Syndicate Triple Crown
Event Information
The Syndicate Triple Crown has gone virtual! This online event will be an individual competition for the fitness community. Test your fitness with 3 online workouts (5 scored events) and see where you stack up on the leaderboard. The workouts will be a well-rounded You have the ability to complete the workouts at your own convenience. There will be an Rx and Scaled division to accommodate all fitness levels.
Divisions
Male Rx / Male Scaled / Female Rx / Female Scaled
Registration Fee
The registration fee is $25 and will include a tank top.
There are no refunds. Substitutions only.
Important Dates
Friday, 8/28 at 8PM EST - Registration Ends & T-Shirt Deadline
Monday, 8/31 at 8PM EST - Scores Due
Scoring Submission Options
Option 1: Judge Verification
A judge will watch the athlete through the entire workout and assure that they meet the standards. The judge can be a CrossFit L-1 Trainer, affiliate owner, or anyone who has passed the Online Judges Course. By validating the score, the judge gives the score the stamp of approval.
Option 2: Video Submission
Film the workout. This method should be used if Option 1 if a judge is not available. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Download the WODProof mobile application to record your workouts: https://wodproofapp.com/
Questions or Concerns
For questions or concerns, please email wilson@the12labours.com
THE WORKOUTS
Workout 1 - “Heavy Impact”
Score A: 0:00-5:00
Find 1RM Snatch
Score B: 5:00-10:00
Find 1 RM Clean and Jerk
***Scores are due by Monday, August 31st at 12PM EST***
Workout Flow
At the call of 3,2,1...GO, the athlete will have 5 minutes to establish his or her heaviest successful 1 rep snatch. Only the athlete may load or unload the bar through the duration of the workout. The athlete may execute as many snatch reps as they would like during the first 5 minutes of the workout, and only the heaviest successful snatch attempt during the first 5 minutes will be scored. An attempt is considered successful upon meeting the prerequisite movement standards as outlined below.
At the 5 minute mark on the clock, the athlete will then have another 5 minutes to establish his or her heaviest successful 1 rep clean and jerk. For the clean and jerk portion of the workout, the barbell does not have to be unloaded prior to the first clean and jerk attempt. Only the athlete may load or unload the bar through the duration of the workout. The athlete may execute as many clean and jerk reps as he or she would like from minute 5 to minute 10, and only the heaviest successful clean and jerk attempt during this time period will be scored. An attempt is considered successful upon meeting the prerequisite movement standards as outlined below.
Movement Standards
Snatch
The bar begins on the ground and must be lifted overhead in one motion. The barbell must come to full lock out overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. A power snatch or squat snatch are both permitted.
Clean and Jerk
The clean and jerk is a ground-to-overhead anyway. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
Workout 2 - “Jump Around”
For time:
40-30-20-10
SA DB Hang Clean and Jerk (50/35) (35/20)
20-15-10-5
Box Jump Overs (24/20)
***Scores are due by Monday, August 31st at 12PM EST***
Workout Flow
At the call of 3,2,1...GO the athlete will proceed to his or her dumbbell and perform 40 single arm dumbbell hang hang clean and jerk reps. Upon completing the 40 reps, the athlete will place the dumbbell on the ground and proceed to perform 20 box jump overs. Once the 20 box jump overs have been completed, the athlete will then return to his or her dumbbell and perform 30 single arm dumbbell hang clean and jerks reps, followed by 15 box jump overs. This couplet will continue with 20 single arm dumbbell hang clean and jerks to overhead reps and 10 box jump overs, followed by 10 single arm dumbbell hang clean and jerks to overhead and 5 box jump overs. The athlete can choose to alternate arms whenever. The workout is completed and the time is stopped once both of the athletes feet have touched the ground on the final box jump over. This workout is for time and there is no time cap. There is no tie breaker for this workout. For movement standards and expectations, please see below.
Movement Standards
SA DB Hang Clean and Jerk
After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk, and split jerk are all permitted. The non-working hand may not come in contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips, knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. Each round, athletes can perform the repetitions of the movement on any side. There is no minimum work requirement per arm.
Rx Division
Men: 50 lbs Dumbbell
Women: 35 lbs Dumbbell
Scaled Division
Men: 35 lbs Dumbbell
Women: 20 lbs Dumbbell
Box Jump Overs/Box Step Overs
A two-foot takeoff is always required, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
For the scaled division, the athlete may step up or jump on top of the box and then jump or step down on the other side.
Rx Division
Men: 24 inch box
Women: 20 inch box
Scaled Division
Men: 24 inch box
Women: 20 inch box
Workout 3 - “Regatta Remix”
Score A: 0:00-4:00
Max Row Cals
Score B: 5:00-15:00
for total reps
21 Wall Balls (20/14) (14/10)
15 Toes to Bar (Hanging Knee Raises)
9 Burpees over Rower
***Scores are due by Monday, August 31st at 12PM EST***
Workout Flow
At the call of 3,2,1...GO the athlete will accumulate as many calories on the rower during the first 4 minutes of this workout. The athlete may begin seated on the rower prior to the start of the workout clock. Only calories accumulated during the 4 minute period will be counted towards the score, and any additional calories earned past the 4 minute mark will not count. At the 4 minute mark, the athlete will then have a required 1 minute rest period before moving on to the second part of this workout. Once the clock reaches the 5 minute mark, the athlete will then have the next 10 minutes to complete as many rounds and reps of the following triplet: 21 wall balls, 15 toes to bar or hanging knee raises, and 9 burpees over the rower. In this triplet, all repetitions of one movement must be completed prior to moving onto the next series of movements. Only repetitions accumulated during the 5 minute mark to the 15 minute mark will be scored. This workout will have 2 scores. The first score will be the total number of calories accumulated during Part A of the workout, and the second score will be the total number of successful rounds and reps completed during part B of the workout. This workout is for calories, rounds and reps. There is no tiebreaker for this workout. For a complete list of movement standards and expectations for this workout, please see below.
Movement Standards
Rower
The monitor on the rower must be set to zero at the beginning of the row. The athlete or judge may reset the monitor. The athlete must be seated until the 4 minute mark is complete. The athlete must use a Concept2 rower for this workout. No other rower will be allowed.
Wall Balls
In the wall ball shot, the medicine ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to a specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target, it is a “no rep”. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
Rx Division
Men: 20 lbs to a 10 foot target
Women: 14 lbs to a 9 foot target
Scaled Division
Men: 14 lbs to a 10 foot target
Women: 10 lbs to a 9 foot target
Toes to Bar (Rx Division)
In the toes to bar, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, split grip, or mixed grip are all permitted. Both feet must come in contact with the bar at the same time, inside the hands. Athletes may wrap tape around the pullup bars OR wear gymnastics grips but they may not use both.
Hanging Knee Raises (Scaled Division)
In the hanging knee raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand, or mixed grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. Athletes may wrap tape around the pull-up bar OR wear gymnastics grips but not both at the same time.
Burpees over Rower
The burpee over the rower starts with the athlete parallel to the back of the rower while touching their chest and thighs to the ground, and finishes with the athlete jumping over the rower. In the bottom position, the athlete’s chest and thighs must touch the ground. A two-foot takeoff is always required. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
For the scaled division, the athlete is permitted to step over the rower after the burpee has been completed.