CROSSFIT APEX

WINTER COMBINE DETAILS 

For Athletes competing tomorrow

Athletes please check your email. You have just received this information. Attached to your email is a Waiver which must be completed and your Heat Assignments for tomorrow. Also you will find a contact number in case of travel difficulties.

Saturday's Schedule
ON TIME We will run on regular time please try to get there early. Registration is 8-8:20am. Athlete briefing 8:30am. First Heat 9:00am  If you are having traveling difficulties please contact us.

Parking and Entrance

All athletes will now enter the building from the parking lot side. Dis-regard previous email about entering around back. 

Waiver/Heat AssignmentsIf you can please fill out and print this waiver before hand this will help to speed up the process of registering upon your arrival. Please check your Heat assignments as well.

Apex Waiver 

Heat Assignments 

Final Wod Details

Event 3 Description "Ladder"

The final event will be a ladder of:

2 consecutive thrusters

Men-12 bars 135,145,155,165,175,185,195,205,215,225,235,245

Women-12 bars 75,85,95,105,115,125,130,135,140,145,150,155 

*You will have 45 seconds to complete lift then 15 seconds to move to next bar.

Rules:

Bar must be cleaned from the floor. Athlete will stand at full extension demonstrating control of bar before descending into the first thruster.  A squat clean into a thruster will NOT count as the first thruster. The athlete must squat to full depth of hip crease below the knee and then in one continuous motion lock the barbell overhead with legs straight showing control overhead with legs and elbows locked out. A re-dip of the knees (jerk) as the bar moves into the OH position will be considered a "NO REP". In the overhead position, the athletes' feet must be shoulder width or closer. The bar will then be reset to the shoulders for a second thruster. If the bar goes below the shoulders the first rep must be redone.  

If an athlete is unable to complete two consecutive thrusters they may choose the option to lateral jump over their barbell in the event of preventing a tie at a specific weight. The lateral jump will be completed standing sideways to your barbell then jumping two feet together over the bar landing on the other side of the bar (without touching the bar) with two feet together =1 rep. You may jump until the 45 second time clock has expired. There must be an "attempt" on the bar before the lateral jumps can begin. A deadlift to full extension will be considered an attempt. In the event an athlete should make their final barbell of the ladder the athlete may thruster this bar consecutively as many times as possible until the bar falls below their shoulders.  

 (A few notes from Ben Bergeron on a recent CrossFit Competition)

Athletes competing on Saturday - be sure to know the format and standards of all the wods.  They are posted on www.crossfitapex.com and crossfit apex facebook page. This is an important part of competing. You will have the opportunity to ask questions during the athlete briefing at 8:30am.  Always take responsibility and create confidence by knowing everything that you can about your event.  Knowledge is power.  

We will have live scoring updates at the gym so you can follow the leaderboard throughout the day.

Lastly, remember as you travel, mentally prepare, and compete on Saturday to only focus on what you can control.  You will get no benefit from worrying about the other competitors, the judges, the spectators or the scoring.  Instead create a successful mindset by focusing on your mental visualization, nutrition throughout the day, warming up and cool down appropriately, staying present during the competition and having fun.

Goodluck tomorrow and See you in the AM.