WELCOME TO THE 2014 CROSSFIT OPEN!
We’ve been building it up for weeks now. If this is your first year, you might be thinking to yourself this week: “Awesome! I signed up for the Open! …… Ok. Now what?”
First of all, congratulations! You’ve joined hundreds of thousands of other athletes in the CrossFit community pledging to prove their fitness. Whether it it’s trying to qualify for Regionals or just to take on a fun new challenge, you’ve made a commitment to complete one workout, every week, for the next 5 weeks and use the experience and skills you’ve acquired up to this point to do your absolute best each and every Saturday.
Before your first work out, get acquainted with the CrossFit Games website. Here, you can edit your profile to include information about yourself and your training and see your current standings as the workouts get entered. You can also make a custom leaderboard to include any person you want to compare yourself to.
So now what? What can you expect? Here’s some information to remember and a list of movement standards you will be expected to complete in any of the 5 events.
The role of the judges
Your coaches have all signed up and completed the CrossFit Open Judges Course to ensure you get correctly judged and scored during your workouts. Though they are your coaches at the gym, when they are judging your Open workouts, their roles will be different than when they are coaching you in practice.
The judges’ responsibilities are to enforce and record movement standards, maintain correct workout order and repetition count for the athlete and record reps and times accurately. You will NOT be responsible for counting your own reps. Unlike in a regular workout or class, the role of the judges is NOT to correct your form, or to coach or motivate you during your workout. The judges are also not responsible for correcting your technique as long as the range of motion standards are met. As your coaches, we expect you to use the skills you have learned to maintain good form to the best of your ability through the open work outs but for example, if you come onto your toes at the bottom of the squat, though this is not safe practice, as long as you reach crease of hip below top of knee and return to full extension on completion, this rep will count.
Additionally, Judges are not responsible for managing your equipment or station unless your safety or the safety of another athlete is in jeopardy.
You can review the basic movement standards below to get a feel for what you should look out for in your movements in order to qualify as many of your reps as possible for each event.
Remember: don’t panic out if you receive a no rep! Complete each rep to the best of your ability and if you miss one, keep going and make adjustments as necessary.
If this is your first Open experience, remember that it is a new experience with many lessons to be learned. Be open to those lessons. And most importantly… HAVE FUN!
The following is a list of movement standards that will be required to be met by every athlete. There may be some movements that are not covered in this list and/or additional standards that will need to be followed if prescribed in the work out. Read the movement standards as each work out is announced and double check the standards with your scoring judge.
Squats must start and end with the athlete at full extension. Your hips and knees must be extended, as if a straight line could be drawn down the side of your body.
Your hips must reach below parallel of your knees and you must return to full extension at the top of your squat.
On overhead squats, the bar must remain over the body and not in front of the body or touching the body at any time during the squat. The arms do not need to be locked out as long as the bar remains in line with the body. The full extension and hip below parallel rules apply to the overhead squat.
On any pulling or squatting movement, your grip and stance may be whatever you chose as long as depth and extension standards are met.
There is no extension requirement for wall balls as long as the ball hits the wall above target. As in any squat though, your hips must make it below parallel for a good rep. Keep an eye out for additional requirements if wall balls come up in a workout!
Full hip and knee extension at the top of the box is required. Additional standards may be stated.
Overhead Barbell lifts
On all overhead lifts, your hips and knees must reach full extension, the bar must finish in line with the body and your arms must be locked out.
Legs must remain straight with no flexion in hips or knees.
The knees may be used to start movement of the bar overhead with NO redip/rebend before lock out. The body must achieve full extension at the top to complete the rep before the bar comes down to the shoulders. If the bar comes down to the shoulders and there is still flection in the knees or hips, this rep will NOT count.
The athlete must dip to press the bar overhead and re-dip or split before the arms reach full lock out. Once the arms are locked, full hip extension standards must be met and the bar must stay in line with the body to complete the rep.
If the workout states that a shoulder to overhead lift will qualify as a good rep, any of the preceding movements will count as a good rep as long as the body meets full extension and lock out requirements. Pay attention to the lift requirements!
These lifts include deadlift, sumo deadlift high pull, kettle bell swings, cleans, Unless otherwise stated (i.e. starting from the hang), the lift must start from the ground and cannot be bounced off the ground. Bouncing will be evident in bent elbows, which must remain locked out at the bottom
If starting from the hang position, you must lift it from the specified position (the knees and below the crease of hip) and not lifted from the ground in one motion. To complete the lift, the athlete much reach full extension and if performing a snatch, must lock out and reach full extension.
The stance, grip, and style are not considered against the athlete unless otherwise noted in the movement standards.
The athlete must start the lift from the floor with the hands outside the legs and achieve full hip, knee and arm extension at the finish. At the finish the shoulders are to be behind the bar
Sumo dead lift high pull
The lift must start from the ground and will finish with full hip and knee extension with the hands at or above the collar bone. The bar must not be bounced off of the floor
The bar must start in the hang position, above the knees and below the crease of hip and reach full extension at the finish in order to count as a rep. The elbows must come in front of the bar at full extension as well. If required, the same squat movement standards must be executed with full extension to finish for a completed rep.
The bar must start at the hang position and achieve full extension and lock out of arms to complete the lift. The bar must finish over the center of the body and the athlete must achieve full extension before bringing the bar down for the next rep. If required, the same squat movement standards must be executed with full extension to finish for a completed rep.
The kettlebell must start from the hang position and finishes with full hip, knees, and arm extension while staying in line with the body to finish.
Regardless of which apparatus you are hanging from, the movement must start and end with the athlete fully locked out or extended with elbows straight and feet off the ground. For example, you can not start a pulling movement with bent arms. Each hanging movement will have a slightly different finish position.
Pull ups/Chest to bar pull ups
For regular pull ups, the chin must reach above the bar before returning to the locked out position to count as a rep. The bar does not need to make contact with your chin or neck. For chest to bar pull ups, the athlete must pull and touch their chest below their collar bone for a completed rep and return to the locked out position. The rep must finish with extension of the arms.
Ring muscle ups/bar muscle ups
On either the bar or rings, the athlete begins at the hang position and finishes when the elbows are locked out and body is at full extension. The athlete must complete a portion of the dip position for a completed muscle up. Gymnastics movements such as an uprise or glide kip will not be considered good reps. On a bar muscle up, you cannot rest on the bar at the top of your muscle up before locking out your elbows at the top. Your heels may not rise above the bar or rings during the movement.
Knees to elbows/toes to bar
The starting position for both movements is with the arms fully extended and the heels behind the vertical plane of the bar, hips extended and elbows locked out. Knees must make contact with elbows (not above or below elbows) on knees to elbows and feet must make contact with the bar between the hands. For toes to bar, toes must touch the bar at the same time. The grip and style of the athlete may be up to the athlete as long as the range of motion requirements are met.
In addition to these standards, if you chose to do a movement that goes beyond the specific range of motion standard, (i.e. chest to bar pull ups instead of pull ups) unless otherwise noted in the work out standards, these will be counted as good reps as there is no advantage to doing so.
After you’ve finished your workout, your judge will go over your score with you and have you sign your score sheet. You will then be responsible for inputting your time onto the CrossFit leaderboard. Once it is entered, your judge will approve it and your score will be up on the leaderboard with all the other participating CrossFitters!
Each work out will be announced on Thursday for the next 4 weeks. You can visit the CrossFit Games website to view a video on the movement standards for each work out and watch some coverage of the live announcement online!
GOOD LUCK AND HAVE FUN!