ON December 2, 2017 at 9:00am. Don’t forget, there is early check-in 12/1 from 4:30-6pm!

WOD and Standards

Each team will begin with the back squat AMRAP. Partners may set the rack to any height they see fit (BUT THEY WILL ONLY HAVE the 2min transition time to set it up). Athletes will not be allowed to start with the bar unracked. At “3, 2, 1, Go” the athlete may unrack the bar and perform back squats. Once they have completed their desired number of reps, they can rack the bar and swap with their teammate. Athletes may swap as many times as they would like during the 4min of each movement. During the back squat, athletes must pass hip crease below the top of the knee and return to full hip and knee extension before moving to the next rep.

After the back squat AMRAP, teams will have 2 min to transition to the next station for a 4min AMRAP of Strict Shoulder Press. They may adjust the height of the bar to what they feel is best. (BUT THEY WILL ONLY HAVE the 2min transition time to set it up). Athletes will not be allowed to start with the bar unracked. At “3, 2, 1, Go” the athlete may unrack the bar and perform STRICT SHOULDER PRESS. Once they have completed their desired number of reps, they can rack the bar and swap with their teammate. Athletes may swap as many times as they would like during the 4min of each movement. During the STRICT Shoulder press, athletes will begin with the bar in the front rack position and press the bar overhead to a fully locked elbow. Hips and knees should be in full extension in the finishing position. Athletes may not travel in any direction while performing the ascent of this lift. If they step forward or back, NO REP. A “dip,” “drive,” or “re-dip” are not permitted. Once fully extended the rep is complete, athletes may redip as they bring the bar back to the front rack position before beginning the next rep. HOWEVER, they MUST return to a fully locked knee before initiating the next STRICT SHOULDER PRESS.

After the Strict Shoulder Press AMRAP, teams will have 2 min to transition to the next station for a 4min AMRAP of Deadlifts. The rep will begin with the plates touching the floor. Athletes may use overhand, under hand, or mixed grip to bring the barbell to full hip and knee extension with the shoulders finishing behind the barbell at the top of the deadlift. The bar must be locked out before being released to the floor. Straps are not allowed.

WOD 1 will be continuously moving. Think about a snake-style format. Three teams will step up and begin the squats, after their 4min, they’ll advance to the press while a new set of 3 teams step in to perform squats. The original three teams will then move on to the Deadlift portion while the second group moves to the press and a new set of teams begins their squats. We will continue in this snake-style fashion until all teams have completed WOD1. We will have small transition time between RX and Scaled and Men’s and Women’s divisions.

Each team will begin at the pull up rack. Athletes will share the same rig space. Scaled athletes will perform the movements and reps stated in the WOD standards. This WOD is a chipper. All reps of each movement must be completed before moving on to the others. If the team does not finish within the time cap, a 1s penalty will be added to the time cap time. After “3, 2, 1, Go” is called, athletes may jump to their pull bar to begin the workout.

Pull Up: Athlete must start from a dead hang; at the top of the movement the chin must be over the top of the pull up rack. Grip can be over hand, under hand or mixed grip. Strict, Kipping and butterfly are allowed. Cycling reps is permitted as long as each rep begins with full elbow extension and finishes with chin over the bar the height of the bar.

Ring Rows: Athlete’s chest must start under the place of attachment of the rings on the pull up rack, knee angle must be greater than 90 degrees at all times with HEELS ONLY on the floor. Elbows must begin in full extension. To complete the movement, the chest must make contact with the rings while the knee angle remains greater than 90 and heels only on the floor before dropping into the next rep or resting. Cycling reps is permitted as long as each rep begins with full elbow extension and finishes with chest to rings. No contact, No rep.

 KBS: At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the ARMS STRAIGHT. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. Athletes may NOT DROP THE KETTLEBELL. If they drop the KB, that will result in a NO REP of the previous KBS completed and the athlete will have to perform that rep again.

Double Unders:  The athlete may begin holding their rope before “3,2,1, Go” but they may not initiate movement until after “Go.” The athlete, performing a forward motion of the rope must successfully move the rope around their body twice for every one jump completed for the rep to count. If the rope does not reach this standard, it will be a no-rep. Attempts where the rope catches before clearing under the feet twice do not count. The athlete WILL use his or her own rope.

Single Unders: The standards will remain the same as RX double unders; however, the rope will pass around the athlete one time per jump for the rep to count.

OHS: The athlete may move the bar into the overhead position using any variation of ground to overhead. The athlete must have the bar locked out overhead before performing a full overhead squat (hip crease below the top of the knee). The athlete must then stand to full hip, knee and elbow extension showing control at the top with the bar directly over the heels. Full squat snatches will be allowed to begin the first rep when pulled from the ground. Athletes MAY NOT drop the bar from overhead. They may release the bar to the ground from HIP-HEIGHT.

Front Squat: The athlete may power clean the bar to the front rack position or begin their first rep with a squat clean, with the bar resting on the shoulders and elbows past the front of the bar. The athlete will descend while maintaining the front rack position, to where their hip crease below the top of the knee. The athlete must return to full hip and knee extension to complete each rep. Athletes MAY NOT drop the bar from shoulder height. They may release the bar to the ground from HIP-HEIGHT.

Each team will begin in their designated lane. Athletes will share the same lane space. Scaled athletes will perform the movements and reps stated in the WOD standards. If the team does not finish within the time cap, a 1s penalty will be added to the time cap time. After “3, 2, 1, Go” is called, athletes may pick up their barbell to begin this workout. Each team work until all 3 rounds are completed or the time cap is reached.

Deadlift: The rep will begin with the plates touching the floor. Athletes may use overhand, under hand, or mixed grip to bring the barbell to full hip and knee extension with the shoulders finishing behind the barbell at the top of the deadlift. The bar must be locked out before being released to the floor. Straps are not allowed.

 Hang Power Clean: Bar must be stood up to full extension prior to performing the Hang Power Clean. Once the athlete is in full extiension, they may move the bar to the hang position. Any where ABOVE the knee cap will be considered the hang. The hang power clean will finish in the front rack position with elbows passing the front of the bar with feet side by side, hips and knees fully extended before moving on to the next rep or movement. If elbows don’t pass the bar or athlete does not fully extend the hips and knees, that will result in a no rep. Bar must be guided back to the ground at the end of an athlete’s set. If the bar is dropped from the top or the athlete’s hands aren’t on the bar until the bar is at hip-height, this will be a no rep and the athlete will have to perform the last rep again.

Front Squat: The athlete may power clean the bar to the front rack position or begin their first rep with a squat clean, with the bar resting on the shoulders and elbows past the front of the bar. The athlete will descend while maintaining the front rack position, to where their hip crease below the top of the knee. The athlete must return to full hip and knee extension to complete each rep. Athletes MAY NOT drop the bar from shoulder height. They may release the bar to the ground from HIP-HEIGHT.

Jerks: The movement will begin with the barbell in the front rack position and end with the athlete in full body extension (elbows, knees, hips). Athletes may press, push press, push jerk or split jerk the barbell to reach full overhead extension of the elbows. If they split jerk, they must return feet side by side before bringing the bar back down. If they dip to any capacity, they must return to full extension of the lower body before brining the bar back down. Athletes MAY NOT drop the bar from shoulder height or higher. They may release the bar to the ground from HIP-HEIGHT

Thruster: Barbell will be pulled from the ground on the first rep and may be caught in a squat clean or a power clean position as long as the athlete passes through a full front squat (hip crease below the top of the knee) standard and finishes fully extended with the barbell fully locked out overhead with knees, hips, and elbows fully extended. The barbell must move continuously upward until locked out overhead. Thruster Jerks are not allowed and will result in a no rep. Athletes MAY NOT drop the bar from overhead. They may release the bar to the ground from HIP-HEIGHT

Tie Breaker

“Death by”

min 1: 4-10m Sprints, 2 Bar Muscle Ups

min 2: 8-10min Sprints, 4 Bar Muscle Ups

min3: 12-10m Sprints, 6 Bar Muscle Ups

etc

One athlete will perform all of the Sprints. Once that athlete has completed the sprints, the other athlete will perform all of the bar muscle ups. Each team must complete all reps of sprints followed by bar muscle ups within the minute to advance to the next round. Sprints will increase by 4 reps while bar muscle ups increase by 2 reps each minute until teams are no longer able to complete the designated reps within that specific minute. If the teams that are tied end within the same minute, the team with the most reps in that minute will win the tie-break.

Teams may switch who sprints or performs bar muscle ups from minute to minute but they MAY NOT switch within the minute.

10m Sprint: begin at the start line, sprint to the 10m mark, one foot and one hand must cross the 10m line before turning to complete the next 10m portion. Once the last 10m sprint is completed, that athlete may yell “GO” to their teammate.

Bar Muscle Up: Once their teammate yells “GO,” they can jump to their bar to begin the muscle up portion to the WOD. They must start from a dead hang and pass through a pull up and press out of a dip at the top portion of the movement. If they do not begin with full elbow extension or finish locked out at the top of the movement, no rep.

If they tie the tie breaker: “Rock, paper, scissors”

Rock, paper, scissors, shoot. On “shoot” one athlete from each team will perform the hand gesture for rock, paper or scissors. Rock crushes scissors. Scissors cut paper. Paper covers rock.

Approximate Heat Times, if all goes well:

Opening Announcements & WOD standards: 8:15am

WOD 1: 9am

Heats WOD 1 Start Times WOD 2 Start Times WOD 3 Start Times
Heat 1 9:00 AM 10:15 AM 12:32 PM
Heat 2 10:37 AM 12:51 PM
Division Change 10:41 AM 12:55 PM
Heat 3 11:03 AM 1:14 PM
Heat 4 11:25 AM 1:36 PM
Finish Time 10:00 AM 11:47 AM 1:55 PM Finish

If we have teams that tie for 1st, 2nd, or 3rd places, we will perform the tie break WOD ASAP following the last heat of WOD3.