CrossFit Evergreen – CrossFit
Black & Blue 6 lift competition (Weight)
Athletes do the following for max effort:
– snatch
– clean&jerk
– bench press
– dead lift
– back squat
– strict press
– “surprise movement”
– strict range of motion will be enforced for each movement. These ROM’s will be demonstrated by both a judge and the athlete to ensure better understanding of expectations.
– Because there are more power lifting movements we will use the Foster – McCulloch coefficients for age as used by the IPL, rather than the Sinclair or Wilkes coefficients.
– the “surprise movement will be completed at the end of all lifts , will last :30s, be judged by a single judge, and may be used as a tie breaker.
– everyone will begin with the snatch then complete the remaining lifts in any order.
– there are only 3 attempts at each lift, a failed lift counts as an attempt, it will be annotated as a minus sign (-) on the score sheet.
– weight may not decrease after an attempt.
– Athletes have up to 3 minutes between lift attempts 2020 CF rules).
– Warm up aggressively, suggested warm up includes 5 each of dl’s, power cleans, shoulder presses, bent over rows, back squats with an empty bar.
– then with weight so your first attempt can be about 90-95% of your 1 rep max.
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
not sure why it is entered twice – you get three attempts at each lift