August 8-9, 2015
We are proud to announce the Third Annual Amplify Open!
This is a 3 Person Team Competition, Saturday & Sunday, August 8-9, 2015. Teams will consist of 3 Athletes: 2 Males and 1 Female. All teams will complete all 6 workouts, 3 per day.
Cost: $300 per Rx Team, $300 per Scaled Team, $180 per Masters Team. In addition, Evenbrite has processing/service fees. To help, Amplify and registrants are splitting those fees.
Division Limits: 30 Rx Teams, 30 Scaled Teams, 15 Masters Teams. Masters = age 40 and over Early Registration Deadline is June 25. CLICK HERE TO REGISTER
Cash prizes will be awarded to each division. In the spirit of competition, respect the CrossFit community and please sign up for the proper division according to your skill level.
Check the Facebook Event Page for up to date information regarding workouts and other weekend information.
Have questions about Amplify Open 2015? Contact CrossFit Amplify
ANNOUNCEMENTS
– Doors will open at 8am on Saturday and Sunday. – First event will begin at roughly 9am on both Saturday and Sunday. – There will be no spectator fee for this event. All are welcome. – Look for event parking across the street from Amplify. – Team camps and athlete areas will be set up outside. Please bring chairs, tents, and any other items as desired. In the result of inclement weather, other plans will be made on that day. – An athlete warm-up area will be designated inside the facility.
HEATS
– Division order for both days: Team Scaled, Team Masters, Team Rx. – Heats will run one after another to keep the flow going throughout each day. For this reason, specific heat times are not listed. – Check the workout descriptions/time caps to have an approximate time of when your team will be competing. – Approximate event times for both Saturday & Sunday: Event 1 & 4: ~9:00am-11:30am Event 2 & 5: 12pm-2pm Event 3 & 6: 2:30pm-4pm
WORKOUT DESCRIPTIONS
Workout 1 “Team DT” For time, with a 16-minute time cap. For every rep not completed by a team, 1 second will be added to their final time.
Each athlete must complete the following: 40 Double Unders (Rx); 80 Single Unders (Scaled & Masters) Then 3 Rounds Of “DT”: • 12 Deadlifts • 9 Hang Power Cleans • 6 Shoulder to Overhead
Teams must choose from the following barbell weight and complete in ascending order: Rx: #155/105, #165/115, #185/135 Scaled & Masters: #95/65, #115/75, #135/95
Once a weight category has been used, it may not be used again. Athletes will work one at a time. Teams will determine their own order. A handclap between teammates will begin each new athlete’s turn. Each new athlete must complete their 40 Double Unders (80 Singles) before their 3 rounds of “DT,” and must also change any weight on the barbell. A separate women’s bar will be ready before the workout. It is best to provide your own jumpropes for this event. Extras will be available upon request at Amplify.
WOD 1 Movements Standards: Double Under = two rope revolutions per jump. Deadlift = shoulders behind the bar at the top of the lift. Hang Power Clean = establish a hang position anywhere above the knee, elbows in front of bar with body fully extended at the top. S2OH = Shoulder Press, Push Press, Push Jerk, or Split Jerk. Feet under body with lock out and body fully extended at the top.
Workout 2 “Team Relay” For time, with a 16-minute time cap. For every calorie rep not completed by a team, 1 second will be added to their final time.
The team must complete the following: 1800m Relay Run (Rx & Scaled); 1200m Relay Run (Masters) 1500m Relay Row (Rx & Scaled); 1200m Relay Row (Masters) 120 Relay Airdyne Calories (Rx & Scaled); 90 Relay Calories (Masters)
Athletes will relay run every 200m, relay row every 500m (400m for Masters), and relay bike every 20 calories (15cals for Masters).
Athletes will work one at a time. Teams will determine their own order. A handclap between teammates will begin each new athlete’s turn.
This event will take place outside, with the run portion a straight forward 100m turn around on grass. Rowers and Airdynes will be outside for use after the run. Shoe style is at the discretion of the athletes; shoes may be changed during the event as desired.
Workout 3 “Team Snatch” AMRAP in 8 Minutes.
Teams must complete the following in one round increments: • 3 Muscle-ups (Rx); 6 Pull-ups (Scaled & Masters) • 3 Snatches, Power or Full (#155/105 Rx); 6 Snatches, Power or Full (Scaled & Masters)
Rx: #155/105 Scaled & Masters: #105/65
Athletes will work one at a time and switch after one full round. Teams will determine their own order. A handclap between teammates will begin each new athlete’s turn. If an athlete fails a Muscle-up or Pull-up that rep will not count towards the team's total score. Reattempts are allowed. However, a 10 Burpee “buy-out” penalty from the Muscle-ups/Pull-ups can be performed if any reps are failed and the athlete would like to move on to the Snatches. No matter how many successful MUs/Pus have been completed, the 10 Burpee buy-out number remains the same. The Burpee buy-out can also performed at any time an athlete chooses before any MU/PU attempts, which will take the place of those reps entirely. No scored reps will be awarded to the team for the 10 Burpees, but that teammate may then move on to the Snatches. There is no penalty or buy-out for missed snatches. Athletes must complete all Snatch reps before a teammate can be tagged in.
WOD 3 Movement Standards: Muscle-up = elbows extended at bottom of pull, elbows extended at top of dip. Kipping allowed. Pull-up = elbows extended at bottom of pull, chin clears height of bar at top. Kipping allowed. Snatch = Power catch or squat catch. Bar starts on floor each rep and passes overhead with no pause at the shoulders. Feet under body with lock out and body fully extended at the top. No Hang Snatches will be allowed.
Workout 4 “Team Pyramid” For time, with a 12-minute time cap (Rx); with a 10-minute time cap (Scaled & Masters). For every rep not completed by a team, 1 second will be added to their final time.
Rx 20 Synchronized Alternating Dead Kettlebell Snatch (#55; 10 per arm) – Both Male Athletes 30 Alternating Pistols (15 per leg) – Female Athlete 40 Synchronized Toes to Bar – Both Male Athletes 50 Double Unders by all athletes, one person working at a time 40 Toes to Bar – Female Athlete 30 Synchronized Alternating Pistols (15 per leg) – Both Male Athletes 20 Alternating Dead Kettlebell Snatch (#35; 10 per arm) – Female Athlete
Scaled & Masters 20 Synchronized Alternating Dead Kettlebell Snatch (#35; 10 per arm) – Both Male Athletes 30 Alternating Stationary Kettlebell Lunges (#25; 15 per leg) – Female Athlete 40 Synchronized Hanging Knee Raises – Both Male Athletes 100 Single Unders by all athletes, one person working at a time 40 Hanging Knee Raises – Female Athlete 30 Synchronized Alternating Stationary Kettlebell Lunges (#35; 15 per leg) – Both Male Athletes 20 Alternating Dead Kettlebell Snatch (#25; 10 per arm) – Female Athlete
A handclap between male and female teammates will begin each new sequence.
WOD 4 Movement Standards: KB Snatch = dead start from the ground, feet under body with one arm lock out and body fully extended at the top. Men must be locked out simultaneously. Failed reps must be completed on that side of body before moving to other arm. Pistol = one-legged squat, foot in front of body, hip crease below top of knee at bottom, stand up with control and full lock out of hips at top. Opposite foot and hands may not touch the ground at any time. Holding the opposite foot is allowed. Men must initiate each new squat together. Failed reps must be completed on that side of body before moving to other leg. Toes to Bar = elbows extended at bottom with hips open and feet behind bar, both feet touch the bar between the hands at top. Men must touch the bar simultaneously. Kipping allowed. Double Under = two rope revolutions per jump. KB Lunges = kettlebell at chest in a goblet hold, one -egged stationary lunge forward to back knee touching the ground, push backwards to standing. Men must initiate each new lunge together. Failed reps must be completed on that side of body before moving to other leg. Hanging Knee Raises = elbows extended at bottom with hips open and feet behind bar, both knees raise higher than hip crease at top. Men must break hip line simultaneously. Kipping allowed.
Workout 5 “Team Carry” AMRAP in 12 Minutes.
The team must complete the following: 75 Lateral Burpee Box Jump Overs 400m Partner Carry + Sandbag Carry With any time remaining, AMRAP Wall Ball Shots
Rx: #70 Sandbag; #30/20 Medicine Ball to 10ft/9ft target. Scaled & Masters: #70 Sandbag; #20/14 Medicine Ball to 10ft/9ft target.
The Partner/Sandbag Carry will take place outside on a blacktop 400m loop. Other movements will be completed indoors. Burpee Box Jump Overs must be competed 5 reps at a time, order determined by the team. Lateral start, two-foot jump for Rx teams. Jump can be sideways or facing the box. Step down is allowed. Step-ups are allowed for Scaled & Masters. Upon completion of the Box Jump portion, teammates will decide how to execute their Partner/Sandbag Carry; one athlete must carry another athlete the entire 400m, while the third athlete carries a loaded sandbag (#70). Carries can be performed anyhow. Again, there is no switching during the 400 meters. If teams complete the Partner/Sandbag Carry, with any time remaining they will AMRAP Wall Ball Shots. This begins with the athlete who was carried; he/she must complete 25 Wall Ball reps before the team can then rotate in sets of 10 reps. If any teams do not complete the Carry portion, the tie-breaker for this workout is the time of completion for the 75 Burpee Box Jump Overs.
WOD 5 Movement Standards: Burpee Box Jump Over = chest and thighs touch the ground, both feet touch top of box. No hip extension needed at top. Lateral start, sideways or forward facing jump/step-up allowed. Wall Ball Shots = full squat with hip crease below top of knee at bottom, ball touches part of target line. If dropped and upon pick up from ground, hips must fully open.
Workout 6 "Team Crusher" AMRAP in 10 Minutes.
The team must complete the following: 21-15-9 Reps Of: • Thrusters (#135/95 Rx; #105/65 Scaled & Masters) • Chest to Bar Pull-ups (Rx); Chin to Bar Pull-ups (Scaled & Masters) • Deficit Handstand Push-ups (Rx); Alternating Plyo Push-ups (Scaled & Masters) Team AMRAP of the set of 9’s.
Athletes will work one at a time. Teams will determine their own order. Athletes must perform all 3 movements at some point. For instance, once an athlete completes a set of 21, they cannot perform that movement again. If teams complete the set of 9’s, with any time remaining they will AMRAP the set of 9 at the same exercise movement and in the same order. For instance, if an athlete ended with 9 Thrusters, they would then stay on that exercise. Deficit HSPU for Rx will be set at two #45 bumper plates to an AbMat for men, one #45 bumper plate to an AbMat for women.
WOD 6 Movement Standards: Thruster = full squat with hip crease below top of knee at bottom, feet under body with barbell locked out overhead and body fully extended at the top. Pull-up = elbows extended at bottom of pull, chest touches bar (Rx) chin clears height of bar (Scaled/Masters) at top. Kipping allowed. Handstand Push-up = elbows extended at start of each rep and the top of handstand, head touches AbMat at bottom, heels must touch the wall at top while elbows are extended. Kipping allowed. Plyo Push-up = one hand on a slam ball. Feet on ground, elbows extended at the top of a push-up position. Chest will touch ground, then elbows extend at top. The next rep will then take place on the other side with the opposite hand on the ball. Movement can be plyometric in nature with a push off, or hands can walk across on the ground to the other side.