USA Functional Fitness 2019 National Championships

Heat Schedule Day 2 

Test 5: Mixed Modal

Test 6: Power

When

June 15th and 16th, 2019

Where

CrossFit Krypton, 105 Bruton Ct, Chesapeake, VA 23322

Tentative Schedule

Friday June 14th, 2019

3:30pm Mandatory USADA Anti-doping Education Session*

4:15pm Mandatory Athlete Briefing for Day 1 Events

5:30pm Mandatory USADA Anti-doping Education Session*

*Athletes have their choice of which Anti-doping Education Session to attend. One session will be a general information session recommended for athletes who have never had any formal education on anti-doping rules and policies. The other session will be a more advanced session and dive in depth with current topics and specific situations that come up in anti-doping.

Saturday, June 15th 2019

8am Test 1 Start

11am to 1pm Kids Event

1pm Test 2 Start

2:45pm Test 3 Start

5pm Day 2 Athlete Briefing

Sunday, June 16th 2019

8am Test 4 Start

10:40 to 12pm Kids Event

12pm Test 5 Start

2:25pm Test 6 Start

3:45pm Awards

4pm National Team Meeting for Athletes Qualifying to Worlds

2019 Nationals Tests

Test 1 Aerobic Capacity

Test 1

For Time:

1000 meter Ski

2000 meter Row

4000 meter Bike Erg

(20 minute cap Men/22 minute cap Women)

If you do not finish in the timecap you will be given a 1 second penalty for every meter not completed.

Test 1 Flow, Movement Standards, and Special Regulations

On the start signal athletes will approach their ski erg and ski 1000 meters. Upon the completion of 1000 meters, the athletes’ will move to the rower and complete 2000 meters. After completing 2000 meters on the rower, the athlete will move to the bike erg and complete 4000 meters on the bike. Time will stop after athlete dismounts the bike and crosses the finish line.

Test 1 Movement Standards

For complete movement standards please see the entries titled “Rowing,” “Ski Erg,” and “Bicycling” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/ which requires the athlete to run, row, ski, or bike the specified distance without assistance of others or other equipment and without interfering with others.

Test 1 Special Regulations

• Athletes may not leave the piece of equipment until the requisite meter count has been reached. This means you must stay seated on the rower, and bike and remain standing on the skierg platform until the required number of meters has been reached.

Test 2 Strength

Test 2

In 8 minutes find your 3 rep max snatch

*Reps must be completed within :40 seconds. Please see special Regulations and Flow For Clarifications

Score is the weight of your heaviest completed set.

Test 2 Flow, Movement Standards, and Special Regulations

On the start signal, the athlete may begin loading the bar for their first attempt. Athletes may make as many attempts at finding a 3 rep max snatch as they wish in the 8 minutes. Clips must be on the bar before and any unused plates must be off the platform before beginning any attempt. Athletes will confirm with their technical officials the weight they have on the bar when the attempt is made. The athlete will perform 3 Snatches of any style. These do NOT have to be touch and go reps but the athlete must complete all repetitions within a :40 second window. The :40 second window will begin as soon as the athletes’ bar leaves the ground for the first repetition. Athlete’s must successfully complete all three repetitions before the expiration of the 8 minute time cap for the load to count.

Test 2 Movement Standards

For complete movement standards please see “Snatch: under the Ground-to-Overhead category in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards//. For convenience the following abbreviated standards are outlined below:

For the Snatch the athlete bring the barbell from the floor in one smooth motion to catch the barbell overhead with elbows fully extended.

Test 2 Special Regulations

• The repetitions do NOT have to be touch and go.
• The barbell will start empty.
• A power snatch, squat snatch, or split snatch variation is allowed.
• Hang Snatch variations are not allowed.
• Bars must be dropped in front of your after completed repetitions. A bar dropped behind the back will be considered a no rep.
• All 3 repetitions must be completed within a :40 window for the set to count. The :40 clock will start when the athlete lifts the bar off the floor for the first repetition.
• The three repetitions do not have to be made consecutively but they must be completed within :40. If you miss your second or third rep, you can repeat the rep and attempt to finish out your set of 3, but 3 successful lifts must be completed in the :40 second window.

Test 3 Bodyweight Endurance

Test 3

Test 3 Flow

On the Start signal athletes will perform a shuttle sprint of 4 lengths of 30 feet. Once completed, athletes will move to the rig and complete 25 Chest to Bar Pullups. After the 25th rep, athletes’ will perform another set of shuttle runs identical to the first set, then proceed to the wall for 25 deficit handstand pushups. They will then perform another shuttle run before returning to the rig for 25 toes to bar. After the 25th toes to bar, the athletes will begin another shuttle run, which is the start of their second round of the test. They will proceed to complete one more round of the entire test in the same manner as the first round. After the last rep of the second round of toes to bar the athlete will cross the finish line to stop the time.

Test 3 Movement Standards:

For complete movement standards please see the entries for “Chest to Bar Pull-up” Handstand Pushup” and “Toes to Bar” and in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards//. For convenience the following abbreviated standards are outlined below:

For Chest to Bar Pullups the athletes must start in a vertical hang on the bar. The chest must make contact with the bar at the top of the repetition.

For Toes To Bar

• There must be full extension of the hips at the bottom of the repetition (heels break the vertical plane of the bar);
• Feet touch the bar simultaneously within the width of the hands at the top of each repetition

For the Deficit Handstand Push-Up, the athlete must start in Full Extension and linear alignment of the elbows, shoulders, hips, knees and ankles and show this extension and alignment at the top of each repetition, with feet no wider than the designated perimeter. The head must make contact with the designated horizontal surface below the athlete at the bottom of the repetition.

Test 3 Special Regulations

• One foot must cross the line at each end point of the shuttle sprint.

Test 4 Bodyweight Skill

Test 4

10 minute time cap

Test 4 Flow

On the start signal the athlete will mount the rings and begin their 10 strict ring Muscle Ups. Athletes can break the repetitions how they wish, but every time they come off the rings they must perform a 50 foot handstand walk, which will be completed in 25 foot unbroken increments. After completing 10 strict muscle ups, athletes will then move on to completing 20 kipping muscle ups. The same rule will apply; whenever the athlete gets off the rings they must perform a 50 foot handstand walk. After the 20th muscle up, the athlete will cross the finish line to stop the time.

A one second penalty will be added to the athletes score for every muscle up not completed in the time cap.

Test 4 Movement Standards

For complete movement standards please see the entries for the “Strict Ring Muscle-up” and “Ring Muscle-Up” and “Handstand Walk” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For convenience the following abbreviated standards are outlined below:

Test 4 Special Regulations

• The Handstand Walk is a penalty movement incurred for breaking the muscle up repetitions. It does not count toward the total repetition count.
• Handstand Walks must be performed in 25 foot increments.
• Athletes may go directly from the 10th strict Muscle up directly into the 1st kipping muscle up.

Test 5 Mixed Modal

12 min AMRAP:

Test 5 Flow

At start signal the athlete will perform 60 Double Unders with a weighted rope. After the 90th repetition, the athlete will move to their deadlift bar and perform 30 deadlifts. They will then progress to the rope for 3 rope climbs followed by a walking lunge of 60 feet with one KB/DB in the front rack and one KB/DB locked out overhead. After completion of the lunge, the athlete will start over at the double unders and continue the pattern listed above until 12 minutes has expired.

Test 5 Movement Standards

For complete movement standards please see the entries for “Double Unders” “Deadlift (Conventional)” “Rope Climb” and “Lunge” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Double Under, the rope must pass under the athletes’ feet twice for every one jump.

For the conventional Deadlift, at the top of the repetition, the lower body achieves full extension with the hips open, the knees locked out and shoulders behind the vertical plane of the barbell.  Athletes may not bounce the weight to gain momentum when completing tandem lifts. Standards that must be met include Full extension of the lower body at the top of the repetition; Bar touches the floor between reps; Hands and arms are outside of the knees; Shoulders are behind the vertical plane of the barbell at the top of the repetition.

For the Rope climb, the athlete must touch the elevated target at the top of the rope with only one hand, and the athlete’s hands remain on the rope at least until athlete reaches a designated descent mark on the rope.

For the Lunge, the back knee must touch the floor while the dumbbells are in the proper position. The body passes through full extension at the top of the rep. Both feet must start completely behind the start line and finish over the finish line for the rep to count.

Test 5 Special Regulations

• The rope must spin forward on double unders.
• Jump ropes will be provided. Athletes will be using the RxSmartgear Zeus Rope.
• The athlete must hold one DB/KB in the front rack position and one DB/KB locked out overhead for the lunge.

Test 6 Power

Test 6

For time:

5 Clean & Jerks (225/155)

20 Burpee Box Jump Overs (24/20)

5 Clean & Jerks (225/155)

3 Minute Time Cap

Test 6 Flow

The athlete will begin behind the starting line. On the start signal the athlete will approach the barbell and perform 5 clean and jerks. The athlete will then approach their box and perform 20 burpee box jump overs before returning to their barbell for 5 more clean and jerks. The athlete will run across the finish line after their final repetition to stop the time.

Test 6 Movement Standards

For complete movement standards please see the entries for “Lateral Onto/Over-Object Burpee” and “Ground to Shoulder”  and “Shoulder to Overhead” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Lateral Burpee the athletes’ chest must make contact with the ground at the bottom of the repetition, and the athlete must jump with two feet onto the box. The athletes’ hips do not need to open on top of the box. The athlete must finish the repetition on the opposite side of the box from where they started.

For the Clean and Jerk, any variation of clean is acceptable as is any variation of shoulder to overhead movement. The barbell must start on the floor, pause through a front rack position on the shoulders, and end up locked out overhead with shoulders, hips, elbows, and knees at full extension and feet in alignment with each other.

Test 6 Special Regulations

• The athlete may descend the box one foot at a time if desired.
• Hang clean variations are not acceptable.
• Athletes need not pause and show full extension after their clean and before their shoulder to overhead. However, athletes must show full extension after their shoulder to overhead for the repetition to count.
• Any variation of clean, i.e. power, squat, split, (except hang variations) and any variation of shoulder to overhead (i.e. strict press, push press, push jerk, split jerk) is acceptable.

Qualification To Nationals

Open Division

In 2019, there will be four methods of qualifying to attend the National Championship in the Open Division.

1) Automatic Invitation due to being a member of the 2018 National Team that competed at the iF3 World Championships in London.

2) Qualification through a top placement at Battleground SoCal on April 27th, 2019

3) Qualification through the USAFF Online Qualifier April 24th to May 6th.

4) Injury/Illness Appeal (Please contact USAFF directly for requirements to submit an injury or illness appeal

Masters’ Division

In 2019, there will be a Masters 40-44 and 45-49 age group competition at Nationals. Masters in these age groups can qualify to Nationals through the USAFF Online Qualifier.

Divisions

Individual Male and Individual Female (18-39)

Masters 40-44 and 45-49

Note: Masters age categories 30-34, 35-39, 50-54, 55-59, and 60+ please refer to this page for how to qualify to iF3 Master’s Worlds. These age groups will not appear in their own division at Nationals in 2019.

Format

INDIVIDUAL MEDLEY 

Awards

First place finisher in each division will become the 2019 USA Functional Fitness National Champion

Top Finishers in the Individual Male and Individual Female division will earn a spot on the USAFF National Team and an opportunity to represent the USA at the 2019 International Functional Fitness Federation World Championships in Malmo, Sweden on August 30-September 1.

The top 3 men and women in the Masters 40-44 and Masters 45-49 will earn the opportunity to represent the USA at iF3 Master’s Worlds in Australia in October.