Inferno Pairs Series (Sheffield) Sport Guide

Transcription

1 Inferno Pairs Series (Sheffield) Sport Guide Copyright European Fitness League Ltd 1 of 18

2 Document Information Document Name Inferno Pairs Series (Sheffield) Sport Guide Author/s Ollie Mansbridge/Harry Thomsett Status Final Date 15 June 17 Athlete Waiver Related Documents Athlete Medical Questionnaire Inferno Pairs Series Rulebook Inferno Pairs Seies (Sheffield) - Event Guide This document has been prepared for the Inferno Pairs Series (Sheffield) event at the Lee Valley Athletics Centre on 24 & 25 June It has been written for participating athletes but it is also relevant to technical officials (judges) and workforce (salaried, paid, and volunteers). Version Control Ver Date Status Comments 00a 12 Jun 17 Draft Initial draft for comment Jun 17 Final For publication 01a 16 Jun 17 Final Team and minor workout updates Copyright European Fitness League Ltd 2 of 18

3 Table of Contents Table of Contents Introduction Workouts Workout 1A Workout 1B Workout Workout 3A Workout 3B Workout Workout Workout Final Movement Standards Clean & Jerk Deadlift Shoulder to Overhead Row Sandbag Back Squat AirBike Burpee Box Jump Over Sandbag Run Thruster Sandbag Lunge Ski Erg Prizes Heats Heat Composition Heat 1 - MM Heat 2 - MM Heat 3 - MM Heat 4 - MM/Adaptive Heat 5 - FF Heat 6 - FF Heat 7 - FF Heat 8 - FF Heat 9 - Masters Heat Timings - Sat 24 Jun Workout 1A/B and Workout Workout 3A/B Heat Timings - Sun 25 Jun Workout 4 and Workout Workout Copyright European Fitness League Ltd 3 of 18

4 1. Introduction Thank you for participating in the Inferno Pairs Series (Sheffield) event. We have worked hard to develop a high quality athlete-centred, sports-focused competition to test your fitness and provide you with an enjoyable experience. Please read this document carefully. It contains important information regarding the workouts, movement standards, prizes, and heats. Copyright European Fitness League Ltd 4 of 18

5 2. Workouts Workouts 1A/1B, 2, and 3A/3B take please on Day 1 of competition. Workouts 4, 5, 6, and the Finals take place on Day 2 of the competition. 2.1 Workout 1A Exercise. 1RM clean & jerk. Time Cap. 5 minutes. Pre-Workout Set-Up. Enter the FoP and move to allocated lane. In their lane teams will find a platform, a 15kg/20kg bar, and a stack of weights. Scheme of Work. Teams have 5 minutes to complete a 1RM clean & jerk. Execution Regulations. It is the responsibility of the team to load their own bar. The smallest weight increment increase is 2.5kg. Only one athlete is allowed on the platform at once. Athletes must confirm the weight on the bar with the judge before each lift. Athletes can make as many attempts as they want to set a 1RM during the 5 minutes allocated. The weight on the bar can be increased or decreased as the athlete sees fit. Post-Workout Action. Prepare for Workout 1B by setting up the bar with the correct weight for the deadlifts (athletes will have one minute to complete this action). Remain on the FoP for Workout 1B. Scoring. The total 1RM of both athletes, measured in kilograms, constitutes the team score. Penalties are N/A. Scaling. There is no scaling for Masters athletes. Adaptions. There are no adaptions for Adaptive athletes. 2.2 Workout 1B Exercise. 10 rounds alternating - 8 deadlifts (60kg/40kg) / 6 hang power cleans (60kg/40kg) / 4 shoulder to overhead (60kg/40kg). Time Cap. 8 minutes. Pre-Workout Set-Up. Enter the FoP and move to allocated lane. In their lane teams will find a platform, a 15kg/20kg bar, and a stack of weights. The bar should be loaded with the correct weight at the end of Workout 1A. Scheme of Work. Workout 1B immediately follows Workout 1A. Athletes work during alternating rounds, the work cannot be shared between the two athletes during the same round. 5 rounds must be completed by each athlete in an alternating sequence. Copyright European Fitness League Ltd 5 of 18

6 Execution Regulations. The bar must begin on the floor. Athletes must tag one another whenever the working athlete changes. The bar does not have to return to the floor between the deadlifts, hang power cleans, and STOH movements. Time will stop when both athletes are touching their finishing box. Post-Workout Action. It is the responsibility of the athletes to return the platform to its pre-workout set-up condition (Workout 1A). Exit the FoP. Scoring. Time taken to complete the workout measured in minutes and seconds. If teams do not complete the workout within the time cap they will be penalised 3 seconds for every repetition not completed (08:00 plus 00:03, 00:06, etc). Scaling. There is scaling for female Masters athletes in the years and 100+ years categories. For these athletes the weight is scaled at 35kg. Adaptions. For one armed Adaptive athletes the scaling is 30kg/20kg. 2.3 Workout 2 Exercise. 2,000m row. Time Cap. 9 minutes. Pre-Workout Set-Up. Enter the FoP. Move to allocated lane, the first athlete sits on the equipment but does not touch the performance monitor. The performance monitor is pre-set with a 2,000m race. This will be activated by a judge/volunteer. Scheme of Work. The team completes 2,000m on the indoor rower as quickly as possible. Execution Regulations. The first athlete will start seated on the rower with the handle racked. Athletes do not have to insert their feet inside the footplate straps of the rower if they do not want to. The athlete can be assisted getting in and out of the footplate straps by their team mate. Athletes can distribute the work as they wish but each athlete must complete at least 500m. The final working athlete must remain seated on the rower until the monitor has no meters left to row and the race time is given. Post-Workout Action. Exit the FoP. Scoring. Time taken to complete the workout measured in minutes and seconds. If teams do not complete the workout within the time cap they will be penalised one second for every meter not completed. Scaling. There is no scaling for Masters athletes. Adaptions. The rower will be adapted with a single handle for single arm Adaptive athletes. 2.4 Workout 3A Exercise. Two rounds alternating for maximum l-sit hold. Copyright European Fitness League Ltd 6 of 18

7 Time Cap. 2 minutes per round. Pre-Workout Set-Up. Enter the FoP and move to allocated lane. Exercise equipment is set-up ready for the workout (two stacks of weights). Scheme of Work. Athletes to work alone in an alternating sequence. There will be a maximum 1 minute transitional period between rounds. Execution Regulations. The clock will start when the first athlete adopts the l-sit position. The clock will stop when any part of the athlete's body touches the floor or when the elbows or knees are no longer fully extended. Post-Workout Action. Remain in the FoP for Workout 3B. Scoring. The total time of both athletes max hold, measured in minutes and seconds, constitutes the team score. Penalties are N/A. Scaling. There is no scaling for Masters athletes. Adaptions. The adaption necessary for one-armed Adaptive athletes is to be agreed at the Athlete Briefing on Day Workout 3B Exercise. 100 sandbag back squats (30kg/20kg) / 80 dumbbell snatch (20kg/12.5kg) / 60 AirBike cals / 40 burpee box jump overs (24 /20 ) / 200m sandbag run (30kg/20kg) Time Cap. 12 minutes. Pre-Workout Set-Up. Enter the FoP and move to allocated lane. Exercise equipment is set-up ready for the workout at four separate exercise stations. The AirBike will count up from zero. Athletes will be given the opportunity to adjust the seat on the AirBike. Scheme of Work. Exercises should be completed prior to moving on to the next exercise in the sequence. Work can be shared between the two athletes. Execution Regulations. Athletes must tag each other between work efforts. The first athlete may not move to any subsequent exercise station until he/she is tagged by their partner. Athletes must enter/exit the running track by the end of their lane (marked by a soft plyo cube). Time will stop when both athletes are touching the top of their finishing box. Post-Workout Action. Exit the FoP. Scoring. The score is the time taken to complete the workout measured in minutes and seconds. If teams do not complete the workout within the time cap they will be penalised 3 seconds for every repetition not completed (12:00 plus 00:03, 00:06, etc) and 30 seconds if they haven t completed the entire run. Copyright European Fitness League Ltd 7 of 18

8 Scaling. There is scaling for female Masters athletes in the years and 100+ years categories. For these athletes the step overs are permitted instead of box jump overs. The time cap is extended to 12 minutes for all Masters athletes. Adaptions. There are adaptions for single/double leg amputees who are permited to do step overs as opposed to box jump overs. For all Adaptive athletes the time cap is extended to 12 minutes. 2.6 Workout 4 Exercise. Thruster ladder 36 / 26 / 16 / 6 repetitions at 40 / 60 / 70 / 80kg for males and 30 / 40 / 45 / 50kg females. Time Cap. 6 minutes. Pre-Workout Set-Up. Athletes will start with the bar loaded with the first starting weight. Once the total reps of each station have been completed, athletes will advance the bar to the next platform and add their own weights to the increased load. Scheme of Work. On the count of '3-2-1 go!' the athletes move to the first lifting station and complete 36 repetitions (work can be shared) before moving to the second lifting station and completing 26 repetitions, etc. Execution Regulations. Athletes must tap each other between transitions. Teams are not permitted to move to the next lifting station before they have completed the requisite repetitions on the weight they are on. Time will stop when all repetitions on all four stations have been completed. Post-Workout Action. Assist with returning the lifting platforms to the pre-workout condition. Exit the FoP. Scoring. The score is the time taken for the team to complete the workout measured in minutes and seconds. If teams do not complete the workout within the time cap they will be penalised 3 seconds for every repetition not completed (06:00 plus 00:03, 00:06, etc). Scaling. There is no scaling for Masters athletes although the time cap is extended to 8 minutes. Adaptions. For one armed Adaptive athletes the scaling is 20 / 30 / 35 / 40kg. For all Adaptive athletes the time cap is extended to 8 minutes. 2.7 Workout 5 Exercise. 8 rounds (alternating) 200m sprint (1,600m in total). Time Cap. 10 minutes. Pre-Workout Set-Up. Enter the FoP and move to allocated lane. Scheme of Work. On the count of '3-2-1 go!' the first athlete completes a 200m sprint before tagging the second athlete. The second athlete completes a 200m sprint before tagging the first athlete. This sequence continues for 8 rounds in total. Copyright European Fitness League Ltd 8 of 18

9 Execution Regulations. Athletes start and finish in their own lane marked by a soft plyo cube. Transitions are made when both athletes have their hands on the soft plyo cube. Post-Workout Action. Exit the FoP. Scoring. Time taken to complete the workout measured in minutes and seconds. Time is stopped when both athletes have their hands on the soft plyo cube that marks the end of the lane. If teams do not complete the workout within the time cap they will be penalised 90 seconds for every uncompleted 200m sprint (10:00 plus 01:30 etc). Teams can be penalised if an athlete is judged to have deliberately impeded another athlete from a different team. Scaling. There is no scaling for Masters athletes. Adaptions. There are no adaptions for Adaptive athletes. 2.8 Workout 6 Exercise. 4 rounds - 30m sandbag lunge 30kg/20kg / 20/20 Ski Erg cals / 15 synchro burpees. Time Cap. 14 minutes. Pre-Workout Set-Up. Enter the FoP and move to allocated lane. There will be three lines of mats (A, B, and C) the centre line of each will be 15m apart. There will be a sandbag of the correct weight at the starting position (A), an Ski Erg at position B, and a box the finishing position (C). Scheme of Work. The 30m sandbag lunge is completed between position A to position B and then back to position A again. After completing the sandbag lunge athletes move to the Ski Erg where 20 cals are completed per athlete. The athletes then complete 15 synchro burpees. This is completed four times. Execution Regulations. Athletes share the work load. However 20 cals must be completed per person on the Ski Erg per round. Time will stop when both athletes are touching the top of their soft plyo cube. The sandbag is not to be thrown, it is to be placed on the ground at the non-working athlete s feet before the tag is executed. For the sprint from position B to position C both athletes must have both their feet on the mat at position B before sprinting for the position C. Post-Workout Action. Exit the FoP. Scoring. Time taken to complete the workout measured in minutes and seconds. If teams do not complete the workout within the time cap they will be penalised 15 seconds for every uncompleted segment of the workout (14:00 plus 00:15, 00:30, etc), e.g. last 30m lunge, last AirBike calories, and last 15 synchro burpees not completed equals a 45 second time penalty. Scaling. There is no scaling for Masters athletes. Adaptions. There are no adaptions for Adaptive athletes. Copyright European Fitness League Ltd 9 of 18

10 2.9 Final The workout for the Final will be notified via the IR Facebook page after Workout 6 on 25 June Copyright European Fitness League Ltd 10 of 18

11 3. Movement Standards Athlete performance will be judged against the following movement standards. 3.1 Clean & Jerk The clean and jerk must be completed in two distinct movements. The clean can be a muscle clean, a power clean, a squat clean, or a split clean. Each clean begins with the bar on the floor and finishes with the bar on the shoulders in the front rack position (elbows in front of the bar with hips and knees fully extended). The jerk (overhead portion of the movemtent) can be a shoulder press, push press, push jerk, or split jerk, as long as the elbow, shoulder, hips, and knees are fully extended, and the barbell finishes directly over the body with the feet in line. 3.2 Deadlift A standard deadlift with the hands outside the knees (sumo deadlifts are not allowed). The athlete may employ any grip. Starting on the floor the bar is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout the movement. Dropping the bar after completion of the repetition is permitted. Hitching is permitted as long as full extension of the hips and knees is eventually achieved but no other lifting aids are permitted. 3.3 Hang Power Clean The hang power clean can be a muscle hang clean, a power hang clean, a squat hang clean, or a split hang clean. Each repetition begins with the bar above the knees in th hang position and finishes with the bar on the shoulders in the front rack position (elbows in front of the bar with hips and knees fully extended). 3.4 Shoulder to Overhead A shoulder press, push press, push jerk, or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the barbell finishes directly over the body with the feet in line. The barbell must make contact with the top of the chest at the bottom of the movement. 3.5 Row The athlete must not touch the performance monitor. The athlete may adjust the footplate and straps. Athletes do not have to insert their feet into the straps. The working athlete must remain seated on the rower until the meters have been completed. Athletes can set their own slider setting. 3.6 L Sit Hold Athletes must have both hands on the weight plates with the palm and fingers not encroaching over the sides or in the centre of the plate. The legs must be extended, knees locked with the heals off the ground. Time will stop when any part of the athletes body touches the ground. Copyright European Fitness League Ltd 11 of 18

12 3.7 Sandbag Back Squat The sandbag must be positioned across the shoulders in the back-rack position. The sandbag must be behind the neck and in contact with both shoulders. At the bottom position the crease of the hips must pass below the top of the knee cap. At the top position the knees and hips must be completely open. 3.8 Dumbbell Snatch The dumbbell must be moved from the ground to full lockout overhead in one continuous motion, without stopping at the shoulders. The top position requires the knees and hips to be fully open, with the dumbbell locked out overhead over the center of the body. Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. The dumbbell may not be dropped from any height. The athlete may switch hands while lowering the dumbbell as long as control is maintained at all times. Athletes must alternate arms after each repetition. If at any point they cannot complete a repetition with one arm, they cannot proceed to the next repetition until they have completed a repetition with that arm. Both heads of the dumbbell must touch the ground at the beginning and end of each repetition on the white number, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control. On the final rep at any location, the athlete much touch the dumbbell to the ground under control at the current number before moving on. 3.9 AirBike Athletes must not touch the performance monitor. Athletes may adjust seat height and orientation Burpee Box Jump Over The starting position for the first burpee box jump over in each sequence is the upright position with the hips and knees fully extended (locked-out). At the bottom position the athlete may be facing the any direction with their chest and hips in contact with the ground. The athlete must then jump over/ on top of the box with a two-footed take off and landing (Masters 100+ may step). Stepping up is permitted. Only the feet may come into contact with the box. The repetition finishes when both the athlete s feet are back on the ground on the other side of the box Sandbag Run Athletes must exit/enter the running track from the end of their allocated lane. Athletes must not cut corners on the running track. Sandbags can be carried as the athlete's wish Thruster A standard barbell thruster where the barbell moves from the bottom of a full squat with the bar in a front rack position, to full lockout overhead in a single movement. In the squat position the hip Copyright European Fitness League Ltd 12 of 18

13 crease must be below the top of the knee cap. A squat clean into the thruster is allowed if the bar is on the ground. In the final position the bar must be over the centre of the body with the hips, knees, and elbows fully extended Run Athletes must exit/enter the running track from the end of their allocated lane. Athletes must not cut corners on the running track or impede other athletes Sandbag Lunge The sandbag must be positioned across the shoulders in the back-rack position. The sandbag must be behind the neck and in contact with both shoulders. At the bottom position the knee must touch the floor. At the top position the knees and hips must be completely open with the feet in-line. Athletes must alternate legs Ski Erg The athlete must not touch the performance monitor. Athletes may set their own slider setting. The working athlete s hands must remain on the handles until they have completed their mandated meters Synchro Burpees The starting position is the upright position with the hips and knees fully extended (locked-out). No lockout is required between repetitions. At the bottom position the athlete must have their chest and hips in contact with the ground. Syncronisation is achieved when athletes start and finish the up and down movements at the same time. Copyright European Fitness League Ltd 13 of 18

14 4. Prizes Free entry into a future IPS event will be given as a prize to the top three places in each of the four finals. Teams that make the podium will also receive a personalised podium banner with their team name and athlete names (these will be provided after the event as they have to be designed and made) All prizes are awarded at the discretion of IR. Copyright European Fitness League Ltd 14 of 18

15 5. Heats There are 79 teams competing at the event (MM - 33, FF - 34, Masters - 9, and Adaptive - 3). There will be 9 heats of 9 lanes. Note that your heat may change for Day 2 of the competition depending on you performance on Day 1 of the competition. We will group athletes in the MM and FF competitions according to their ranking after the first day of competition. This will group athletes by ability and result in more interesting races. Notification will be made on our website by 19:00 on Sat 24 Jun Heat Composition Heat 1 - MM 1 Team Drive Adam Renshaw Curtis Child 2 CrossFit Basingstoke Black Tom Bachelor Adam Bland 3 Pinky and the Brain Elliot Turner Adam Walker 4 Team Boxarmour Carl Nolan Tom Johnson 5 Evolve-ish Chris Dennington Joe Mulhern 6 Bros B4 Rows Chris Taylor Matt Noon 7 Snap City Tom Watson Ross Pryce 8 CrossFit JST Black Jonathan Bullough Kieran Hart 9 Beauty and the Beast Matt Robinson Nathan Freeman Heat 2 - MM 1 NWK Lemon Squeezers Chris Guilfoyle James Guilfoyle 2 Team Athletas Jason Wirdnam David Costa 3 CrossFit Potsdam Jakob Herold Michael Krenz 4 T-Rex and the Wolf Darren Diston Iain 'Wolfie' Beck 5 School of Rock Phil Dickson Paul Gray 6 HG3 Fitness James Knox Peter Davis 7 Hunk and Chunk Graeme Scott David Aird 8 50 Shades of Ginger 2.0 Ryan Gallagher Chriss Hughff 9 Hard Functional Often Jamie Grocutt Jon Pablo Green Heat 3 - MM 1 Kippin' it Real Philip Roby Lee Fletcher 2 Breeze Lifting Ltd Alex Mills-Baker Rhys Biggin 3 Sam Turner Sam Turner Joe Taylor 4 Steptoe and Son Mark Straw Joe Kirby James Bailey Alex Hall 6 Bang Bros Carl Moss Ste Winrow Copyright European Fitness League Ltd 15 of 18

16 7 Hench Jesus Richard Hill Kevin Lynch 8 Team NW1 #2 Calum Stronach Lewis Griffith 9 Jones & Pagett JST Carl Jones Martin Pagett Heat 4 - MM/Adaptive 1 Juan Direction James Ince Juan Barrios 2 White Cliffs CrossFit Aaron Meakin Christopher Meakin 3 Luke, Don't Touch Paul Howell Luke Murray 4 In2ThePainCave James Clark TBC 5 JST Black Chris Passant Gareth Moreton 6 Clean Before U Jerk Ian Davidson TBC 7 CrossFit Uckfield Oliver Ginsell Andrew Hancock 8 True Grit Initiative Murray Hambro Barnaby Gehlcken 9 Stronger Together CrossFit Gary Davies Ryan Colvin Heat 5 - FF 1 Not Fast, Just Furious Catarina Serras Kelly Clarke 2 Bringing Flexy Back Ashleigh Bell Jeannette Gardner 3 Chloe Barrett Chloe Barrett Hannah Baker 4 Fit but Slow Jenni Delight Ashleigh Walker 5 Raver and Behaver Louise Feeney Shannon West 6 WOD Have I Got Myself Into Zillah Rowe Heather Gomez 7 Metal Co Helen Nutter Suzanna Woodhouse 8 #teamjenibs Jen Delaney Becki Niblett 9 Cirque du Jerk Lydia Hewitt Alex Gordon-Brown Heat 6 - FF 1 It's a Charlotte Thing Charlotte Fletcher Charlotte Best 2 Trap Squad Natalie Bathers Joana Santos 3 Morning Warriors Ellie Griffiths Lynne Desborough 4 Lady V's Victoria Hudson Vicki Jackson 5 Quad Squad Kelly Mealia Jade Maisey 6 Utopia Lois Topping Ashleigh Charlton 7 JST Lorraine Griffin Emma Douglas 8 Team NW1 #1 Emily Watson Abbie Roe 9 Vicious & Delicious Rebecca Hendon Leighann Chalice Heat 7 - FF 1 Spring Chicken & Old Hen Sarah Housley Fee Bradley Copyright European Fitness League Ltd 16 of 18

17 2 Beaver Fever Jackie Longdin Anna Hoole 3 Sazza and Chazza Sara Rodgers Charlie Sprague 4 WOD Did We Sign Up For Katie Diamond Jaide Cartwright 5 Snatch Me If You Can Ceri Blythin Jemima Evans 6 The Dream Team Tess Doig Rachel Brown 7 Two Peas in a WOD Adele Bailey Hannah Lewis 8 The Crazies Suz Smith Amy Kind 9 Aurora Illinois Vicky Davies Lois Sanderline Heat 8 - FF 1 Bacon & Leggs Jane Crotty Lydia Mellor 2 In2ShowingTheBoysUp Nicola Mifsud-Houghton TBC 3 Bubble Butts Sarah Holland Karen Roberts 4 Wall Balls & Wine Amy Fuller Katie Burke 5 The Kettlebellas Louise Money Naomi Sidwell 6 Trouble Unders Claire Doyle Priya Mistry 7 Princess and the Box Natasha Hughes Jessica Robinson Heat 9 - Masters 1 The Undecided Charlotte Doig Liz Hinde 2 Pistol Meth Kiersty Sims Siobhan Griffiths 3 Wods and Wrinkles Tesni Owen Chloe Edwards 4 OSP Strong Sarah Scarlett Sally Fairhurst 5 Whose Idea Was This? Dom Moorhouse Tim Wigham 6 JST Old Guys Gareth Stalman David Hodge 7 JST Antie's Andrew Slatter Anthony Freeney 8 Aging With Grace Richard Dean David Harrison 9 The Cunning Stunts Robert Turner Brian Greatorex 5.2 Heat Timings - Sat 24 Jun Workout 1A/B and Workout 2 Heat Workout 1A/B Workout :00 12: :15 12: :30 12: :45 13: :00 13: :15 13: :30 13: :45 14:05 Copyright European Fitness League Ltd 17 of 18

18 Heat Workout 1A/B Workout :00 14: Workout 3A/B Heat Workout 3A/B 1 14: : : : : : : : : Heat Timings - Sun 25 Jun Workout 4 and Workout 5 Heat Workout 4 Workout :00 11: :15 11: :30 11: :45 12: :00 12: :15 12: :30 12: :45 13: :00 13: Workout 6 Heat Workout : : : : : : : : :40 Copyright European Fitness League Ltd 18 of 18