FitFest’s Pro Athlete Showcase featuring 18 top CrossFit athletes begins tomorrow, Friday, December 8. But outside of the team rosters and some vague descriptions of the five “sessions”, we have pretty much been in the dark…until now.
I have gotten my hands on the athlete briefing document with the full workout descriptions. The athletes will be taking on seven events over the course of five sessions from Friday night to Sunday afternoon. The workout details, flow and scoring are all outlined below.
As for the livestream, FitFest will not be providing a livestream of the event. However, with the help of Matt at Hybrid Fitness Media(go him them a follow), we will be livestreaming Friday night’s event and hopefully the rest of the events over the weekend.
Make sure to subscribe and hit the notifications button so you don’t miss when we are going live.
THE WORKOUTS
Event 1 – ATHX Endurance (Friday)
7:30-8:00pm local time (2:30-3:00pm EST)
PART A
5km Run
PART B
1km Ski
2km Row
5km Bike
Flow: Teams will split into 3 x mixed pairs with each of the mixed pairs having to complete PART A and PART B together at the same time so one athlete is always running and one athlete is always working on the ergs. The athletes can interchange between running and erg work throughout the workout.
Scoring: Pairs will be ranked by time for Part A and Part B separately.
Event 2 – Worm/Climb (Saturday Session #1)
11:30am-1:30pm local time (6:30-8:30am EST)
60m Worm Lunge
15x Synchro RMU
12x Synchro Overhead Squats 80kg
9x Synchro SB Clean
30m Worm Lunges
Flow: The athletes will begin positioned on the start mat on the right-hand side of the field of play. This workout is completed as a whole team working together on the worm to complete lunge distances as well as in predetermined sub team pairs (MM, FF, MF) for a conga style chipper. The team will obtain a time to completion for scoring.
On the starting call, the teams will advance to the field of play setting up at the six-person worm. The team will raise the worm to their shoulder and begin the first of four trips to complete the thirty-meter distance for the lunges.
Upon completing the lunges, the team will drop the worm in its original position and run through the rig to the opposite side of the field of play to their allocated rig bays. The first sub team (determined by team) will begin the synchro ring muscle ups with the next pair following on as the section is cleared.
The sub teams then advance to complete twelve synchronized overhead squats and 9 synchronized sandbag cleans. Before crossing to the finish mat.
Once the final sub team has cleared the sandbag cleans, the whole team advances along the finish mats to return to their worm lane. They will run to position themselves at the worm and begin the two trips to complete the thirty-meter lunge distance.
Upon completion of the thirty-meter worm lunge, the team will sprint to the finish mat where time will be called and recorded for scoring.
Scoring: Time to complete full workout
Event 3 – Inversionism (Saturday Session #1)
11:30am-1:30pm local time (6:30-8:30am EST)
100x DUs*
20m HSW Unbroken 5m Increments
75x DUs
20m HSW Unbroken 5m Increments (ramp with parallettes)
50x DUs
20m HSW Unbroken 5m Increments (ramp with parallettes)
3x Unbroken HSW Pirouettes
*Performed with Velites weighted ropes
Flow: The athletes will begin positioned on the start mat. This workout is completed as a sub team composed of two female athletes and a male; with each athlete completing the workout as individuals for an aggregated time for scoring.
On the starting call, the teams will advance to the field of play and the individual athletes will begin the first round with one hundred double-unders before progressing to the lane to perform 20m of handstand walks in five meter unbroken HSW sections.
Upon completing the handstand walks, athletes return to the skipping ropes to perform seventy-five double under skips. Having completed the skips, the athletes repeat the handstand walk as they did in round one before progressing up the ramp, across the parallettes and off the steps on the opposite side.
Upon completing the ramp segment, athletes return to the skipping ropes to perform fifty double under skips. Having completed the skips in this final round, the athletes progress through the handstand walk and ramp once more before tackling three pirouettes as a part of the remaining handstand walk distance.
Once the athletes complete the handstand pirouettes, they sprint to the finish mat where time will be called and recorded for scoring.
Scoring: Athlete 1 Time + Athlete 2 Time + Athlete 3 Time = Team Time
Event 4 – Midline Motoring (Saturday Session #2)
5:30pm-7:00pm local time (12:30-2:00pm EST)
80 cal Echo Bike (Shared 40,40)
45 Synchro Toes to Bar (2 Work, 1 Rests)
80 cal Echo Bike (Shared 40, 40)
30 Synchro Toes to Bar (2 Work, 1 Rests)
80 cal Echo Bike (Shared 40, 40)
15 Synchro Toes to Bar (2 Work, 1 Rests)
Flow: The athletes will begin positioned on the start mat. This workout is completed as a sub team composed of two male athletes and a female. At any given time, there will be two athletes working whilst one rests, rotating in and out as required. The team will obtain a time to completion for scoring.
On the starting call, the teams will advance to the field of play setting up at the Echo bikes.
The teams begin on the Echo bikes swapping in the resting athlete as required. Upon completion of the bike calories, the athletes progress to the pull up bar and begin the synchro toes to bar, swapping in the resting athlete as required.
Once the toes to bar have been completed, the team returns to the Echo bikes and completes the allocated calories before returning to the pull up bar to complete the synchro chest to bar reps.
Once the chest to bar have been completed, the athletes return to the Echo bikes and complete the allocated calories before returning to the pull up bar to complete the bar muscle up reps.
Having completed the final bar muscle up, the Team sprints to the finish mat where time
will be called and recorded for scoring.
Scoring: Time to complete full workout
Event 5 – Tribute (Saturday Session #2)
5:30pm-7:00pm local time (12:30-2:00pm EST)
Staggered Row
Athlete 1 500m Row 2:00
Athlete 2 500m Row 2:00
Athlete 3 500m Row 2:00
All Athletes
50 Thrusters 20/15kg 2:00
40x Pull Ups
Athlete 3 + Athlete 4
30 Chest to Bar Pull Ups
Athlete 5 + Athlete 6
15 Bar Muscle Ups
Run to finish mats
Flow: The athletes will begin positioned on the rowing ergometer. This workout is completed as a sub team composed of two female athletes and a male. Athletes will work as individuals within the race. The team will obtain a time to completion for scoring when the final athlete crosses the line to the finish mat.
On the starting call, the first athlete will begin their 500m row effort. The judge will raise an arm on every 100m increment and will keep their arm elevated for the final 100m. When the athlete reaches the target metreage, the judge will drop their arm signalling the next athlete to begin their 500m effort. The second athlete will begin their row at the judge’s signal and their judge will indicate progress before releasing the final athlete to begin their row.
Once the third athlete has completed their 500m row, all three athletes will progress to the barbells and begin fifty barbell thrusters. This will mean that the last athlete to complete the row will have no rest prior to transition.
Upon completion of the barbell thrusters, the athletes advance to the rig to complete the gymnastics element allocated to them. This will be either forty pull ups, thirty chest to bar pull ups or fifteen bar muscle ups. As each athlete completes their gymnastic subsection of the workout they are free to run to the finish line.
When the final athlete from the team crosses to the finish mat, time will be called and recorded for scoring.
Scoring: Time to complete full workout
Event 6 – Clean Ladder (Sunday Session #1)
11:00am-1:00pm local time (6:00-8:00am EST)
F1 12-9-6-3-1 35/43/52/61/70kg
F2 Heavier less volume
F3 Heavier less volume
M1 12-9-6-3-1 61/70/82/93/102kg
M2 Heavier less volume
M3 Heavier less volume
Flow: The athletes will begin positioned on the start mat. This workout is completed as a team, with each athlete completing the workout as individuals for an aggregated load or time for scoring.
On the starting call, the first female athlete will begin their clean ladder, completing the prescribed repetitions in decreasing volume as they progress. As the volume decreases, the loading will increase. Once the first female has completed the ladder, she will run to cross onto the finish mat where time will be called and recorded for scoring.
The first athlete crossing onto the finish mat triggers the release of the second female athlete. The second female athlete will complete the ladder as the athlete before her but with lower total repetitions and heavier barbell loadings.
The second athlete crossing onto the finish mat triggers the release of the third female athlete. The third female athlete will complete the ladder as the athlete before her but with lower total repetitions and heavier barbell loadings.
The third female athlete crossing onto the finish mat concludes the female subsection of the workout.
After a brief interlude, the males will complete their clean ladders in the same format as the females before them.
Scoring: Female sub team total successful loadings and times + Male sub team total
successful loadings and times
Event 7 – Showdown (Sunday Session #1)
11:00am-1:00pm local time (6:00-8:00am EST)
“Isabel”
30 Snatches 61/43kg
Flow: The athletes will begin positioned on the start mat. Teams will elect a single athlete to represent them. The athlete may be a male or a female. The individual athlete will complete the thirty reps to obtain a time score for their team.
On the starting call, the athlete enters the field of play and begins the thirty repetitions of the power snatch for time. The athlete will not be required to move the barbell.
Once the athlete has completed all thirty repetitions, they place the barbell down and jump
over it to run to the finish mat where time will be called and recorded for scoring.
Scoring: Single athlete time score
Event 8 – Chipper (Sunday Session #2)
4:00-6:00pm local time (11:00am-1:00pm EST)
60m Worm Lunge
15 Synchro RMU
12 Synchro Overhead Squats 80kg
9 Synchro SB Clean
30m Worm Lunges
Flow: The athletes will begin positioned on the start mat on the right-hand side of the field of play. This workout is completed as a whole team working together on the worm to complete lunge distances as well as in predetermined sub team pairs (MM, FF, MF) for a conga style chipper. The team will obtain a time to completion for scoring.
On the starting call, the teams will advance to the field of play setting up at the six person worm. The team will raise the worm to their shoulder and begin the first of four trips to complete the thirty-metre distance for the lunges.
Upon completing the lunges, the team will drop the worm in its original position and run through the rig to the opposite side of the field of play to their allocated rig bays. The first sub team (determined by team) will begin the synchro ring muscle ups with the next pair following on as the section is cleared.
The sub teams then advance to complete twelve synchronized overhead squats and 9 synchronized sandbag cleans. Before crossing to the finish mat.
Once the final sub team has cleared the sandbag cleans, the whole team advances along the finish mats to return to their worm lane. They will run to position themselves at the worm and begin the two trips to complete the thirty-meter lunge distance.
Upon completion of the thirty-meter worm lunge, the team will sprint to the finish mat where time will be called and recorded for scoring.
Scoring: Time to complete full workout
