2016-YVR-S1 Playoffs

Date/time

Sun Oct 2 8:00am - 4:00pm

Thank you for all your support!

Congratulations to our Division Champions

Div 1 - BROverdrive Babes

Div 2 - Barbells and Booze

Div 3 - The Rooster Ducks Team B


COMPETITIONS

Best Team Uniform

  • Prize: Vital meals
  • How: We'll choose

Best Team Shot in front of backdrop

  • Prize: Biosteel
  • How: AT ATHLETE CHECKIN HAVE DANIKA take a picture of your team in front of the CAL back drop and we'll post it to Instagram. The picture with most likes by the end of the 2nd qualifier will win.

Random spectator prizes

  • Prize: KT tape and Compex vouchers
  • How: take a picture with your friends in front of the CAL back drop and post it to Instagram with @CANAFFLEAGUE #CALSQUAD and @KTTAPECANADA, if we like it we'll hit you with a roll of KT tape & a voucher for compex!

Events

Qualifier 1: The Relay

Workout

2 Males & 2 Females on each team will complete:

AMRAP in 14 minutes:

Round 1: 10 reps

  • Kettlebell Swing
  • Burpee OVER the Plates - Always 10 reps
  • Thrusters
  • Pullups

Round 2: 15 reps

Round 3: 20 reps

...etc

After every round completed (end of pullups) an athlete will take a 45lb plate and add it to the burpee over plate pile.


Flow

  • only 2 athletes may be on 'the floor' at a time
  • the rest of the athletes must remain behind the starting line
  • Athletes may tag in and out at any time but only 1 athlete may be working at a time

Scoring

Score: Total rounds (plates) plus reps completed


Standards

Kettlebell swings:

  • DI: 24 / 16kg American Swings
  • DII: 24 / 16kg American Swings
  • DIII: 24 / 16kg Russian Swings (eye level)

Burpee Over the Plate:

  • DI: Men must clear the stack (no contact & feet go over the plates) women may touch their feet on top (no extension required - like a box jump over). Stack starts at 2 plates.

  • DII: Men follow div 1 womens standards (box jump over), women may get over the stack any way as long as the full body passes over top (no straddle - but may 'step' up and over). Stack starts at 1 plates.

  • DIII: Men & Women follow DII womens standards (hands may contact top, no straddling over). Stack starts at ground.

note: if at any time the stack tips or falls over it must be restacked before the team can continue (and it's a no-rep)

Thrusters

  • Standard barbell thrusters
  • DI: 115 / 80
  • DII: 95 / 65
  • DIII: 75 / 55

Pullups

  • DI: Rx for both
  • DII: Nude band option for women
  • DIII: Nude / Blue band optional for Men / Women

Qualifier 2: Row Row Row Your Snatch

Workout

2 teams of 1M + 1F will complete:

Team A

  • Each athlete will get 3x 45s attempts alternating between Max Snatch & Max Distance Row with the Male athlete lifting first, rowing second

Then Team B

  • Each athlete will get 3x 45s attempts alternating between Max Snatch & Max Distance row with the female athlete lifting first, rowing second

Flow

Teams can take as much time as needed to warmup prior in the designated area, and all teams will have 10 minutes 'on the floor' before each event (to pre-load bar and/or warmup)

TEAM A:

0:00 to 0:45

  • Male 1 goes for max Snatch
  • Female 1 rows for max distance

0:45 to 1:30

  • Male 1 continues rowing for total (combined) distance
  • Female 1 goes for max Snatch

Alternate for 3 rounds each until 4:30 - 5:15 transition to...

TEAM B:

5:15 to 6:00

  • Male 2 rows for max distance
  • Female 2 goes for max Snatch

6:00 to 6:45

  • Male 2 goes for max Snatch
  • Female 2 continues rowing for total (combined) distance

Alternating for 3 total rounds until 9:45 on the clock.


Notes:

  • Each pair will share 1 rower and have a male and female bar (+ weights) setup on either side
  • The 2 teammates not working may help with bar loading / unloading or rower adjustments
  • Athletes may make as many attempts as they like in the 45s window
  • If an athlete goes over 45s to lift, the rower MUST stop at :45 and may not begin their lifting until the other athlete is sitting on the rower
  • the lift will still count (if it leaves the floor before :45 is up)

Scoring

  • Score: Combined total of heaviest Snatches made in each round (3 lifts each) + total meters rowed combined
  • Team A & Team B will be ranked individually against all other teams
  • The combined ranking of both teams A&B will be the overall score (ie Team A finishes 3rd and Team B 11th = 14 points)

Standards

  • DI: Full (Squat) Snatch for both M & F
  • DII: Any style Snatch for both M & F
  • DIII: Men Snatch, Women any style Ground to Overhead

Semifinals A: The Ladder

Workout

HEAT 1 (1st VS 4th) 0:00 - 6:00
HEAT 2 (3rd VS 2nd) 7:00 - 12:00 (after bars are re-set)

2 teams of 2

Teams of 2 Males and 2 Females will complete (6:00 min cap):

  • 1x Clean
  • 1x Hang Squat Clean
  • 1x Shoulder 2 Overhead

Complex Reps: 10 / 8 / 6 / 4 / 2 at...

DI: 135/95 - 155/105 - 185/135 - 205/145 - 225/155

DII: 115/80 - 135/95 - 155/105 - 185/135 - 205/145

DIII: 85/60 - 95/65 - 115/80 - 135/95 - 155/105

The pair may split the reps any way but may not move to the next bar until all reps are completed


Flow

  • 2 teams of 2 of the same sex will share the work any way to get it done
  • One athlete must complete all 3 parts of the complex = 1 rep
  • The athlete may break up the individual reps of the complex but may not switch lifters until all 3 movements are completed (or lose the reps of a partial complex)
  • The team may not move beyond the bar until all the reps have been completed at that bar
  • The team will do 10 reps at the first weight, 8 at the second, and so on...

Scoring

Score: Time of completion of final weight OR time cap (6:00) +1s for every rep not completed


Standards

All divisions follow same movements standards:

  • First Clean begins from the floor and ends on the shoulder, there is no requirement as to type of clean (power/squat/splti)
  • The hang squat clean must begin after reaching extension (either from the floor, or after the first clean) and MUST pass through the squat
  • Shoulder to overhead may be completed any way, including via a hang squat clean thruster (combine last 2 movements)

Changeover

The first heat on the ladder (1st vs 4th) will have a 7 minute transition while the second heat does event A. The second heat (2nd VS 3rd) will get a 1 minute transition and all 4 teams will begin event B together.

During this transition teams may sub in/out 1x Male and 1x Female athlete if they choose.

note: the disadvantage of less rest for 2/3 is null because it is head to head scores only


Semifinals B: Balls & Climbs

Workout (~13:00 - 18:00)

One Team of 2M & 2F:

For Time (5:00 cap):

  • 3x Rope Climbs
  • 20x Wallballs (2 people 'synchro')
  • 2x Rope Climbs
  • 40x Wallballs (2 people 'synchro')
  • 1x Rope Climb
  • 60x Wallballs (2 people 'synchro')

Flow

  • The work may be shared in any way
  • the whole team must 'tag' eachother before transitioning between movements
  • Any 1 athlete will perform rope climbs
  • Wallballs must be done in pairs of 2 in 'synchrized' sets
  • If athlete A does 12 and drops ball, and athlete B does 10, that set will count for 10 reps / total

Scoring

  • Score: Total time or cap + 1s for every rep remaining

Standards

  • DI: Rx Rope Climbs to 15', wallballs 20/14 @ 10'
  • DII: Rx Rope Climbs to 15', wallballs 20/14 @ 10/9'
  • DIII: Rx Rope Climbs to 10', wallballs 20/14 @ 9'

All athletes doing rope climbs must show control until their feet are back on the ground


Changeover (1:00 Minute)

There will be a 1 minute transition During this transition teams may sub in/out 1x Male and 1x Female athlete if they choose.


Semifinals C: Hustle

Workout

2 teams of 2

3 minutes max reps:

  • 30' Shuttle Sprints (x2)

Flow

  • Teams may be any mix of M & F
  • Teams of 2 will alternate shuttle runs
  • the second team may not go until both athletes from the other team have returned
  • Teams do not have to stick together ie: Athlete A&B run, then athletes A&C do the next run

Scoring

  • Score: Total feet run (10' increments)

Standards

  • both athletes hands must touch the floor beyond the line, and must tag the other team behind the start line
  • the teams of 2 do not have to remain the same as long as 2 athletes complete the run it will count

Notes

  • The team that wins 2/3 events will go on
  • If one team wins A&B then C will not happen

Finals A: Double Deads

Workout (0:00 - 4:00)

4 Athletes (2M + 2F)

The team will have 1x Ladies & 1x Mens bar + weights:

4 minutes to find:

  • 2 reps of Max Deadlift

Flow

  • All 4 athletes will have 4 minutes to pull the heaviest weight they can, twice
  • Athletes may choose to do a 2RM or rest between single rep efforts
  • The 2 heaviest lifts completed by each athlete will be totaled
  • Failure to make a second lift in the time will default to their second lift being 50lbs less than their first (go big!)

Scoring

Score: Combined total of each athletes 2 heaviest lifts


Standards

  • Deadlift must begin at the floor and end in the locked out position
  • 2 reps may be touch and go or 2 seperate singles as long a the bar touches the floor between lifts

Changeover (4:00 - 5:00)

There will be a 1 minute transition to the next event. At this point the team may switch out ONE male and ONE female athlete if they choose.


Finals B: The Rings

Workout (5:00 - 11:00)

4 Athletes (2M + 2F):

The M & F will work in seperate teams until the final reps:

Work may be split any way (between the same sex pair)

  • 25x Double Dumbbell Burpee To Overhead
  • 30' Front Rack Walking Lunge
  • 25x Toe to Bar
  • 30' Front Racking Walking Lunge

Max Reps in the remaining time:

DI: Ring Muscle Ups
DII: Ring Muscle Ups (3 points) / Ring Pullups (1 point)
DIII: Ring Muscle Ups (2 points) / Ring Pullups (1 point)


Flow

  • The team will work in 2 pairs to complete the work prior to the AMRAP
  • Work may be split up in any way
  • The AMRAP reps may not begin until both pairs have completed the prior work

Scoring

  • Score: Total time or cap + 1s for every rep remaining

Standards

Division I:

  • 2x 40 / 30 lb dumbbells
  • 135 / 95 lb Walking Lunges
  • Rx Toe to bar
  • Rx Ring Muscle Ups

Division II:

  • 2x 30 / 20 lb dumbbells
  • 115 / 80 lb walking lunges
  • M: Rx TTB F: Knee to Arm
  • Rx Muscle Ups (3 reps per) OR Chin to ring Pullups (1 rep per)

Division III:

  • 2x 20 / 15 lb dumbbells
  • 95 / 65 lb Walking Lunges
  • Knee To Arm
  • Rx Muscle Ups (2 reps per*) OR Chin to ring Pullups (1 rep per)

*Muscle ups are only worth 2 reps in DIII because if you're in DIII you probably shouldn't be able to do muscle ups


Changeover (11:00 - 13:00)

There will be a 1-2 minute transition to the next event. At this point the team may switch out ONE Male and ONE Female athlete if they choose.

Extra minute to move weight / equipment, may be adjusted if needed


Finals C: Haul It

Workout (13:00 - 16:00)

2 teams of 2

3 minutes max:

  • Weight moved via sleds (total lb)
  • Burpees (5lb / rep)

Flow

  • Each team will have 1 sled
  • 1 athlete may be completing burpees, each burpee = 5lbs added total
  • The team must move as much weight as possible from one side to the other
  • Any number of athletes may work on sled as long as weights are moved via sled (not carried or touching floor)

Scoring

  • Score: Total pounds (moved + burpees)

Standards

  • All 4 athletes may work at once, but only 1 can be completing burpees
  • Sleds must be pulled via straps, a second athlete may help by pushing / stablizing stack as long as weights reamin on the sled
  • If any weights fall off the sled they must be removed (can be carried back to start) before the sled can continue to move forward, or they can be restacked

Notes

  • The team that wins 2/3 events will go on
  • If one team wins A&B then C will not happen