2015 FITOBERFEST WORKOUTS
2015 FITOBERFEST EVENT SCHEDULE & HEAT ASSIGNMENTS
STANDARDS ARE LOCATED AT BOTTOM – HERE ARE HELPFUL LINKS:
Here’s some additional event info for all:
o Athlete registration will be available from 4pm to 7pm CST Friday evening and Saturday morning starting at 7am. All athletes must be registered one hour prior to their heat of Event 1. Expedite your registration process by downloading the waiver below.
o Vendors can setup on Friday as well. Saturday and Sunday morning works too as long as its before the start of the 1st event.
o For the 3rd year in a row, online scoring will be provided by Wodcast. Athletes will have the ability to see their event scores and ranking in real-time from any mobile device. Be sure to get our WiFi code when you get here.
Hotel Indigo: Discounted rooms are limited due to the Pro Golf tour. Reserve in advance.
Discount Link: Here
Athlete Waiver:
http://crossfitfreedom.com/JFit/wordpress/wp-content/uploads/2015/08/Waiver_2015.pdf
Sponsorship Card:
http://crossfitfreedom.com/JFit/wordpress/wp-content/uploads/2015/08/CFF-Fitoberfest-Event-Sponsorship-Request-Form1.pdf
Garage Games Athlete Registration:
http://www.thegaragegames.com/events/4th-annual-crossfit-freedom-fitoberfest/
Volunteer/Judge:
http://www.thegaragegames.com/volunteer/?eventID=403
Facebook:
http://www.facebook.com/events/466102693556362/
Map of Local Restaurants, Gas and Coffee:
http://crossfitfreedom.com/wp-content/uploads/2014/08/Local-Map.png
STANDARDS:
The RX division will challenge all athletes. The weight will get heavy and there will be high skill movements and grueling metcons. Examples of weights that at least one member of your team should be able to lift are below.
The following standards are for some of the possible movements that may or may not show up at FitoberFest 2015- It is possible that something could come up that is not on this list, it is also possible that 2 of these movements could be combined (ex snatch to overhead squat, or clean and jerk, or burpee pullup ect.). The events will be released on Tuesday September 15. Event details and heat schedule will be released on Wednesday, September 16.
Clean:
In the clean, the barbell goes directly from the ground to shoulder in one motion. Each repetition must start floor and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. A squat clean is permitted, but not required.
Thruster:
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. At the bottom of the squat the crease of the hip must clearly pass below the top of the knee. At the top of each rep the bar must be locked out back over the shoulder in line with the hip and heels.
Snatch:
In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet together- the standard for a single arm snatch will be exactly the same with the exception that the arm supporting the load must be locked out directly overhead in alignment with the torso.
Lateral Bar Hop Burpees:
Each burpee must be performed parallel to the barbell. The athlete’s entire torso must be within the framework of the inside of the plates. The chest and thighs touch the ground at the bottom. One-footed jumping or stepping over is not permitted. The athlete must jump off of both feet and land on both feet on the opposite side of the bar. The next rep will then begin on the opposite side of the barbell. There is no hip extension requirement
Burpees to Plate:
chest and thighs touch the ground at the bottom. Both feet must end up entirely on top of the 25# plate at the same time
Overhead Squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met
Box Jump Up and Overs – RX Teams
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete must land on top with both feet before jumping off to the other side. The athlete may not use their hands. Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted. There is no hip or knee extension requirement
Box Jump Up and Overs – Masters/ Scaled:
Stepping onto the box will be permitted, but will require the athlete to stand all the way up with knees and hips fully extended and both feet on box before jumping or stepping down
Front Squat:
In the front squat, the barbell must be held in the Front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. These will be taken from the ground, with no assistance to lift the bar to the front rack position
Back Squat:
The athlete will use a rack to get the bar into the back rack position, and must return the bar to the rack upon completion of the set.
Toes-to-Bar:
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Pull-Up:
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must clearly break the horizontal plane of the bar.
Chest to Bar Pullup:
all standards remain the same, however at the top of the movement the athlete’s chest (at or below the level of the collar bone) must clearly make contact with the bar.
KB Swing:
At the top of the swing, the kettlebell must be centered over the feet in line with the shoulders, 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.
Shoulder-to-Overhead:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet
Muscle-up:
In the muscle-up, the athlete must pass from a hang below the rings to support above. At the bottom, the arms must come to a full lock out with the feet off the ground. At the top, the elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is allowed, but the heels may not raise above the height of the rings. Swings or rolls to support are not permitted (if the athlete is kipping, a change of direction under the rings is required).
Double-under:
These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes are permitted to use their own ropes.
KB Snatch:
At the bottom of the movement, the kettlebell must pass behind the heels and the wrist must touch the thighs. The athlete must have the kettlebell hit lockout overhead, with the arm at extension and the hand directly over the shoulder. The knees and hips must be at extension when the hand is directly over the shoulder.
MEN
Snatch – 155
Clean and jerk – 225
Deadlift – 315
WOMEN
Snatch – 95
Clean and jerk – 135
Deadlift – 200
The modified/scaled division – as well as the masters division- is for anyone and will be structured to be inclusive for all willing participants. It is highly suggested that you have some proficiency with basic skills and have enough CrossFit experience to be familiar with all of the movements. Expectations are similar to what you might find in a general CrossFit class. It would be important that at least one member of your team be able to perform movements such as pull-ups, double unders, or box jumps (24/20). Examples of weights that at least one member of your team should be able to lift:
MEN
Snatch – 95
Clean – 135
Deadlift – 200
WOMEN
Snatch – 45
Clean – 95
Deadlift – 135
If you have a lot of concern with movements it is recommended to register for the scaled division. These events will challenge athletes of all fitness levels.
