Individual Event 2
225/125 lb Bench Press Test (2 min cap)
You have one attempt to establish a single set of max repetitions at 225/125 lbs on the bench press. The athlete must lift the bar from the rack without assistance. No bench press shirts allowed. Wrist straps, gloves and belts will be allowed. The cadence is *-*-1 meaning we will allow a quick decent, slight bounce and quick ascent. The bar must be locked out with arms fully extended at the top. The athlete must pause for a “1” count at the top and wait for the judge to count the rep before descending the bar for the next rep. If the athlete calls for “help” from the judge, the judge will immediately grab the bar thus terminating the athlete’s set.
Individual Event 3
OHS-Carry-Box jump overs-Carry (9 min cap)
Upon completion of the bench press (event 2), male athletes will have 30 sec to change their barbell load to 165 lbs and transition it to the start line for the overhead squats. This will be done by stripping 45# plates and adding 15# plates on each side of the barbell. Females will change their barbells to 110 lbs by stripping the outside 10# plates and adding 2.5# plates. Athletes will perform 7 overhead squats. Athletes must perform all overhead squats in their designated area. This will be behind a marked line. If the athlete walks across the line the repetition will not count and they will have to back up to the designated squat area to continue their reps. This will insure the athletes overhead carry the 165/110 lb barbell the entire 20 meters. The athlete can carry the barbell with any width grip overhead and the barbell must remain above the head without touching the head. If the athlete drops the barbell during the carry, they athlete must return to the spot the barbell was dropped not to the spot the barbell lands to continue the overhead carry. Once the athlete crosses the designated 20 meter mark, they will perform 14 Box jump overs, 30″/24″. These can be performed as directly over or on-and-over the box jumps. Hips do not have to be fully extended at the top. Athletes must leave the ground with two feet and land on either the box (on-and-over) with two feet or the ground (directly over) with two feet. After completing 14 box jump overs, the athlete must overhead carry the loaded barbell back 20 meters. This constitutes one round. Athletes must complete 3 rounds for time with a 9 minute cap. There will be a one second penalty added on for any rep not completed within the 9 minute cap. Each 20 meter overhead carry will count as 1 rep.
Individual Event 4
5 min amrap into the chipper
Handstand push-ups will be Regional standards. Burpees are bar-facing. Must leave off two feet and land on two feet. Athletes will not have to open hips to full extension on burpees.
Individual Event 5
Chipper (14 min cap)
After completing event 4, athletes will rest 1 minute. They will then start the chipper from the beginning (hspu) and work to completion. There is a 14 minute cap. There will be a one second penalty added for any rep not completed within the 14 minute cap.
Individual Event 6
Double unders – Clean and Jerk Ladder
This event will be performed like all other previous Regional and Games ladders. The lowest ranked Team female athletes at the beginning of Sunday will start the ladder. The order will follow ascending rankings with the number 1 ranked Team females going last. Team females will be followed by the lowest ranked Individual female athlete. The order will follow ascending rankings with the number 1 ranked Individual female going last. Then the Team male athletes will go followed by the Individual male athletes. Ordering is the same as females.
At each station, the 20 double-unders must be completed prior to attempting a clean and jerk. All clean and jerks must be completed within 60 seconds. The athlete remains at that station until the call of “rotate,” at which point he or she will move to the next station and begin the double-unders. If the athlete does not successfully clean and jerk all the prescribed repetitions within the 60 seconds, he or she does not advance to the next station.
If the athlete fails a clean and jerk, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, or attempt to get extra double-unders. However, if the athlete is at a station with multiple repetitions prescribed (i.e. 205/135 x 3) and completes at least one clean and jerk, the athlete is not allowed to go the double-unders. This is because one completed clean and jerk carries a greater value than any amount of double unders. Two completed repetitions at the 3 rep clean and jerk station carries a greater value than 1 clean and jerk or any amount of double unders. The extra barbells or double-unders will be used to break ties for athletes who clean and jerk the same weight. The athlete must attempt the clean and jerk (after the 20 double-unders) before going for extra double-unders. The bar must at least pass above the knees to count as an attempt. Each double-under will count as one-hundredth. Tie breaker at the final bar, 325/200, will be max double-unders in the remaining time.
An example of scoring highest score to lowest score:
255 + 1 clean and jerk
255 + .15 (15 doubles)
205 + 2 clean and jerks
205 + 1 clean and jerk
205 + .30 (30 doubles)
15 min EMOM (Every Minute On the Minute) Ladder
5 min 20 DU/3 CJ
5 min 20 DU/2 CJ
5 min 20 DU/1 CJ
Individual Event 7
Shuttle sprint – Lunge
Barbells will start loaded at 135/95 lbs. On 3, 2, 1…GO! Athletes will sprint 5 meters out and 5 meters back (10 meters), then 10 meters out and back (20 meters), then 15 meters out and back (30 meters) and finally 20 meters out and back (40 meters). Athletes must touch a marked line with one hand at each distance including the start line. If the athlete misses any line, the flagger (line judge) will signal to the athlete’s main judge who will stay at the start line during the shuttle sprints. The main judge will tell the athlete to re-run that distance shuttle before they can proceed to the next distance.
Upon completion of the first set of shuttle sprints, athletes will lunge 20 meters in the front rack with 135/95 lbs. Knee must come in full contact with the ground and feet must come together at the top of each lunge with hips fully extended. Athletes will not be allowed to pass through into the next lunge step without stopping. Athletes will also not be allowed to shuffle step (Happy Feet) during the lunge. If Happy Feet occurs, the athlete will have to walk back to the location of the foot fault before proceeding. If an athlete drops the barbell, they must return to the point where the back foot was located before starting to lunge again. The athlete’s main judge will walk with the athlete during the lunge to insure all standards are met. The athlete must pass through the 20 meter mark with both feet to terminate the lunge. Athletes will then repeat the shuttle sprints, lunge and finally another round of shuttle sprints. Athlete’s A$$ will then lock up on them creating many interesting conversations. There is a 5 minute time cap for this event. There will be a 1 second penalty applied for each 20 meter distance of lunging not completed and each increment of shuttles (10, 20, 30, 40). There is therefore 14 total reps for this event.
Team Event 1
225/125 lb Bench Press Test (4 min cap)
Same rules and standards as individuals. The males must start this event followed by females. Each male gets one attempt at establishing a single set of max repetitions on the bench press at 225/125 lbs. Once each male finishes their set, they will transfer the barbell to the start line for event 2 and change their barbell load to 165 lbs. The females will then lift their pre-loaded 125 lb barbell onto the rack and perform their sets for the bench press. Once they finish, they will transfer their barbell to the start line for event 2 and change their barbell load to 110 lbs. The team’s score will be the total of all four athlete’s repetitions.
Team Event 2
Event 2 will begin immediately upon the 4 minute cap of Event 1. In other words, there will be no transition time between events. The two male athletes will perform 20 overhead squats between the two of them. One athlete can perform all 20 reps or they can partition them. If the athletes partition the reps, the athlete must drop the barbell to the ground and the second athlete must get the barbell overhead without help from their teammate. No passing the barbell back and forth. Athletes must perform all overhead squats in their designated area. This will be behind a marked line. If the athlete walks across the line the repetition will not count and they will have to back up to the designated squat area to continue their reps. This will insure the athletes overhead carry the 165/110 lb barbell the entire 20 meters. It is up to the athletes to decide who will carry the barbell but only one athlete is allowed to carry it at a time. No partner carries. The athlete can carry the barbell with any width grip overhead and the barbell must remain above the head without touching the head. If the athlete drops the barbell during the carry, they athlete must return to the spot the barbell was dropped not to the spot the barbell lands to continue the overhead carry. Once the athlete crosses the designated 20 meter mark, they will perform a total of 40 Box jumps 24″/20″. These are performed by jumping onto the box completely with heels completely on the box and hips fully extended. Shoulders must also be over the hips or the rep will not count. Falling back as the athlete stands will be a no rep. Athletes must leave the ground with two feet and land on the box with two feet. After completing 40 box jumps, one athlete must overhead carry the loaded barbell back 20 meters. They will then perform 40 total pull-ups. The athletes will then begin their second round of 20 overhead squats. They must continue through their second round of carries, box jumps and pull-ups. The female athletes begin their 20 overhead squats immediately after the males start their first overhead carry. This event is performed as a chipper where the females cannot move into the next station until the males move out of that station. If the male athletes lap the females, they must also wait until the females move from that station until they proceed. The teams will also be given only one lane in which they can to overhead carry. This means that if the males complete their box jumps and are ready to overhead carry the barbell back to the rig, the females must have already cleared the carry lane or wait for the males to carry back before they can move to the the carry. The females must also complete 2 rounds of this event. There is a 14 minute cap for this event. Each rep not completed will be a one second penalty. Each 20 meter overhead carry will count as 1 rep.
Team Event 3
“Big Storm” (25 min cap)
Kyle hops on Keith’s back. Keith is holding a 95 lb barbell anyway he wants and runs 50 feet out and back (100 feet total). Kyle cannot touch the barbell at anytime and if they fall face first it will be awkward and they will have to return to the spot the fall initiated to continue. When they return from the carry, they perform a total of 100 double-unders. They can partition these reps as needed. Partners switch and Kyle now carries Keith 50 feet out and back (100 feet total). When they return the female athletes repeat this process with a 65 lb barbell. Once the females complete this portion of the event, all four athletes can begin working on the 150 burpees. Burpees are bar-facing. Must leave off two feet and land on two feet. Hips do not have to come to full extension at the top. They then complete 150 toes-to-bar and 150 thrusters. Only one athlete can be working at a time for the burpees, t2b and thrusters. The males then perform the buddy carries and double-unders followed by the females. There is a 25 minute cap for this event. Each 100 foot buddy carry counts as one rep. Each rep not completed is a one second penalty.
Team Event 4
Clean and Jerk Ladder
See Individual Ladder to see the order in which the teams will perform this event. The two female athletes will move into the first station and each perform 3 Clean and Jerks. This is a total of 6 reps. You cannot partition these reps any other way than 3 each. If one female completes 3 reps, on the call of “rotate”, she may proceed to the next bar. If the other female only gets 2 clean and jerks, she scores that total for her team but does not advance to the next bar. Females can partition the order performing the reps anyway they like.
athlete 1 performs 2 clean and jerks
athlete 2 performs all 3 clean and jerks
athlete 1 then performs her last rep within the 60 second time frame
After the first 5 minutes, the repetitions will lower to 2 each in 60 seconds. In the final 5 minutes, the athletes are responsible for performing one clean and jerk within 60 seconds. Same rules apply for the male athletes.
An example of scoring:
Kerry gets 145 x 2 Kerry has scored [(105 x 3) + (115 x 3) + (125 x 3) + (135 x 3) + (145 x 2)] = 1730 lbs
Lindsay gets 170 x 1 Lindsay has scored 3005 lbs
Female team total = 4735 lbs
Male scores will be added to female scores to determine the team’s total load.
Team Event 5
Parallette Handstand Push-ups
All four athletes establish max repetitions in 3 minutes. Athletes must stay in an order they determine. Once an athlete’s feet fall to the floor, their set is terminated and they must return to the end of the line. Each athlete must kick up with arms fully extended and heels on the wall to continue the cycle through the line. These are the Rogue parallettes from the Games. There will be two 45 lb competition plates stacked with an abmat on top of the plates for safety. The handles you hold must remain within the 36″ width area (Regional standards). We will have this marked on gymnastics matting.
Team Event 6
Shuttle Sprint – Lunge Relay (20 min cap)
There will be a one minute transition between the HSPU and Big A$$ relay. Teams can reorganize their order from the hspu to the relay but the relay must be mixed gender (e.g. M/F/M/F or F/M/F/M). The barbell will start unloaded. On 3, 2, 1…Go! The first athlete must load the barbell with the prescribed weight 135/95 lbs without assistance from their teammates. They must then perform the event. Same rules apply as the individual event. They must tag the next teammate who will then change the weights first without help from their teammates and then perform the event. This continues until all four athletes finish the relay. There is a 20 min time cap for this event. There will be a 1 second penalty applied for each 20 meter distance of lunging not completed and each increment of shuttles (10, 20, 30, 40). There is therefore 56 total reps for this event.
BIG NEWS FROM INDIANAPOLIS!
Why would we do such a thing you ask? We want to make sure the Great Lakes Invitational continues to be a fun, safe, and highly competitive event for years to come. With that goal in mind, we knew we needed more space. This year, Saturday and Sunday events will be held in a 16,000 square foot building that answers many questions for athletes and spectators alike.
DAY OF EVENT
- We will start promptly at 8 pm EST Friday. 7:30 am Saturday and Sunday in the Dupont Pavilion at the Indiana State Fairgrounds.
- Athletes need to check-in Friday, Jan 11th between the hours of 12-7 pm. Teams can check in Friday and we will have LATE Team registration Saturday from 6-7 am.
- The first installment of WODs will be released December 26th. All WODs with the exception of Friday night and the individual and team final will be released prior to the event. Please bring your own jump rope with you to the event!
- Be ready to perform WODs in all weather elements…
Friday night will be absolutely out of control inside the walls of Indy North! With over 100 individual athletes, coaches, judges and volunteers inside, this place will be packed to the ceiling. Purely for safety reasons, this event will be closed to spectators and athletes competing on a team.
- Saturday and Sunday will be held in the Dupont Pavilion at the Indiana State Fairgrounds located at 1202 East 38th Street, Indianapolis, IN 46205
LODGING & LOCATION
- Cambria Suites offering a discounted rate for those attending the Great Lakes Invitational and is within walking distance of Hamilton Town Center. Be sure to mention “Crossfit Indy North – Great Lakes Invitational” to get the $89 discounted rate. Cambria Suites is located near Hamilton Town Center in Noblesville. Hamilton Town Center is an extraordinary open-air streetscape environment, that has a diverse mix of retail, restaurants, and entertainment venues and has something for everyone. Bring the whole family!
- Visit http://visitindy.com/ for information about other area hotels, restaurants, and entertainment options.
- We would also like to thank the awesome sponsors on board for GLI 3.0. Progenex, Bee Primal (Bee Free) and Ruth’s Chris Steakhouse. Look for their signage and setups throughout the weekend!