The 2016 CrossFit Invitational is today. Here’s your guide to the event.
When: Sunday, November 20 at 4:00pm EST
Where: General Motors Centre in Oshawa, Ontario, Canada
Stream Live:
Teams
USA – Rich Froning, Ben Smith, Brooke Wells, Kari Pearce
Canada – Patrick Vellner, Brent Fikowski, Michele Letendre, Carol-Ann Reason-Thibault
Europe – Lukas Holberg, Bjorgvdn Gudmundsson, Katrin Davidsdottir, Sara Sigmundsdottir
Pacific – Rob Forte, James Newbury, Kara Webb, Tia-Clair Toomey
Events
Event 1 – All 4 athletes
21-15-9 reps of:
854-lb. deadlifts
Bar-facing burpees
All four athletes will work together to deadlift a long bar loaded to 854 lb. Burpees will be synchronized.
Event 2 – 2 female athletes
1-rep-max snatch
1-rep-max clean and jerk
For each lift, athletes will have two attempts. One female athlete will snatch, and the other will clean and jerk. The team score is the sum of the max snatch plus the max clean and jerk.
Event 3 – 2 female athletes
Handstand-walk relay
Relay-style handstand-walk relay with each athlete walking the length of the floor.
Event 4 – All 4 athletes
15 bar muscle-ups
20/16-cal. bike and 24/20-cal. row
4 Pig flips
12 bar muscle-ups
20/16-cal. bike and 24/20-cal. row
3 Pig flips
9 bar muscle-ups
20/16-cal. bike and 24/20-cal. row
2 Pig flips
Teams will have four pull-up bar stations, two rowers and two bikes, and two Pigs. Bar muscle-ups must be synchronized with all four members. For the second station, a male athlete and a female athlete will row while the other male athlete and other female athlete bike. For the flips, the men will alternate flipping their Pig while the women alternate flipping a second Pig.
Event 5 – 2 male athletes
1-rep-max snatch
1-rep-max clean and jerk
For each lift, athletes will have two attempts. One male athlete will snatch, and the other will clean and jerk. The team score is the sum of the max snatch plus the max clean and jerk.
Event 6 – 2 male athletes
Handstand-walk relay
Relay-style handstand-walk relay with each athlete walking the length of the floor.
Event 7 – All 4 athletes
As MF pairs, each athlete completes:
3 rope climbs
30 strict HSPU with HS hold
Then, as a team:
30 slug cleans
30 Pig jump-overs, synchro
30 slug thrusters
For the first two exercises, the team will be split into male/female pairs, with each athlete completing 3 rope climbs and 30 strict handstand push-ups. Once those reps are completed by both pairs, the team will reunite and work together for the remaining exercises. The first slug weighs 225 lb., and the second slug weighs 300 lb..
