The Fittest 2018 Manatee / Sarasota

Is your gym The Fittest?

Finals: December 1st @ CrossFit Havoc

The Fittest 2018 Qualifier Final Scores Released!
Click Below!
If your name is Highlighted in Blue you are invited to compete in The Finals on December 1st, 2018. You must Register by Thursday November 15th @ 10:00 a.m. or your spot will be given to the next highest ranking athlete!
Register by clicking below!

 

QUALIFIER WORKOUTS! 

WORKOUT 1

PART A: Max Reps in One Set of Bench Press

PART B: Find a One-Rep-Max Bench Press

Part A – There is no Time Element for this Workout. Your goal is to complete as many reps as possible in one set at the determined weight. The set begins when the bar is lifted off the rack and is complete once the bar is re-racked. You MAY have a spotter for this workout but if they touch your bar at ALL then that rep does not count.

Weights for Part A:

RX Male: 185

RX Female: 113

Intermediate Male: 155

Intermediate Female: 93

Scaled Male: 135

Scaled Female: 73

Beginner Male: 95

Beginner Female: 63

Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.

*For all Workouts Women’s bars are 33lb when empty*

Part B – There is no Time Element for this Workout. You must un-rack your own bar. Your goal is to lift the heaviest weight you can for one rep. You MAY have a spotter for this workout but if they touch your bar at ALL then that rep does not count.

Score: There are two scores for this Workout. Part A = Total Reps . Part B = Heaviest Weight Lifted

Standards of a Bench Press: Rep Starts at the Top with arms fully locked out. Then the bar must be lowered to the chest, make contact with the chest, and then be pressed back to arms fully locked out. During the entire Rep your butt must remain in contact with the bench and your feet must be touching the floor.

WORKOUT 2

On a 12 Minute Running Clock:

PART A: Every minute on the Minute for 5 Minutes (Minutes 0:00, 1:00, 2:00, 3:00, 4:00):

Every minute on the minute do 1 Clean & Jerk, Then in the remainder of the minute accumulate as many Calories on the Rower as possible.

PART B: Minutes 5:00-12:00:

7 Minutes to Find a One-Rep-Max Clean & Jerk.

Part A – You must use a Concept 2 Rower when completing this Workout. At the start of 3, 2, 1 GO do 1 Clean & Jerk at proscribed weight, Then Row for Calories in the remainder of the minute, At the 1 minute mark hop off the Rower and do 1 Clean & Jerk, Then Row for Calories, Continue this until the 5 minutes is up. Your Rower can stay on throughout the 5 minutes and just be adding Calories.

Weights for Part A:

RX Male: 205

RX Female: 123

Intermediate Male: 185

Intermediate Female: 113

Scaled Male: 155

Scaled Female: 83

Beginner Male: 95

Beginner Female: 63

Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.

*For all Workouts Women’s bars are 33lb when empty*

Part B – At the 5 minute mark you can begin doing your max Clean & Jerk. You can add weights to your bar used for Part A. You can take as many attempts as you would like in the 7 minutes. The Rep must be Completed within the 7 minute time frame to count.

Score: There are Two Scores for this Workout. Part A = Total Calories Rowed in the 5 minutes.

Part B = Heaviest Weight Lifted.

Standards for a Clean & Jerk: You can do a Power Clean or Full Clean, a Push Jerk or Split Jerk, even a Strict Press or Push Press is fine. The bar must leave the floor at the beginning of the rep, make contact with the shoulders and then at the completion of the press the knees, hips, elbows must be locked out with feet under shoulders.

WORKOUT 3

For Time: (There is no Time Cap!)

50 Wallballs / Power Wallballs

25 Hang Power Cleans

40 Pull ups / Australian Rows

20 Front Squats

30 Box Jump Overs / Step up and Over

15 Hang Power Snatches

20 Handstand Push ups / Push ups

10 Full Cleans

10 Toes-to-Bar / Sit ups

5 Overhead Squats

 

Workout Variations:

RX Male:                                                                  RX Female:

Wallballs @ 20 to 10FT                                            Wallballs @ 14 to 9FT

Barbells @ 135                                                         Barbells @ 93

Pull ups: Any Style                                                    Pull ups: Any Style

Box Jump Overs @ 24”                                             Box Jump Overs @ 20”       

Handstand Push ups: Any Style, NO Ab Mat         Handstand Push ups: Any Style, NO Ab Mat

Toes-To-Bar: Yes                                                        Toes-To-Bar: Yes

 

Intermediate Male:                                                    Intermediate Female:

Wallballs @ 20 to 10FT                                                 Wallballs @ 14 to 9FT

Barbells @ 115                                                              Barbells @ 73

Pull ups: Any Style                                                        Pull ups: Any Style

Box Jump Overs @ 24”                                                 Box Jump Overs @ 20”       

Handstand Push ups: Any Style, 1 Ab Mat                 Handstand Push ups: Any Style, 1 Ab Mat

Toes-To-Bar: Yes                                                            Toes-To-Bar: Yes

 

Scaled Male:                                                          Scaled Female:

Wallballs @ 20 to 10FT                                            Wallballs @ 14 to 9FT

Barbells @ 95                                                           Barbells @ 53

Pull ups: Australian Row(see Video)                       Pull ups: Australian Row(see Video)

Box Jump Overs @ 24”                                             Box Jump Overs @ 20”       

Push ups (see Video)                                                Push ups: To 1 Ab Mat(see Video)

Sit ups: Touch to plate (see Video)                          Sit ups: Touch to plate (see Video)

                   

Beginner Male:                                                    Beginner Female:

Power Wallballs @ 14 to 10FT                                  Power Wallballs @ 10 to 9FT

Barbells @ 75                                                             Barbells @ 43

Pull ups: Australian Row(see video)                         Pull ups: Australian Row(see video)

Box Step Overs @ 24”                                                Box Step Overs @ 20”       

Push ups: To 1 Ab Mat on 2” plate                           Push ups: To 1 Ab Mat on 2” Plate

                Can be on Knees(see Video)                                       Can be on Knees(see Video)

Sit ups: Touch to plate (see Video)                           Sit ups: Touch to plate (see Video)

 

Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.

*For all Workouts Women’s bars are 33lb when empty*

Score: There is One Score = Time to Complete

Movement Standards:

Wallballs: Rep begins at a standing position holding the Medicine ball in the Front Rack. You then descend into a full squat with hip crease dropping below the knee and then drive out of the squat and throw the ball to the target. The ball must make contact with the target for the rep to count.

Power Wallballs: Rep begins at a standing position holding the Medicine ball in the Front Rack. You then dip and throw the ball to the target. A Full Squat is not required. The ball must make contact with the target for the rep to count.

Hang Power Cleans: Bar must be brought from the floor to a standing position then lowered to the hang position. Each rep is complete when the bar is in contact with the shoulders with elbows slightly in front of the bar and knees and hips fully locked out in a standing position. Then and only then can the bar be lowered back to the hang for another rep.

Pull ups: Any style of pull up is allowed, strict, kipping or butterfly. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when chin reaches over the height of the pull up bar.

Australian Row Scaled: Set up a barbell on a squat rack by first laying flat on the ground and reaching arm to a fully locked out position next to the uprights. Set up barbell right above your max reach. Then place feet flat on the floor and raise hips in the air. Each rep begins with arms fully locked out and ends when contact with the chest is made with the barbell.

Australian Row Beginner: Set up a barbell on a squat rack by first standing next to the uprights. Set up barbell right at biggest part of your chest. Then place feet anywhere in front of the barbell. Each rep begins with arms fully locked out and ends when contact with the chest is made with the barbell.

Front Squats: Bar will be taken from the floor. Each rep will begin in a standing position. You will then descend into a full squat with hips dropping below the knee. The rep is counted when your knees and hips are locked out in fully locked out standing position. Then and only then may you descend for another rep. You may do a full squat clean to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.

Box Jump Overs: Rep begins with a two foot jump off of the floor facing the box. It ends when both feet are on the floor on the opposite side of the box. There is no need for full extension on top of the box. Each rep must begin facing the box.

Box Step Overs: Rep begins with both feet on the floor facing the box. It ends when both feet are on the floor on the opposite side of the box. Both feet do not need to make contact with the box, but your trailing foot must go over the height of the box. There is no need for full extension on top of the box. Each rep begins facing the box.

Hang Power Snatches:  Bar must be brought from the floor to a standing position then lowered to the hang position. Each rep is complete when the bar is over the head and arms, knees and hips are fully locked out in a standing position. Then and only then can the bar be lowered back to the hang for another rep.

Handstand Push ups: Any style of Handstand push up is allowed, strict or kipping. Rep begins in a handstand, then the head must make contact with the floor or Ab Mat. It ends when arms are fully locked out with feet touching the wall.

Push ups: All push ups must start in a locked out plank position (NOT THE GROUND). Your feet should not leave the ground during the push up. Once in a plank position you will lower yourself to touching the floor or ab mat and then push back to the plank position. The rep is counted when you return back to a arms locked out plank position. Beginners can do push ups from your knees but all other standards apply.

Full Cleans: Each rep is from the floor and caught in a full squat(hip crease below the knee). The rep is counted when you stand up with knees and hips fully locked out and elbows slightly in front of the bar. Then and only then may the bar be dropped or lowered back to the floor for the next rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.

Toes-to-Bar: Strict or kipping toes-to-bar is allowed. The rep must start with arms fully locked out and feet off of the floor. The feet must go behind the body and then be brought to the pull up bar and make contact. Both feet must touch the bar in between the hands.

Sit ups: Each rep will start laying flat on the floor. You will touch the floor behind your head and then touch the plate placed in front of your toes. You can use any plate that is 2” or thinner. You may use an ab mat if you like but it is not required.

Overhead Squats: Bar will be taken from the floor. Each rep will begin in a standing position with the bar fully locked out overhead. You will then descend into a full squat with hips dropping below the knee. The rep is counted when your arms, knees and hips are locked out in fully locked out standing position. Then and only then may you descend for another rep. You may do a full snatch to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.

WORKOUT 4

8 Minutes to Complete as Many Reps as possible

Workout Variations:

RX Male:                                                                RX Female:

5 Ring Muscle ups                                                      2 Ring Muscle Ups

5 Thrusters @ 155                                                      4 Thrusters @ 103   

5 Hand-Release Burpees Over Barbell                    6 Hand-Release Burpees over Barbell

 

Intermediate Male:                                              Intermediate Female:

3 Bar Muscle ups                                                       1 Bar Muscle Up

5 Thrusters @ 135                                                     4 Thrusters @ 83   

5 Hand-Release Burpees Over Barbell                   6 Hand-Release Burpees over Barbell

 

Scaled Male:                                                           Scaled Female:

5 Pull ups                                                                     2 Pull Ups

5 Thrusters @ 115                                                      4 Thrusters @ 63   

5 Hand-Release Burpees Over Barbell                    6 Hand-Release Burpees over Barbell      

                   

Beginner Male:                                                        Beginner Female:

5 Thrusters @ 75                                                         4 Thrusters @ 43   

5 Hand-Release Burpees Over Barbell                     6 Hand-Release Burpees over Barbell

Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.

*For all Workouts Women’s bars are 33lb when empty*

Score: There is One Score = Total Reps Complete

Movement Standards:

Ring Muscle up: Any style of muscle up is allowed, strict, kipping or butterfly. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when arms are in a fully locked out position above the rings.

Bar Muscle up: Any style of bar muscle up is allowed, strict or kipping. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when arms are in a fully locked out position above the bar.

Pull up: Any style of pull up is allowed, strict, kipping or butterfly. The rep must start with arms fully locked out and feet off of the floor. Rep is counted when chin reaches over the height of the pull up bar.

Thruster: Bar will be taken from the floor. Each rep will begin in a standing position with the bar in the front rack position. You will then descend into a full squat with hips dropping below the knee. Then drive up into a press overhead. The rep is counted when your arms, knees and hips are locked out in fully locked out standing position. Then and only then may you descend for another rep. You may do a full clean to start your first rep. Beginners need to at least reach parallel in the depth of the squat for the rep to count.

Hand-Release Burpee over bar: The rep will start at a standing position on one side of the barbell. You may jump back or step back into the bottom of a burpee, at the bottom of the burpee you must release your hands off the floor, then you can come up from the floor, you may step or jump forward. Next you will jump over the barbell to the opposite side with a two foot jump either sideways or forward. The rep is counted when both feet touch the floor after the jump over the bar. There is no requirement to stand all the way up at the top of the burpee and you can either face the barbell or be lateral next to the barbell when completing your reps. Beginners may step over the bar.  

 

 

How it works:

  • Sign up for In-House Qualifier:
    • Everyone from your gym can sign up!
    • If you get 40 + Members from your gym to sign up you will receive 50% off registration for the Finals!
    • In-House Qualifier is $10 per person.
    • If you would like a T-Shirt there is an additional $15 Charge. (Each T-shirt will be personalized with your gym’s name on the back!)
  • In-House Qualifier:
    • 12 Days to complete 4 Workouts.
    • All workouts released at one time and 12 days to submit scores to your gyms Score Manager. (Score Manager to be chosen by Gym Owner. A Score sheet will be sent out to be filled in and then returned at close of Qualifier.)
    • Scores from In-House Qualifier will be released after all scores are submitted.
  • Finals:
    • Top scoring athlete in each division, from each gym, will be invited to participate in the Finals. If the first athlete does not accept then the second placing athlete will be invited.
    • The Finals will be a One-Day Competition hosted at CrossFit Havoc. There will be 3 – 4 workouts.
  • How does your gym win??
    • Points will be earned both in the Qualifier and at the Finals.
    • Scores from the Finals will be worth more that in the Qualifier.
    • All scores will be added together for a total GYM SCORE and this will determine the Fittest Gym!