Black Ops 4: A partner competition
Time for your first competition of 2020.
Saturday, February 8th, 2020
Black Ops 3 is a partner competition with multiple divisions. Great for beginners to advanced athletes. The Beginner partner divisions will only do the 2 main WODs and are designed to give people that are new to CrossFit a taste of competition.
3 WODs (2 Main WODs and 1 WOD consisting of 2 mini-WODs*)
* Beginners will only do 2 Main WODs
9 Divisions:
- Rx Partner – MM, MF* and FF – $130
- Intermediate Partner – MM, MF* and FF – $130
- Beginner Partner – MM, MF* and FF $90
* New this year!
No refunds for cancellations.
Register here
0700-0730 Registration for Rx and Intermediate
0730-0745 Welcome
0745-0800 WOD #1 Brief
0800-1030 WOD #1 (Intermediate goes first and Rx goes second)
1030-1045 Break / Beginner Registration
1045-1100 WOD #2 Brief / Beginner WOD #1 Brief
1100-1200 Mini-WOD 2a & 2d* / Beginner WOD #1
1215-1330 Mini-WOD 2b & 2c*
1330-1345 WOD #3 Brief
1345-1700 WOD #3 (In order – Beginner -> Int. -> Rx)
1700-1730 Closing Ceremony
*About 30 minutes or so between mini-WODs for any given pair/team.
WOD #1 – “6 of one 1/2 dozen of the other”
6:00 AMRAP + Cash-out w/ 4:00 cap (Max total time for WOD #1a & 1b is 10:00) – consisting of two separately scored portions
WOD 1a – 6:00 AMRAP in which partners alternate rounds on:
- 6+6 Touch-N-Go G2O Rx – 115/75# Int. – 95/65# Beg. 30/20# Dumbbells
- 12 Syncro bar-facing burpees [Beginners will step over DBs]
WOD 1b – For time: 100 cal (Beg. = 60 Cals) Bike Cash-out. Partners may alternate as desired. (Cap of 4:00)
Score for 1a is Reps and score for 1b is Time.
100 pts possible for each. A total of 200 pts. possible between 1a and 1b.
There is no rest between 1a and 1b.
On the G2O each partner will do 6 reps. Partners decide who goes first. The reps have to be touch’n’go. In other words, you can’t drop or release bar between reps. If you do, there’s a 1 burpee penalty.
If a pair does not complete the prerequisite number of Cals within the 4:00 time cap for the bike, then their score for WOD 1b is 4:00 + 1s per calorie not completed. WOD #1 is treated for scoring purposes as two separate WODs, i.e. 1a (reps) and 1b (time).
WOD #2 Mini-WODs- “Body or Iron”
Mini-WODs are only for Rx and Intermediate. There are four 2:00 mini-WODs. Each partner will perform 2. Partners choose which ones they want to do. Partners can do any combination where all four mini-wods get done once and each partner does two. These will be performed in heats (in the past we did these as floaters, but this way it will be more organized and efficient.) In the mini-WODs there is no accommodation in either number of reps or weight for M or F as all teams will face the same dilemma in deciding which partner does which mini-wod, and as such it will still be fair across teams. This is also applies to MF teams.
Mini-WOD #2a – In 2:00 perform as many rounds & reps as possible of:
- 24 Points worth of Pulling movements (Bar M/Us, C2Bs, Pull-ups)
- 24 Points worth of Squatting movements (Pistols, Air squats)
Value per rep is:
Muscle-ups = 12 pts. / C2Bs = 4 pts. / Pull-ups = 2 pt. / Ring rows = 1 pt. (Arms perpendicular under rings and feet on a box so that body is parallel to the floor in the bottom/hang starting position.)
Pistols = 4 pts / Air Squats = 1 pt
Pistols are alternating. Non-working foot can’t touch ground until you are back in the vertical position with hips and knee of working leg locked out. Non-working foot on pistols must stay forward of working leg throughout movement, but you may hold non-working foot with hand.
Each round’s points have to come from a single chosen movement. If you choose C2B, then all your points for the pulling movement for that round has to come from C2Bs. Or if you choose Pistols, then all your reps for that round have to be Pistols. If you switch in a given round, then you start over at 0 for that movement and round. You can choose a different movement each round. For a partially completed round you will score the points completed.
Mini-WOD #2b – In 2:00 perform as many rounds & reps as possible of:
- 24 Points worth of Pushing movements
- 24 Points worth of Core movements
Value per rep is:
Strict HSPUs = 12 pts / Kipping HSPUs = 6 pts / HR Push-ups = 2 pts
HSPUs standard is hands within 36″ x 24″ box, and going to full lock-out with arms, hips and knees. There’s no line on wall to reach, but we do need to see a visual straight line of the body. And the feet must be touching wall at top position and must be within shoulder width. Arching in the top position is not considered a lock-out.
GHD Sit-ups = 4 pts / Sit-ups = 1 pt
GHD Sit-up is on a Rogue Abrams 2.0. Men will have to touch ground with both hands at bottom and foot pegs at top. Women will have a 6″ soft plyo-box to reach to and will also have to reach foot pegs at top. Sit-up is with legs bent at approximately 90 degree angle. Bottom of sit-up is hands touching ground above the head and upper-body reaching vertical at the top of the sit-up.
Each round’s points have to come from a single chosen movement. If you choose HSPUs, then all your points for the pushing movement for that round has to come from HSPUs. Or if you choose GHD Sit-ups, then all your reps for that round have to be GHD sit-ups. If you switch in a given round, then you start over at 0 for that movement in that round. You can choose a different movement each round. For a partially completed round you will score the points completed.
Score for 2a + 2b is total points between the two.
Mini-WOD #2c – In 2 minutes you will D/L and hold the weight for :30s twice. Your partner can help you change out the weight for the second D/L if you choose to use a different weight for the second lift. Your score is the total combined wt. of the 2 lifts. If you fail to hold weight for :30s, then your score will be reduced by 5lbs. for each second you failed to hold. First D/L can be initiated once 2:00 clock starts. The second D/L can be started at any time prior to 2:00 clock ending, even if there aren’t :30s left on the clock (this will obviously result in a penalty). If you fail to get a second deadlift you will get a 0 for that lift AND your score will still be further reduced by 150 lbs. (:30s x 5lbs). In other words, make sure you get two deadlifts in. No grips/gloves allowed on this mini-wod. Weight belt is allowed. No resting bar on thighs, hips, belt or anything in the top position while holding bar. Doing so the first time will result in having to hold +5 seconds. Doing so a second time will result in +10 second. On a third time, that lift won’t count. You have to hold a position where you could take a step at any point with either leg.
Mini-WOD #2d – 2 minutes to establish Max. Clean. Your partner can help you change weights for multiple attempts. Score is Wt. successfully lifted.
Score for 2c + 2d is the total between the two.
A total of 200 pts possible for all mini-WODs. 50 pts. possible for each of mini-WODs.
WOD #3 – “Hang in there!”
12:00 AMRAP
6:00 Row for Cals
6:00 AMRAP Chipper for reps
1 Partner starts on rower, while other partner starts on chipper. At 6:00 partners will switch.
Chipper is:
- Jump Rope – Singles (Beginner) / D/Us (Intermediate/Rx)
- Russian Kettlebell Swings 35/20# Beginner / 55/35# Intermediate / 70/55# Rx
- OH Plate Lunges 15/10# Beginner / 25/15# Intermediate / 45/35# Rx
- Wall Ball @ 10’/8′ – 14# Beginner / 20# Intermediate / 30# Rx
For this AMRAP chipper you will perform each movement for reps for as long as you can go unbroken. If you break you move onto the next movement. There is no going back to a prior movement. Your score will be the total reps performed by both partners plus calories rowed.
Jump rope rules – You may restart as many times as you want, but can only count your best unbroken set. On either singles or D/Us, the max number of reps is 200. If you get to 200, then you have to proceed to next movement.
Russian Kettlebell swing rules – KB must reach eye level at the top of the swing, i.e. KB has to block your vision as you look straight ahead at the top of the swing. Elbows can be bent during the swing. No gloves can be worn for this WOD. If the KB is dropped, a -10 rep penalty will be given. You must set it down (This is primarily a safety issue).
OH Plate lunge rules – You will have a 25′ lane where you can perform walking lunges back and forth for as long as you can hold the plate OH. Once the plate goes below the top of your head or touches your head, you are done. Each single lunge counts. Full extension at the top, and back knee touching ground at the bottom. If the plate is dropped, a -10 rep penalty will be given. You may drop it flat once weight is below knees (This is primarily a safety issue).
Wall Ball rules – The weight is the same for M or F, but the height is different. 8′ for women and 10′ for men. Once you reach the wall balls, you will do these for the remainder of your 6 minutes. On these you will be squatting to a second wall ball, ie. glutes must make contact with the second ball at the bottom of each squat. You will be allowed to position the second wall ball as desired.
This WOD is a chipper with a twist. You can obviously get more reps/points faster and with less effort with the first few movements. They progressively get harder/slower. It pays to go unbroken as long as possible on each movement in order to rack up more reps/points. It will also be a strategic decision as to which partner starts on the rower versus the chipper. There is a real mental component to this WOD, which will require some fun strategy.
Prizes
Prizes listed below are actual prizes.
Rx (MM, MF & FF)
1st Place – $260 + 2 Gift Bags
2nd Place – $130 + 2 Gift Bags
3rd Place – 2 Gift Bags
Intermediate (MM, MF & FF)
1st Place – $130 + 2 Gift Bags
2nd Place – 2 Gift Bags
3rd Place – 2 Gift Bags
Beginners (MM, MF & FF)
1st Place – 2 x 20 lb KB + 2 Gift Bags
Shirts (Register by 1/17 at 11:59pm to guarantee a shirt.)
BlackOps 4 Mission Accomplished Shirts
The “Mission Accomplished” writing appears when shirt is “wet”.
Volunteers get free shirt, lunch and beverage.
Register here.
FAQs
Are there ID or minimum age requirements to enter the event?
Yes. Must be at least 14 to compete. If you are under 18 make sure that you come with a parent/guardian or have your parent/guardian sign our online waiver. Contact us for online waiver at events@ftxcrossfit.com.
What are my transportation/parking options for getting to and from the event?
We have plenty of free onsite parking. We are located at a major intersection – Gary Ave. and Geneva Rd.
Can people come and watch? Can spectators come for free?
Yes! We encourage friends and family to come and cheer you on. And, yes they can come for free!
What facilities do you have?
We have a 6,250+ sf state-of-the-art training facility with all the amenities. Free parking. A/C and Heat. Clean bathrooms w/ showers. Drinking fountains. Plenty of storage, including lockers (bring your own lock if you want to lock up your belongings.)
How can I contact the organizer with any questions?
Yes, write us at events@ftxcrossfit.com
Do your events run on time?
We strive hard to ensure a well-run event that goes according to our advertised schedule.
What’s the refund policy?
Due to the nature of this type of event, we can’t offer refunds. We allocate funds to things like prizes, staff, equipment and more based upon the number of registered athletes, and allowing refunds would make it impossible to plan, budget and run an event like this.
Is my registration fee or ticket transferrable?
We don’t allow refunds, but if you can’t make it then you can have someone else take your place. Though generally they do have to remain in the same division as you would have been. We’ll try to accommodate requests for changes in division, but can’t guarantee it.
Is it ok if the name on my ticket or registration doesn’t match the person who attends?
Yes, as long as the division remains the same.
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Here are some pictures from our previous events
