Workout #1
3 minutes of back squats, 225 lbs (145 lbs)
3 minutes of pullups
You will have 3 minutes to do as many reps of back squat as possible. You can re-rack the barbell as often as you wish. When the 3 minutes are up, you must move immediately to the pullup bar and you will have 3 minutes to do as many pullups as you can. The pullups can be performed in as many sets as you wish. Your score is the total number of both exercises.
There will be an option to scale the back squat. However, once you modify a workout, your results will only be compared to everyone else that has the same number of modifications. If you think that the back squat is the only thing that you are going to have to modify, you will do better to just stand under the pullup bar for the first three minutes and then hit the three minutes of pullups really, really hard. This will not be considered a modification. But it is your call.
ROM standards
Back Squat
The squat movement starts with the bar on your back and with your knees and hips fully extended. You must squat deep enough for your hip crease to be below the level of top of your patella. You must return to the start position to finish the rep. Each lifting station will have a squat rack. The barbell must be in the squat rack in order for you to move onto the pullups. If the barbell touches the ground, the back squat portion of the event is over for you. You must still get the barbell back into the squat rack before you move to the pullups, but you cannot do any more back squat reps.
You may use a weight belt and weight lifting shoes. You must use shoes of some kind. You may use neoprene sleeves, but you may not use knee wraps.
Pullups
You must start each rep with your elbows and shoulders completely extended. The rep will be counted when your chin and EARS are visible over the pullup bar. Not just your chin, your EARS as well. So, if you are craning your neck and looking at the ceiling at the top of your pullup, chances are your reps will not count. You may use any type of kip that you wish, but your chin, as well as your entire ear must be visible over the bar.
You may use athletic tape on your hands. You may not use gloves, gymnastics grips or anything else between your hands and the pullup bar. Any kind of adhesive applied to the hands will be cause for immediate disqualification from the CO Open.
Workout #2
6 rounds for time of:
7 power cleans, 165 lbs (105 lbs)
150 meter run
Modified weight #1 (counts as one mod)
135 lbs for men
85 lbs for women
Modified weight #2 (counts as two mods)
105 lbs for the men
65 lbs for the women
You will start at your barbell, do 7 power cleans and then run out on the 150 meter course. You will repeat this for a total of 6 rounds. Your time will stop when you run back into the gym and touch your barbell.
ROM standards
Power Clean
The barbell must start on the ground, with your hands on the barbell. The top of the clean is reached when the barbell is in the rack position, with your elbows in front of the bar and with your knees and hips fully extended. Whatever depth squat you need to achieve the finish position of the clean is fine. Your barbell must be on the ground, completely stable before you can start your run.
You will not be allowed to use a weight belt for this event. You must wear shoes.
Sunday's Events
Sunday's events will be announced in the gym on Saturday night at 5:30 PM and posted on this site shortly after. There will be two events on Sunday. As many of you have surmised, one of those Sunday events involves tire flips. The men's prescribed tire weight is 500 lbs, the modified tire is 350 lbs. The women's prescribed tire weight is 350 lbs and the modified tire is 250 lbs.
We will have all of the different tire weights out back on Saturday. You will need to try them out sometime on Saturday and figure out which tire you are going to use for the workout on Sunday. There will be a sheet at the Athlete Heat Check-in Tent that you will need to confirm your tire weight. Anyone that does not give us a tire weight will be doing that workout as prescribed. There will be NO changes to the tire weight on Sunday.
Skip - just a quick question. Why did you select all the things Bruno is no good at? Probably a sad day for him.
Posted by: Guest :-) | August 27, 2010 at 12:08 PM
what about burrtios for time? I think I signed up for the wrong comp... :)
Posted by: kristen | August 27, 2010 at 12:38 PM
A couple of questions: will any assistance be allowed for the lifts - wrist straps or belts?
Can we drop the cleans from the rack or does the bar have to lowered to the ground for the next rep?
Will there be a squat rack for us to warm up with barbell curls before the events?
Thanks, can't wait to get started!
Walden
Posted by: Walden | August 27, 2010 at 02:03 PM
Weight belts will be allowed for the squat, but not the power clean.
Neoprene knee sleaves are allowed, but not wraps.
You will be able to drop the cleans from the rack UNDER CONTROL. Which means your hands need to be on the barbell past your hips. The barbell must be motionless before you can start your run.
Sorry, the squat racks will be moved out of the warmup area immediately after Workout #1. You will have to do your warmup curls sans squat rack.
SFM
Posted by: Skip | August 27, 2010 at 02:08 PM
Every second counts or lowest points format?
-Kev :)
Posted by: Kev M. | August 27, 2010 at 03:04 PM
Love it Skip! As always, you come up with some great stuff.
Posted by: Damon5280 | August 27, 2010 at 04:12 PM
The scoring system we are using is the standard deviation scoring system that Ron Wilhelm from CrossFit HQ came up with.
Basically, the better you do (compared to the average score or time of that workout)on each workout, the better your score will be.
The great thing about this scoring system is that it allows workouts of different lengths to be weighted evenly, while still awarding the athlete that has a big time (or point) gap with the rest of the field.
SFM
Posted by: Skip | August 27, 2010 at 04:31 PM
Sorry Walden, I didn't address your question on the wrist wraps.
You will be able to use wrist wraps or athletic tape on your wrists, but not both.
We are not allowing knee wraps, because when wrapped tightly, they actually assist you in getting out of the bottom of the squat.
Wrist wraps do no such thing. That is why knee sleaves and wrist wraps are allowed in a USAW meet, and they don't allow knee wraps.
SFM
Posted by: Skip | August 27, 2010 at 04:43 PM
Thanks Skip, that clears things up.
See you all in the morning!
Posted by: Walden | August 27, 2010 at 06:18 PM
Good luck to all our FRCF athletes this weekend, win all cool trophies that Karen D and Jasmine made!
Wish I could be there to cheer you on...
Go FR, Go FR, Go FR........
Posted by: KarenK | August 27, 2010 at 08:01 PM
Good luck FRCF athletes! Represent!!
I'll be working at the urgent care down the street..hopefully won't see any of you come in (Shannon..no falling on a run!) :)
Good luck guys..
Posted by: christy | August 27, 2010 at 11:01 PM
From: 13039
To: 80247
For: FRCF Athletes and Staff
What: Good Vibes,,
Posted by: Pete | August 28, 2010 at 06:05 AM
Good news: No falls yet! ;)
Posted by: Shannan | August 28, 2010 at 08:01 PM
he law cannot make all men equal, but they are all equal before the law. (Frederick Pollck, British jurist)
Posted by: Air Jordan shoes | September 01, 2010 at 12:24 AM
I completely agree, just 3 minutes of squat rack workout can make a lot of difference in one’s fitness. People should definitely try it ones. Nice article, have a some very useful information about squat rack workouts and its uses.
Posted by: Account Deleted | November 14, 2010 at 09:55 PM