RXE8: The Final (21 Minute Time Cap)

For time:

INSIDE FACILITY

100 Hang Snatch, 115/75

80 Ring Dips

60 Box Jumps, 30/24”

TRANSITION OUTSIDE

40 Worm Thrusters

20 Worm Clean & Push Overs

200m Worm Run

Scaled +Masters E8: The Final (21 min clock)

For time:

INSIDE FACILITY

100 Hang Snatch, 95/65

80 Hand-Release Push Ups 

60 Box Jumps, 24/20”

TRANSITION OUTSIDE

40 Worm Thrusters

20 Worm Clean & Push Overs200m Worm Run

***ATHLETES PLEASE NOTE: On Sunday, you will be allowed to access, enter, and exit to the Warm-Up Area through the Southwest door by the Loehr Medical Tent. During E8 heats, YOU WILL NOT HAVE ACCESS TO THE WARM-UP AREA THROUGH THE FIELD OF PLAY.

E8 Movement Standards

Hang Snatch:

• Start position: Athlete achieves full hip/knee extension with shoulders positioned behind the frontal plane of the barbell.
• Hang Snatch Reps may be performed from above or below the knee
• A muscle, power, or split, or full Hang Snatch are all permissible
• Barbell must move from below the hips to overhead in one fluid motion. Pressing out is allowed only if the receiving position of the barbell is above the height of the head
• The rep is complete once both feet have returned to the frontal plane, hips/knees/elbows are fully extended, and control is demonstrated

Ring Dips/Hand Release Push Up

• Start position: Athlete achieves support above the rings with elbows fully extended and shoulders positioned directly over hands
• Execution: The axis of the shoulders must reach a depth below the height of the elbows. No portion of the feet are allowed to touch the ground during the athlete’s descent or ascent atop the rings
• The rep is complete once the athlete has achieved support above the rings with elbows fully extended and shoulders positioned directly over hands
• (Sc/Masters) Hand Release Push Up: Starting position: From a planked push up position on hands with elbow fully extended – Both of the working athlete’s hands and fingers must be positioned entirely on the designated dollimar mat
• The athlete then descends to a fully prone position, both hands must simultaneously be completely lifted/disengaged from the mat and then returned
• Execution during Ascent: Full extension of both Hips/Knees must be maintained. Athletes will be required to maintain a vertical line from heels-to knees-hips-and shoulders during each HRPU rep. Toes must remain on the ground throughout entire execution of the movement 
• The Rep is complete once initial start position is achieved
• Any attempt to pike or worm will result in a no-Rep

Box Jumps:

• A two-foot jump takeoff is required
• Full hip/knee extension atop the box is required for a successful rep
• You may step or jump back in your return to the ground

Worm Thruster:

• Each reps starts with all 4 athletes on the same side of the worm with the worm resting on their shoulders
• At the bottom of the thruster, each athlete’s hip crease must simultaneously pass below the height of their knees
• At the top, each athlete’s hips & knees must reach full extension as the worm is lifted over the athletes head and moved to the opposite shoulder
• The arms are not required to reach full extension as the worm is moved overhead

Worm Clean & Push Over:

• With athletes all 4 teammates on the same side of the worm, In one fluid motion all 4 athletes will bring the Worm from the ground to their shoulders
• The worm must then be pushed over all 4 athletes heads to the other side of the body and back to the ground
• The worm is not required to go to the opposite shoulder prior to being returned to the ground

Worm Run:

• With all 4 athletes always positioned on the same side of the worm, they must travel 100m to the turnaround point
• Once the entire body of the worm has passed the designated 100m mark, the worm must be dropped
• The athletes will then again position themselves – all 4 on the same side of the worm, pick it back up, and travel 100m back to the finish point
• In the case of a DNF, teams will receive credit (1 rep)  for every 50m traveled

WOD FLOW:

Inside Start: All 4 Athletes positioned under the rig behind the designated tape-line within their lane. Unless clearly and visibly hand-tagged in by the working teammate, ALL ATHLETES MUST REMAIN WITHIN THIS SPACE FOR THE DURATION OF THE INSIDE FACILITY PORTION OF E8.

For the inside facility portion of E8, only 1 athlete works at a time.

For the outside facility worm-portion of E8, All 4 athletes must work simultaneously.

For team transition from inside facility to outside facility: You will travel behind the rigs, out the ramped back bay door, and must remain OFF of the outside field of play.

Lanes 1/3/5/7/9 will be positioned closest to the building. Lanes 2/4/6/8/10 will be positioned furthest from the building.

You must complete all Worm Thruster and Worm Clean & Push Over repetitions ON the mats in your designated lane.

For the worm run:

If your team is on a RED-TAPED Mat/Lane, You must run your worm entirely through the RED 100m drop line.

If your team is on a WHITE-TAPED Mat/Lane, You must run your worm entirely through the RED 100m drop line.

Every team will be required to drop the worm at the 100m turn-around point.

Your time will stop once the entire length of the worm is past the designated finish line, ON the Mat, and all teammates are positioned ON the Mat.

Events 4 & 5

RXE4 & 5 16 Minute Clock.

E4 is For Time (12 Minute Cap) E5 is For Total Reps (4 Min AMRAP):

RX E4

•100 Synchro Weighted Lunges, 50/35 DB x 1 (All 4) 

•100 Synchro TTB (Pairs) 

•100 Sh to OH, 155/105 (Single) 

RX E5

Begins At 12 Minutes, Perform 4 Min AMRAP: Max Cal Ski + Max Reps Weighted Box Step Overs, 50/35 DB x 2

Sc/Ms E4 & 5 16 Minute Clock. E4 is For Time (12 Minute Cap) E5 is For Total Reps (4 Min AMRAP):

Sc/Ms E4

•100 Synchro Weighted Lunges, 40/25 DB x 1 (All 4)

•100 Synchro Knee Raises (Pairs)

•100 Sh to OH, 135/85 (Single)

Sc/Ms E5

At 12 Minutes, Perform 4 Min AMRAP: Max Cal Ski + Max Reps Weighted Box Step Overs, 40/25 DB x 2 over 20” Box

Notes: E4 starting position will be all 4 athletes behind designated start line; E4 finish time will not be stopped until all 4 athletes are across designated finish line. 

E4 Movement Standards

Synchro Weighted Lunges:

• All 4 athletes stand side by side facing room center
• DB must be held horizontally, centered to the vertical midline of the body, and at the chest with hands on end caps
• All athletes must forward lunge, lunging backwards is not permitted
• All 4 athletes simultaneously step forward and back with the same foot alternating left/right
• Trail knees must touch ground simultaneously 
• All athletes feet must simultaneously return to the frontal plane with hips and knees fully extended to complete each successful rep

Synchro TTB / Knee Raises:

• Starting position is both athletes hanging side by side from high bar facing center of the room
• Both athlete’s feet must break the frontal plane of the pull up rig
• TTB: Any portion of both athlete’s feet must simultaneously make contact with the pull up bar in order for the rep to be successful
• (Sc/Masters) Knee Raises: Both athlete’s feet must break the frontal plane of the pull up rig
• Both athlete’s knees must simultaneously rise above hip height

Sh to OH:

• Start position: Barbell must begin resting on shoulders, in the front rack, below the chin.
• Any style press or jerk is acceptable.
• Rep is complete once both feet have returned to the frontal plane, hips/knees/elbows are fully extended, and control is demonstrated

E5 Movement Standards

• Ski Erg: Athletes are not allowed to touch the monitors at any time
• Athlete working order/rotation is determined by your team
• Weighted Box Step-Overs: Any grip or position of the DBs is permitted
• When stepping over the box, both feet must make contact with the top of the box
• The rep is successful once both feet have simultaneously returned to the ground
• Full Hip/Knee extension is not required 

Events 6 & 7

RXE6 (M/M pairs)

*15-12-9-12-15 RFT (11 Minute Time Cap):

Deadlift, 255

Wallballs, 30 to 10’

*After each Rd, Accumulate 6 Ring Muscle Ups

1 Minute RESET.

RXE7 (F/F pairs)

*15-12-9-12-15 RFT (11 Minute Cap):

Deadlift, 175

Wallballs, 20 to 9’

*After each Rd, Accumulate 6 Ring Muscle Ups

Sc+Ms E6 (M/M pairs) 11 Minute Clock

*15-12-9-12-15 RFT:

Deadlift, 225

Wallballs, 20 to 10’

*W any remaining time perform Max Reps Ring Ms Ups. Each rep = (-) 1 Second from your Total Time

1 Minute RESET

Sc+MsE7 (F/F pairs) 11 Minute Clock

*15-12-9-12-15 RFT:

Deadlift, 145

Wallballs, 14 to 9’

*W any remaining time perform Max Reps Ring Ms Ups. Each rep = (-) 1 Second from your Total Time

E6/7 Notes:

•Athlete 1 performs 15 DL, Athlete 2 performs 15 DL

•Athlete 1 performs 15 WB, Athlete 2 performs 15 WB

•Etc…

E6 & E7 Movement Standards

Deadlift:

• Start position: Both sides of bumpers in contact w ground
• Finish position: Full extension of both hips and knees with shoulders positioned behind the frontal plane of the barbell.
• In cycling: Tap & Go is allowed as long as both sides of bumpers touch simultaneously AND both elbows remain extended throughout the entire ROM. Any attempt to bounce rebound the barbell off the ground will be a no-Rep

Wallball:

• Start position: Full squat depth achieved (Hips below knee height). You will be allowed to squat clean into the 1st Rep.
• Finish position: Medball makes contact with 10/9’ target at the height of the AXOM logo

Ring Muscle Up:

• Start position: Athlete hanging from rings with both elbows fully extended.
• Finish position: Athlete achieves support above the rings with elbows fully extended and shoulders positioned directly over hands

RXE2. 2 Rep Max TNG C & J (F/F)

RXE3. 2 Rep Max TNG C & J (M/M)

 

Women 4 minutes | 1 Minute Reset | Men 4 minutes

 

E2/3 Notes: During each 4 minute interval, only the two working athletes are allowed to change weights, load, and unload barbells. All 4 athletes will be given 1 minute to preload the women’s barbell only. During the 1 minute reset, all 4 athletes will be allowed to unload women’s barbell and preload the men’s barbell.

 

Available weights:

6 x 45s

2 x 25s

6 x 10s

2 x 5s

2 x 2.5s

 

E2 & E3 Movement Standards

 

Clean: 

• Barbell must travel from the ground to the athlete’s shoulders in one fluid movement

• Hitching, pausing or redipping of the barbell during the clean will result in a no rep

• A power, full squat or split clean are all acceptable

Jerk:

• The bar must travel from the shoulders to an overhead position in one fluid movement

• Pressing of the bar is allowed as long as the bar does not make contact with the athlete’s head

• Push press, push jerk or split jerk are all acceptable

• The rep is complete once both heels are repositioned in the frontal plane, hips knees and elbows are fully extended and full control is demonstrated

• You may reattempt the jerk after an unsuccessful rep

Tap and Go

• You are allowed to pause at the shoulders or the hips

• You are allowed to regrip at the shoulders or the hips

• You will not be allowed to pause, reset or regrip at the bottom

 

Event 1 of The 2020 Heart of America Team Competition is…

“WILL”

In Loving Memory of CrossFit Springfield // Proximal Strength Coach and U.S. Marine Corps 1st Lt. William Patrick Thompson (May 19, 1994 – December 3rd, 2018)

20 Minute Clock, Complete for Total Reps:

5 Minutes: 4 x 200m Assault Runner + Max Synchro Burpees over Barbell

5 Minutes: 4 x 200m Assault Runner + Max Synchro Thrusters, 95/65lb | 75/55lb

5 Minutes: 4 x 200m Assault Runner + Max Synchro CTB Pull Ups | Pull Ups

5 Minutes: 4 x 200m Assault Runner + Accumulate Max *Double Unders (*RX Must Switch E30 Reps)

E1Notes: During each 5 Min interval, the full 800m (4 x 200m relay-style) must be completed by the team prior to beginning AMRAP of the associated tasks. The 200m run order may be determined by your team. Run order may be changed throughout. *DU score will be ➗ by 5.

E1 Movement Standards:

Assault Runner: 

• Start position: All 4 athletes will be positioned behind the designated start line
• At 3…2…1…Go, the first athlete will step forward and complete 200m
• Athletes may not dismount the runner until completion of the full 200m run
• Rollover meters are allowed into the next athlete’s 200m run, however, any attempt to continue running into the next 200m will result in an additional 200m tacked on to the end of the 800m buy in
• Non-working athletes must remain behind the start line until hand-tagged in by the previous runner
• Athletes may rotate in any order until each team member has completed 200m for a total of 800m
• Athletes are not allowed to touch the monitors at any time
• The ONLY time you are allowed to use the handrails is when mounting / dismounting the Assault Runner. You are NOT allowed to use the rails during the run. Any attempt to cheat by using the handrails may result in an additional 200m run tacked on to the end of the  800m buy in
• In the case of a monitor malfunction, 50 revolutions of the treadmill = 200m 

Synchro Burpees over Bar:

• Starting position for BOB, both athletes begin facing the North (Hero Wall) on the same side of their respective barbell
• Both athletes must achieve midline/nipple line of their chests to the ground simultaneously and then perform a 2 foot takeoff jump over barbell
• The Jump-over does not have to be synchronized, however the rep will not count until both athletes have completed their jump over the bar
• Both barbells must stay positioned parallel to one another over the designated tapeline. You will not receive a no rep for touching the bar, but you will receive a no rep if the burpee is performed with the barbell out of position

Synchro Thrusters:

• Start position will be M/F facing one another with bar in front rack position
• Both athletes must simultaneously achieve a squat depth where the hip crease passes below the height of the axis of the knee. 
• At the top, the rep is complete once both athletes have simultaneously achieved full extension of the elbows, hips and knees with the bar positioned straight over the heels
• The 2 points of synchronization is the bottom of the squat and lockout overhead
• Athletes must guide the bar back to the ground over the designated tape line
• You are not permitted to drop the bar in any way. Doing so will result in a no-rep 

Synchro CTB Pull Ups/Pull Ups:

• Start position is both athletes hanging w/ elbows extended from high bar facing center of the floor
• CTB: At the top of each rep, any portion of both athlete’s chest must simultaneously come in contact with the bar in order for the rep to count
• (Sc/Masters) Pull Up: At the top of each rep, both athlete’s chin must simultaneously break the horizontal plane of the bar
• The only point of synchronization is at the top, either with chest or chin
• Athlete’s will be allowed to receive a hoist from any teammate 

Double Unders:

• Start position is with both feet anywhere on the wooden platform facing center of the floor
• 2 complete revolutions of the rope per jump must be achieved in order for the rep to count
• RX teams must rotate athletes every 30 reps. Order TBD by team. Once an athlete starts, they must complete all 30 reps. 
• Masters/Scaled will be accumulating double unders. There is no working order or minimum work requirement.
• Total double under reps will be divided by 5 (example: 322 / 5 = 64.4 reps)

We WILL NOT respond to or answer any questions until the designated athlete briefing time.

HOA 2020 Opening Ceremonies will commence OUTSIDE at 1:30pm this Friday behind Proximal Strength’s Facility. E1 “WILL” Memorial workout briefing will take place INSIDE Proximal Strength at approximately 2pm following Opening Ceremonies.

This year, Due to capacity restrictions set forth by the City of Springfield, MO and The Greene County Health Dept, WE REQUEST THAT ONLY (1) REPRESENTATIVE/YOUR TEAM CAPTAIN attend each workout briefing:

•E1/E2/E3 brief @ 2pm Friday 9/25
•E4/E5 & E6/E7 brief @ 7am Saturday 9/26
•E8 briefing @ 7:30am Sunday 9/27

We will have outdoor speakers to ensure information is available to all athletes in real-time. Team captains are also welcome to video record the briefings.

PARKING:

Parking will be limited on Friday until 5pm due to surrounding businesses being open. Please respect any barricade and “No HOA Parking” signs. We highly encourage carpooling or grabbing an Uber.

Day passes – $10/day (must be purchased in advance)

Children 12 & Under are FREE

https://tinyurl.com/yy4jxdud

Once tickets are sold out on Eventbrite, we will not guarantee entrance into the Proximal Strength facility or the ability to purchase at the door. 

This year, due to COVID-19, we must limit spectators to 125 per day (children 12 & under do not count towards this number.) 

Capacity

According to the City of Springfield, we are currently allowed to operate at 50% capacity inside the Proximal Strength facility. That means we can have 208 people in the building at a time.

Event staff will closely monitor the number of people in the facility, and will request people to step outside if we reach capacity.

Having a spectator pass does not guarantee you access inside the Proximal Strength facility at any time. If the building is full, spectators will need to wait until it clears out.

Masking

There is currently a masking ordinance for all of Springfield, MO. Their guidelines are as follows:

All attendees/athletes/volunteers will be required to wear a mask while inside the Proximal Strength facility.

Exemptions include:

• Athletes actively exercising
• Judge’s actively judging
• Children under the age of 12 are not required to wear a mask but it is encouraged

While outdoors, masks are recommended when unable to maintain a distance of at least 6 feet from others.

You may read more regarding the Springfield, MO Masking Ordinance and other exemptions at https://www.springfieldmo.gov/5244/Masking-Ordinance-and-Phase-3A-FAQs

Sanitizing

Hand sanitizing stations will be located throughout the facility and outside.

Equipment will be sanitized in between heats

Towels and disinfecting spray will be provided in the athlete warmup area to wipe down equipment after use

______________________________________________________________________________

Refund Policy:

Refunds will be given up until 7 days before the event. There will be no refunds less than 7 days before HOA unless the event is cancelled. In the event of a cancellation, the ticket price will be refunded minus Eventbrite processing fees.