Here are the final details for Saturday’s 2016 Left Coast Rumble: “Resurrection”
Details:
- All 3 CrossFit 858 boxes will be joined by CrossFit La Jolla and Mighty CrossFit
- Men’s and Women’s Rx and SCALED levels available
- Events will NOT be announced until Friday (movement criteria are below)
- Left Coast Rumble will be held at CrossFit 858 Mission Gorge on Saturday November 5, 2016
- There WILL be another unit in the complex available for warm up and staging
- Spectators are welcome, no charge
Parking:
- Parking will be first come first serve
- You may park anywhere in the complex and at the trolley station on Alvarado Canyon Rd
- Do NOT park at the Chinese Restaurant or they will tow
- A FEW Tents will be allowed, please try not to obstruct the passage of cars in the complex
TIMELINE (May be subject to change during the day):
7:00am: Athlete registration opens and set up
8:00: Opening words and Athlete briefing
8:20 Heat 1 warms up
8:40: Event 1 Start (12 competitors a heat)
8:40 Heat 1
9:10 Heat 2
9:40 Heat 3
10:10 Heat 4
10:40 Heat 5
11:10 Heat 6
11:40-12:00 Set up for Event 2
12:00: Event 2 starts (15 competitors a heat)
12:00 Heat 1
12:15 Heat 2
12:30 Heat 3
12:45 Heat 4
1:00 Heat 5
1:15-1:30 Set up for Event 3
1:30: Event 3 starts (15 competitors a heat)
1:30 Heat 1
1:45 Heat 2
2:00 Heat 3
2:15 Heat 4
2:30 Heat 5
3:00 Awards and closing ceremonies
HEAT ASSIGNMENTS are here:
https://docs.google.com/spreadsheets/d/1ly6rxnTTxXZ1_lJS4N8ixySqDLz_SY1leW1k5CS_Svs/edit?usp=sharing
EVENTS:
Event 1 “The Fast OR the Furious”:
Description:
On a 20 minute clock, participants will run the following route, clockwise:
At the 0.9 mile marker,they will grab a bumper plate from the back of the truck (45/25) and run the rest of the route.
Once they get back into the gym, they have the remainder amount of time to hit a max Squat Clean. If they max out, or if they want to start early, they can execute bar facing burpees over the barbell to add to the score
Scoring: Max weight cleaned plus burpees. Each burpee=1lb.
Movement Standards:
RUN: Participants will run the route and directed by chalk on the ground and volunteers stationed at turn points. The bumper plates can be carried in ANY fashion, as long as you are carrying the plate.
Scaled Division: Distance scaled to 800m. 400m run, 400m plate carry (45/25)
SQUAT CLEAN: The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required. A power clean or split clean followed by a front squat will be permitted. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
BAR FACING BURPEES: Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will begin on the opposite side facing the barbell.
Event 2: “4 Way Test”
Description (11min each, 15 min heat): :
Two mins at each station w/1 min transition
- Hanging L Sit hold for Max Seconds
- Max Cal Row
- Max Russian Kettlebell Swings
- Max Box Jump Overs
Scoring:
Athletes will spend 2 minutes at each stations. Score will be sum of total seconds, calories, and reps. Station 1’s score will be rounded to a whole number, at .5 seconds and above. At all stations, you may break and resume the movements during the 2 minute working sessions.
Movement Standards:
HANGING L SIT HOLD: Athletes will hang from the pullup rig in any fashion of grip. Judges will watch for the legs to be extended and the shins brought to parallel to the ground OR higher. At this moment, the judge will start a stopwatch. The moment the shins are brought below parallel, the stopwatch will stop.
Scaled Division: Same rules as above, except the athletes THIGHS, not shins, will be the point that must be brought to parallel to the ground OR higher.
ROW: Row. For calories.
RUSSIAN KB SWINGS: 70lb for men, 53lb for women. Athlete will perform a standard two handed swing. Judges will count each rep then the ARMS are parallel to the ground or higher.
Scaled Division: Same rules as above, with 53lbs for men, 35lbs for women
BOX JUMP OVERS: (24/20 boxes) The athlete must start with both feet on the ground, have both feet touch the top of the box, then both feet touch the ground on the other side of the box. The hips do NOT need to reach full extension during this movement. Stepping instead of jumping will not be allowed.
Scaled Division: Same rules as above, but with stepping instead of jumping. Jumping will not be allowed.
Event 3 “FRAN”
Description (10 min cap, 15 min heats): 21-15-9 Thrusters (95/65) and Pullups. It doesn’t get more “CrossFit” than this.
Scoring: Score will be the time completed. There will be a 10 minute cap with 1 sec added to 10 minutes for each rep left over.
Movement Standards:
THRUSTERS: (95/65) This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Scaled Division: Same rules as above, with (75/55)
PULLUPS: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The chin MUST break the upper plane of the bar. The arms must be fully extended at the bottom.
Scaled Division: Jumping Pullups. The pull-up bar should be setup so it is at least 6 inches above the top of the Athlete’s head when standing tall. At the bottom, the Athlete must lower themselves so their arms are fully extended. At the top, the chin must break the upper plane of the bar.