CrossFit 204 Classic: All Events

[/caption] All event posts are included below, with new standards based on questions from competitors. The snatch load, second run distance and time cap for The Trooper have also been updated. Bar info and standards info for Be Quick or Be Deadlifts have also been updated. Standards Video Scoring system: We will be using the scoring system from the 2010 CrossFit Games: points are awarded for placing. First gets 1 point, second gets 2, etc. Lowest overall score wins. There are no cuts or DNFs, so reduced fields will not influence rankings. There will be 8 scoring opportunities, giving you lots of chances to prove your fitness in various ways. If you do not complete all the prescribed work in an event, your score will be the time cap plus 1 second for each incomplete rep. For example, if the cap on Grace is 5 minutes and you leave 5 clean and jerks on the table when time is called, your score is 5:05, and you will be ranked accordingly. [caption id="attachment_2472" align="alignright" width="300" caption="Squat deep."][/caption] Event 1: The Trooper Run approx. 820 meters 15 snatches (155/95 lb.) Run approx. 820 meters 30 front squats (205/145 lb.) Time cap: 18 minutes This event will have three scoring opportunities: 1. Time for the first run. 2. Max number of unbroken front squats in the first set. 3. Total time to completion (or cap time + incomplete reps). This is a Regional level competition, so the loads will be challenging. For some, the snatches might be difficult, and that’s fine. You will still receive a score. If you get stalled on the snatches and do not advance to the second run and the squats, you will receive a 0 for the front-squat event, but you will still receive a score for the overall workout. If the front squats are heavy, each set might be 1 squat clean. That’s fine. You will still receive a score. The second run will be considered “1 rep,” just as the farmer carry at Regionals was 1 rep. If you do not complete the second run under the time cap, it is a 1-rep penalty to be added to the 30 unfinished squats. If you complete all the snatches but do not complete the second run, your score will be the time cap plus 31 reps. Standards Run: Complete the courses as directed by course marshals. You must wear the same shoes throughout the event, and you must wear shoes. Snatch: Bar starts with both plates on the ground and is moved overhead. The feet must be brought side by side and the bar must be over the base of support (mid-foot) under control before lowering (you may drop the bar). The bar may not rest on the shoulders or touch the shoulders, chest or head at any time. Muscle snatches and split snatches are permitted provided standards noted above are met. Pressouts are allowed, as are knee touches, as long as all standards noted above are met. Deadlifts and hang snatches are not allowed. No straps allowed. Front squat: Bar starts with both plates on the ground. Athletes will power-clean the bar and begin squatting, or they can squat-clean or hang-clean the bar to start their first rep. You must keep the bar in the front rack position with some part of each hand (wrist to fingertips) on the bar at all times. If you take a hand off the bar during a rep of your first set, that completes your set for the second scoring opportunity and is a no-rep. You do not have to drop the bar if you can re-achieve a legal grip  and continue – but your scoring set is complete. In subsequent unscored sets, hands leaving the bar is a no-rep, but you may continue the set without dropping the bar if you re-establish a legal grip. Minimum squat depth is top of hip crease even with knee cap; i.e., a squat to parallel. However, if the judge has doubts, the rep doesn’t count. Make depth obvious for the best score. At the top of the rep, your hips and knees must be fully extended (i.e., you are standing up) with both hands on the bar. If you drop the bar just before locking out your hips and knees, it is a no-rep. Show control at the top. If you complete 30 unbroken squat reps and have time on the clock, your workout time will be logged as complete, but you may continue to add more unbroken reps until time is called as a built-in tiebreaker. [caption id="attachment_2481" align="alignright" width="300" caption=""It's a league game, Smokey.""][/caption] Events 4-6 – Two Minutes to Midnight Max handstand push-ups in 1:40 Max flexed arm hang in 1:40 Row 200 meters Standards Handstand push-ups: We will be using the 24×36 box from Regionals. Your palms must be inside the box at all times, but your fingers and feet can be outside the box if you like. You may kip, and you may use as many sets as you like in the 1:40 interval. You must lock your elbows out at the top and touch your head to the floor at the bottom. You must face out from the wall. You must wear shoes, but your heels do not have to touch the wall except on the final rep of a set; i.e., you may perform free-standing HSPU as long as your elbows are clearly locked out and your head touches the ground on each rep. On the last rep of any set, both heels MUST touch the wall under control before you kick out to end the set. Locking out while falling away from the wall is a no-rep. Falling away from the wall and wildly throwing your feet to the wall to make contact is also a no-rep. Show control. Reps must be fully locked out before time is called. If time is called and you have just completed a free-standing rep, you do not have to touch your feet to the wall, but lockouts falling away from the wall still do not count. The judge will evaluate whether you are under control. You will have 20 seconds to get to your bar for Event 5 Fat-bar flexed arm hang: This is 1 attempt only at a max hold. The athletes will be standing on the floor and will be told to “go,” as the clock buzzes to start the 1:40 interval. The judge will start the stopwatch as soon as the chin is clearly over the bar. The attempt ends when no part of the chin is over the top-most part of the bar; i.e. some part of your chin must be over the horizontal plane created by the top of the bar. Accidental dips below the bar will end your attempt. You must keep your chin over the bar at all times, and you must keep your chin and neck away from the bar. If your chin or neck accidentally brush the bar, it is not a fault so long as you immediately end the contact and the chin remains above the bar as noted above. The judges will end your attempt if you do not immediately get your chin/neck off the bar or derive any advantage by using your chin for assistance. Don’t make the judges make a judgement call. Stay clear of the bar. Underhand or overhand grips are permitted. Gymnastics grips or gloves are not permitted; tape is permitted. Our bars are 8 feet off the ground, and we are using fat bars. Men must jump to the bar from the floor; women will be allowed to jump off 3 45-lb. Rogue bumpers. If female athletes still cannot reach the bar, a spotter will live them to the bar but not over it; athletes must get over the bar themselves. Athletes will be told to jump as the clock buzzes to start the 1:40 interval, but the judge will not start the stopwatch until the chin is clearly over the bar. As such, the maximum score possible will be slightly less than 1:40 if you maintain the hold until the final buzzer. The time will conclude when the clock signifies the end of the 1:40 interval, but the judges’ stopwatches are the official time. As an added bonus, you will get to stare down other competitors while you hang. No sunglasses allowed. At the end of Event 5, the flexed arm hang, you will move immediately to the rowers, and you will have no more than 50 seconds total to get to the next station and make your adjustments. Row: The judge will start you as a group between 30 and 50 seconds after you come off the flexed arm hang, giving you about 1 minute to finish the 200-meter row. You will start as a group but the C2 monitor will be the official timer. You will not be allowed to touch the handles until the judge says go. To make room for the next heat, you will be pushed off the rower with a sharp piece of PVC if you do not move fast enough after completing the row. If a rower monitor flames out, you will be allowed to redo the row during the first available break in the heats. [caption id="attachment_2497" align="alignright" width="300" caption="It will feel like this."][/caption] Event 7 – Prowlerslave 1 sled push and sprint (distance, load TBA) 3 rounds of: 20 kettlebell swings (70/55 lb.) 20 box jumps (24 inches) 1 sled push and sprint Time cap: 10 minutes To be clear, this workout starts with a sled push and sprint, and there is an additional sled push and sprint at the end of each round. The sled load and distance will be determined by the field conditions on the day of the event. For this workout, we are making no distinction between poods, pounds and kilograms. You’ll swing something around 55 lb. or something around 70 lb. Standards Sled push and sprint: Complete the course as directed by course marshals. No cleats. No ramming. [caption id="attachment_2532" align="alignright" width="300" caption="Metal."][/caption] Kettlebell swings: At the bottom of the rep, both wrists of forearms must touch the thighs. At the top of the swing, the kettlebell must be overhead with the knees, hips and elbows locked out. The handle DOES NOT have to be exactly perpendicular to the ground, as at the 2011 Regionals. Judges will be looking for the kettlebell to be completely over the athletes head, and small inclinations of the bell will be allowed so long as no part of the bell is past the forehead; i.e., not overhead. Reps where the athlete staggers forward will be called out even if the kettlebell is overhead. You must be under control for the entire swing. This standard is explained in more detail in our Standards Video. The swing-to-press variation is allowed so long as all other standards notes above are met. To prevent craters and rolled ankles, dropping a kettlebell at the end of any set is an immediate 3-burpee penalty. Athletes may only drop a kettlebell to prevent injury in the case of an overswing. Those drops will not be penalized at the judge’s discretion. Box jumps: Both feet must contact the ground at the bottom, and both feet must contact the box at the top. The completion of the rep is defined as both feet on the box, with the hips and knees fully open and the athlete under control. Jumping off the box to open the hips is a no-rep unless the finished position has already been established. If an athlete cannot maintain balance to establish the finished position, it is a no-rep. [caption id="attachment_2519" align="alignright" width="300" caption="Pick it up, lock it out."][/caption] Event 8 – Be Quick or Be Deadlifts AMRAP in 7 minutes of: 5 deadlifts (275/205 lb.) 5 chest-to-bar pull-ups 5 toes-to-bars Standards Deadlifts: The lift starts with both plates on the floor and is completed when the knees and hips are fully open with the shoulders behind the bar. You do not have to overextend and arch your back, just make sure your shoulders are not over or in front of the bar. The hands must be outside the knees for all lifts; i.e., a “conventional deadlift.” Any attempt to aggressively bounce the bar off the ground is a no-rep. You may drop the bar from the top, but it must settle on the floor before you pull another rep (no Murski reps). Belts are allowed. Toes-to-bars: Both feet must touch the bar at the same time at the top of the rep. At the bottom, the arms must be locked out and the feet must be behind the bar (2012 Regional standard). Tape and gloves are allowed; gymnastics grips are not allowed. Chest-to-bars: At the top, the chest, defined as any point below and including the collarbones, must touch the bar. The throat and chin do not count. At the bottom, the elbows must be fully locked out. Tape and gloves are allowed; gymnastics grips are not allowed. Note on the T2B-C2Bs: Men will be using fat bars. Women will be using thinner bars, and while the chest must touch the bar, the toes will only have to contact the frame of the D-1000 pull-up structure.


The Perfect Time To Begin Is Now

It’s a mistake to wait for everything to be “perfect” to begin your fitness & nutrition journey. Life is a laundry list of events, holidays


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.

Learn more about our membership options

We offer membership options starting at just $185/mo. Learn more about our pricing options by clicking the button.