IMPORTANT NOTICE: NO BRIEFING ON COMP DAY
There will be no athlete briefing on the day.
This page serves as your official workout brief. All movement standards, rules, and expectations are outlined below. Judges will be enforcing exactly what’s detailed here — know your division’s requirements and arrive prepared.
WOD 1A + 1B: RINGS & OVERHEAD THINGS
What’s the format?
Two consecutive 3-minute AMRAPs:
- WOD 1A: Bike + Gymnastics
- WOD 1B: Burpees + Overhead Squats
Each part has its own score. Short rest window between them depending on time cap status.
WOD 1A — Movements & Standards
Calories (m/f)
RX
15-10-5 / 9-6-3
Intermediate
10-7-3 / 7-5-3
Beginner
5-3-2 / 3-3-2
Gymnastics Movement
RX
Toes to Rings
Intermediate
Toes above waist
Beginner
Knees above hips
Standards:
- Heels must pass behind vertical at the bottom.
- RX: Both feet must touch bottom of rings simultaneously.
- Intermediate: Toes must clearly rise above the waist.
- Beginner: Knees must rise above the hips.
Bike Rules:
- Calories are cumulative across rounds. The monitor will not reset.
- Do not exit the bike early — incomplete calories = no rep.
- You may start seated on the bike, but:
- Monitor must read 0.0 before the timer starts
- No pedaling before the start
This is standard practice in CrossFit competitions and ensures a fair start.
WOD 1A — Common Questions
Q: Can I start seated on the bike?
Yes — as long as the monitor is at 0.0 and you wait for the start beep.
Q: What if I finish under the time cap?
You rest until WOD 1B begins.
Q: What if I get capped?
You receive 2 minutes rest before beginning WOD 1B.
WOD 1B — Movements & Standards
Burpees
RX
9-6-3
Intermediate
7-5-3
Beginner
5-3-2
OHS Reps
RX
9-6-3
Intermediate
7-5-3
Beginner
5-3-2
Load (m/f)
RX
50kg / 30kg
Intermediate
40kg / 20kg
Beginner
PVC
Burpees:
- RX & Intermediate: Chest and thighs touch the floor, clap overhead.
- Beginner: Same floor standard, no clap required.
OHS (Overhead Squat):
- Hip crease below the knee
- Arms locked out overhead
- Stable overhead position over midfoot
WOD 1B — Common Questions
Q: Do I need to face the bar during burpees?
No — face any direction.
Q: Can I squat snatch the first rep of each OHS set?
Yes — if it meets full squat and overhead lockout standards.
WOD 2: DUAL KETTLEBELL DT
What’s the format?
5 Rounds for time (10-minute cap):
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Shoulder-to-Overheads
Movement Standards & Weights
KB Load (per hand)
RX: 24kg / 16kg
Intermediate: 16kg / 12kg
Beginner: 12kg / 8kg
Deadlifts:
- First rep starts from the floor.
- Full hip and knee lockout required.
Hang Cleans:
- Must start from above the knee (i.e., hang position).
- A deadlift must precede the first clean.
- Full hip extension and front rack finish.
Shoulder-to-Overhead (STOH):
- Any style allowed (press, push press, jerk, split jerk)
- Full lockout (arms, hips, knees) required
- KBs can be racked upright or flat on the shoulders
________________________________________
Common Questions
Q: Can I clean with KBs outside my legs?
Yes — cleans can pass inside or outside the legs.
Q: Can I clean directly from the floor?
No — all cleans must be from the hang. Deadlift first, clean from the hang position.
WOD 3: CONTROLLED CHAOS
What’s the format?
For time (10-minute cap):
- SkiErg Calories
- Burpees to Target
- Dumbbell Snatches
- Reverse Lunges (Back-Racked)
- Box/Plate Jump-Overs
Movement Standards by Division
| Division | SkiErg (M/F) | Burpees (M/F) | DB Snatches | Lunges | Jump-Overs |
|---|---|---|---|---|---|
| RX | 35 / 30 | 30 / 25 | 40 (22.5 / 15kg) | 40 (Back-Racked) | 30 / 25 (24” / 20”) |
| Intermediate | 30 / 25 | 25 / 20 | 30 (15 / 10kg) | 30 (Back-Racked) | 25 / 20 (24” / 20”) |
| Beginner | 20 / 15 | 20 / 15 | 20 (10 / 5kg) | 20 (Back-Racked) | 20 / 15 (12” plates) |
SkiErg:
- Complete required cals.
- Handles must be placed back with care — Mishandling = penalty.
Burpees:
- RX/Int: Chest and thighs down → jump and touch 6″ target
- Beginner: Chest/thighs down → stand and clap overhead (no jump)
Dumbbell Snatches:
- One dumbbell, alternating each rep
- Both heads must touch the floor each rep
- Full lockout overhead
- Switch hands anytime (top, bottom, or mid-air)
- If you rest, you may restart with either hand
- Non-working arm may not touch body
Reverse Lunges:
- Dumbbell must be in a true back-rack across shoulders
- Back knee touches ground
- Hips fully extended at the top
- Alternate legs each rep
Box/Plate Jump-Overs:
- Two-foot takeoff required
- Step down required — no jump-downs
- You do not need to alternate legs
- No full extension required on top of the box/plates
GENERAL RULES & CONDUCT
- No scaling or substitutions — perform exactly what’s prescribed for your division.
- No arguing with judges — keep moving. Arguing may result in penalties.
- Standard CrossFit gear allowed (grips, belts, lifters, etc.) unless otherwise noted.
- Equipment mishandling = 5 burpee penalty — place SkiErg handles and DBs down with care.
- On comp day: Questions? Speak to the Event Manager or Head Judge that is not on duty in between events — not your floor judge.
- Hold onto your signed scorecards - Signed score card required for any nature of workout scoring dispute.