Photo Credit: Laurie Bowler
Jesse Disch, 2nd at the Washington Sectionals, deadlifts the Apollons Axel
Northwest Regional Events Announced
Athletes have their work cut out for them in Puyallup.
Six regional competitions remain in the lead up to the CrossFit Games finals in Los Angeles this July. This weekend qualified athletes from the Northwest region will square off in Puyallup, Washington in hopes of securing one of 3 spots to the Home Depot Center. Organizers Kurtis and Laurie Bowler of Rainier CrossFit have released the challenges that face the athletes at the fairgrounds this weekend. Here's what they had to say.
"Here's what you've been waiting for! MOST of the information is here. Some will not be revealed until Saturday Night. We will provide a video demonstration of the movement standards shortly. The times listed are tentative and subject to change with the flow of the day."
Individual Event 1 (9:00-11:15am)
3 Rounds for time of:
10 Overhead Squats (135/95lbs)
There is a 12 minute cap on this workout. For the overhead squat, take the barbell from the floor, not a rack. The movement starts with the barbell over head (elbows locked out and arm blocking the ear). The hips must pass below the level of the knees at the bottom. At the top there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). You may squat-snatch directly into the overhead squat if you meet the above requirements, but that is not required. For the double-unders, the rope must past twice under the feet each rep. Missed attempts do not count.
Affiliate Event 1 (11:30 – 12:30)
Each team will have a Concept 2 rower. Each team member will row 50 calories. The athlete will need to stay seated until the monitor reads 50 calories. After all four team members have rowed their 50 calories the first rower will now run 800 meters. When that athlete gets back they will tag the next member who will then run. This will be repeated until all four team members have run their 800meters. The athletes will run in the order they rowed. The teams' time will stop when the last member gets back to the mat the rower is on. The damper on the rower will be set at four.
Individual Event 2 (1:45 – 2:30)
Apollon’s Axle Deadlift for reps in 90 seconds.
Athletes will be able to pick from three weights (263, 303, or 353 pounds for men and 173, 213, and 263 pounds for women). The athlete will complete as many deadlifts as possible in 90 seconds. Your score will be number of reps multiplied by weight (i.e. 25 reps at 353 pounds = 8825). For the deadlift, full extension of the knees and hips must be reached with the shoulders behind the bar at the top. The hands must release the bar at the ground.
Affiliate Event 2 (3:00 – 5:00pm)
Each team will have to complete the following:
120 Overhead Squats (95/65lbs)
120 Deadlifts 2” bar (213/123lbs)
After all 480 reps are complete, the team will do 20 muscle-ups.
There is a 25 minute cap on this workout. For the overhead squat, take the barbell from the floor, not a rack. The movement starts with the barbell overhead (elbows locked out and arm blocking the ear). The hips must pass below the level of the knees at the bottom, and at the top, there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). You may squat-snatch directly into the overhead squat if you meet the above requirements, but that is not required. The pullups are "standard," meaning arms straight at the bottom and mid-neck to bar height at the top, with any kip permitted. For the deadlift, full extension of the knees and hips must be reached with the shoulders behind the bar at the top. The hands must release the bar at the ground. Burpees will start with the athlete standing upright. At the bottom, the chest and thighs must be on the ground. At the top the athlete will jump laterally over a small hurdle, while clapping the hands overhead (arms blocking ears). During the jump the torso must be vertical. For the muscle-up, full extension with the elbow straight at the bottom must be attained, and full extension with the elbows straight must occur at the top.
Affiliate Event 3
Two person clean and jerk for reps in 90 seconds (275/185).
The bar starts on the ground with two athletes grasping the bar with both hands inside the collars. On the command of go, the athletes will lift the bar from the ground to the shoulders, then press, push press, or jerk the weight to overhead. At the top of the lift the knees and hips must be extended with the barbell overhead. The overhead position for a two person lift is arms closest to the plates locked out and blocking the ears. The inside arms may have a slight bend to account for athletes of different heights. Two women will go first, followed by two men. The total number of reps, both women and men, will be added together for the score.
There will also be two individual workouts on Sunday. The details of these will be released Saturday night.