Fitville 2019: Celebrating Fitness with Athletes Briefing

1. FITVILLE 2019 CELEBRATE FITNESS

2. ATHLETES BRIEFING READ MORE CELEBRATING FITNESS PREP IS OVER

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5. OUR TEAM Great events need great people. These are the volunteers making it all happen.

6. Main Team  CHANTELL DE PALM TAREK NAVA WILLIAM ERASMUS JAVIER ERASMUS Competition Director Promotional End General Administration General Director Like the others, a member of M&L CrossFit, coordinator of the Foodville and Vendorville Tarek is responsible for making this a complete experience for the spectators. Combining a job at IBISA with the organisation of Fitville keeps William busy, but never less motivated. Fitville is his baby! As the owner of Muscles & Lungs CrossFit, Javier puts emphasis on a healthy mind & body when coaching his athletes. A fierce but sweet athlete from M&L Crossfit, who put her management skills to use during the organisation of Fitville 2018.

7. TEAM ADDITIONS 2019 MAKING FITVILLE STRONGER BRIGITTE WERLEMAN EDUARD JOHN MARCHENA JUAN CASTRO FANNY RUIZ PALACIO Head equipment Head Scoring Head Judge Event Coordinator Muscles and Lungs member and Head judge for the last edition of Fitville, Brigitte will be coordinating the competition results out at Fitville 2019. The multi tasking queen. She is involved in the general preparation of the event. Crossfit HQ staff member on the Gymnastics staff seminar team, and renown head judge for several top competitions in Latin America. Juan will be helping out at Fitville. Using his skills in communications, planning and promotion. EJ will be helping Fitville, using his knowledge gained with helping organizing several events

8. The rest of the family A weekend full of fitness because of these people Our volunteers One of the things you hear most about Functional Fitness is how people love the community aspect of the sport. Fitville is examplatory when it comes to this, seeing the amount of volunteers that help out every year. With 80+ volunteers in 2018, we were able to set the bar for future fitness events on the island. It was a beautiful thing to see how the community came together and how fellow athletes helped competitors be the best they could be. Respect  Zero tolerance  Event pillars  Let's grow this event  Team Player 

9. International Athletes Visitors from around the globe 2019 Sweden, Surinam, United States, Colombia, Netherlands. Venezuela, British Virgin Islands, Sint Maarten, Curacao Total 76 International competitors from around the globe.

10. RULES IMPORTANT TO KNOW

11. RULES FITVILLE 2019 • RESPECT • BE ON TIME • NO ICE JUGS/COOLERS IN THE ARENA • NO ATHLETES AREA • ATHLETES ZONE ONLY (BACK DOOR, BACK RESTROOMS AND WARM UP AREA) WRIST BAND NEEDED • PROTESTS (NO VIDEO – NO COACH – NO SPECTATOR – ONE TEAM MEMBER ONLY AND $50 FOR EACH TIME THERE IS A PROTEST) • OPENING CEREMONY FOR ALL CATEGORIES GATHER AT WARMUP AREA 6:30. fitville comp shirts. • Wrist bands on all the time. STAFF

12. LET’S WORK OUT

13. EVENT 1 1 RX CATEGORY INTERMEDIATE-MASTER CATEGORY SCALED CATEGORY AMRAP IN 12:00 AMRAP IN 12:00 AMRAP IN 12:00 35 Double Unders 35 Double Unders 50 Unbroken Single Under 9 Burpee Box Jump Over 30/24’ 9 Burpee Box Jump Over 24/20’ 9 Burpee Box Jump Over 24/20’ 12 Pistol Squat 12 Pistol Squat 12 Goblet Squat 35/20# Score a) Fastest 2 rounds Score a) Fastest 2 rounds Score a) Fastest 2 rounds Score b) Total Reps Score b) Total Reps Score b) Total Reps WOD FLOW At the sound of 3,2,1 GO, Partner “A” will run to his/her rope and start the jump rope exercise. After the completion of the correct reps, he/she will advance towards the box to perform 9 burpee box Jump over. After the competition of the reps prescribed he/she will then continue into the designated spot for the squatting movement and perform the reps prescribed. After completing his/her whole round the athlete will then return to the start line, passing over the box to tap the hand of his/her awaiting partner “B”. Partner “B” will complete the work designated above to complete his/her first round as well. This will mark the first score of the workout (Fastest 1st round performed by both athletes), then this will be repeated for 12 minutes. Total reps completed by both athletes will be the second score of the workout.

14. MOVEMENT STANDARDS DOUBLE UNDERS: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.  SKIPS: This is the standard skip. In the event the 50 reps are not completed in one unbroken set, the athlete will start again at 0.  BURPEE BOX JUMP OVER :The burpee box jump-over starts with the athlete laying next to the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.   *ON THE SCALED CATEGORY THE ATHLETE MAY PERFORM A STEP OVER THE BOX.*  PISTOL SQUAT : The one-legged squat begins with the athlete standing and the HIP FULLY OPEN with the KNEE FULLY LOCKED OUT on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.   *FOR MASTERS/INTERMEDIATE ATHLETES MAY SUPPORT THEIR WEIGHT ON THE NON-WORKING FOOT AS LONG AS THIS IS NOT TOUCHING THE GROUND.  DB GOBLET SQUAT :The DB is held upside down, in both hands, centered on the body. The squat movement starts with your knees and hips fully extended. You must squat bellow parallel. You must return to the start position to finish the rep.

15. EVENT 1.2 EVIL COUSINS [JUST RX] 1.2 ON A RUNNING CLOCK 00:00-09:00 ALTERNATING DT 135/95# 10:00-14:00 SYNC ISABELLE Score a) DT Socre b) Isabelle WOD FLOW At the sound of 3,2,1(For Part 1 of the workout) Both Partners will run to the designated area, where crossing the line, Partner “A” Will Perform 12 Deadlift, 9 Hang Power Clean and 6 Shoulder to overhead. This way completing the first round. He will then return to tap his/her partner for him to start his round. This will be done for 5 rounds (Each Athlete) 10 total rounds. If completed before the 09:00 Minutes on the clock, the time remaining will be resting time. If the reps were not fully completed at the 09:00 mark, the missing repetitions will be added as a negative to their score. At the Mark of 10:00, start of Part 2 of this workout. Both partners will advance the bar to the designated area where they will work synchronized to complete 30 Snatches. The time will stop on the start line. If the work can not be completed before the Time Cap, the remaining reps of both parts will be added as a negative to their score.

16. MOVEMENT STANDARDS DEADLIFT: Each repetition of the deadlifts will begin with the athlete picking up the barbell from the floor and finishing with the athlete’s shoulders behind the bar, and their hips and knees fully extended. The athlete may perform multiple touch-and-go repetitions, but may not “bounce” the bar on the ground between repetitions. The athlete must pause at the top of the 12th deadlift to show the completion of that movement prior to moving to the 9 hang power cleans, but the athlete does not need to drop the barbell.  HANG POWER CLEAN: The hang power clean must begin with the barbell at or above knee level on the athlete and must be caught in the front rack on the shoulders. The athlete must return to full extension of the hips and knees with the barbell at the shoulder to complete each hang power clean repetition. If the athlete drops the bar prior to the completion of all 9 hang power cleans, the barbell must first be deadlifted to the hang position with a clear pause prior to performing the hang power clean. Upon completion of the 9th hang power clean the athlete will begin the 6 shoulder to overhead.   SHOULDER TO OVERHEAD: Shoulder to overhead can be any style, with strict press, push press, push jerk, and split jerk all acceptable. Each repetition of the shoulder to overhead is complete when the athlete locks the barbell out overhead and stands tall with hips and knees extended. At no point of the workout can the bar be thrown/dropped from above eye-height level.  SNATCH: For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.   Both athletes must show synchronized full extension before continuing with the rep count. Failing to synchronize at the top overhead position, is a no rep. At no point of the workout the bars can be thrown/dropped from above eye-height level. 

17. EVENT 2 TRAIL RUN 2 3 MILES FOR SCALED  5 MILES FOR INTERMEDIATE/MASTER/RX  WOD FLOW  At the sound of 3,2,1 Both athletes will start To run down the designated trail and length prescribed for their category.  RUNNING STANDARDS The athletes may run at different pace and may be apart from each other at any time of the race. For the last 400 MTS portion of the run, the athletes must be together and in order to have a valid finish, they must cross the finish line TOGETHER. Failing to comply to this rule will fully invalidate their score.  Time cap Rx-Master-Inter: 1 hour and 25 minutes Time cap Scaled: 1 hour and 15 minutes

18. Event Location: Bushiribana Gold Mill Ruins Please bring sunblock, water bottle and/or CamelBak

19. Intermediate/Master/RX 5 Mile Course

20. Scaled 3 Mile Course

21. EVENT 3 SHAKE YOUR SAND 3 AMRAP FOR 01:00 PARTNER A>MAX REPS SANDBAG TOSS 00:20 TRANSITION AMRAP FOR 01:00 PARTNER B>MAX REPS SANDBAG TOSS WOD FLOW At the sound of 3,2,1 Partner “A” Will sprint towards the designated spot of work where he will have 01:00 minute to perform as many repetitions of SandBag Toss Over the Shoulder. When hearing the sound that signals the end of his working time, Partner “A” will have 00:20 seconds to go back to the start line so that Partner “B” can start with his minute of work. The score of this workout is the number of reps performed by both athletes. MOVEMENT STANDARDS SANDBAG TOSS: The sandbag clean starts on the ground. The sandbag must be lifted to the shoulder, and tossed over and behind the shoulder, while demonstrating full hip extension for the toss. Tossing the sandbag to a side, crouching, or failing to throw it in one motion will result in a no rep.

22. Event Location: Renaissance Marketplace Green boxes are parking lots Red box is workout area Fitville Promotion: Receive 20% discount at One Happy Bowl by showing your wristband!

23. EVENT 4.A DRAGE RACE 4.A AMRAP IN 04:00 OF THE FOLLOWING COMPLEX ADDING 1 REP FOR EACH MOVEMENT, EVERY SET RXSCALED Chest to Bar Pull Up + Toe to Bar + Muscle Up 1 Burpee Pull Up + Hanging Leg Raise Master/Intermediate Pull Up + Toe to Bar + Chest to Bar Pull Up WOD FLOW *THIS EVENT WILL BE PERFORMED BY JUST ONE ATHLETE OF THE TEAM!!!* At the sound of 3,2,1 Athlete will jump to hang on the bar and perform the unbroken complex of the movements prescribed for his/her category [1+1+1]. After completion of the complex the athlete will have to let go of the bar, and start the second rep of the complex, this time adding one repetition per movement [2+2+2]. This will be repeated for 04:00 minutes. ONLY FULL COMPLEXES WILL ADD TO THE SCORE. Score will be the total volume accumulated by the athlete at the final of the 04:00 window. * IN THE SCALED CATEGORY THE VOLUME WILL BE ADDED JUST TO THE HANGING LEG RAISE MOVEMENT, THE BURPEE PULL UP STAYS THE SAME*

24. MOVEMENT STANDARDS PULL UP: This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the bar.  CHEST TO BAR PULL UP: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone. Athletes may wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the bar.   MUSCLE UP: The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. 

25. BURPEE JUMPING PULL UP: The burpee must be performed perpendicular to and facing the bar. The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the bar. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The jump to the pull up must be performed without resting while in a standing, seated, squatting position.   For the jumping pull-up the bar should be at the athletes arm length while standing in full extension. The rep is credited when the chin breaks the horizontal plane of the bar.   TOE TO BAR: In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.  STRAIGHT LEG RAISE: In the Straight-leg Raise, the athlete must go from a full hang to having the toes come higher than the hip crease when seen from the side. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Both feet must be on top of the hip crease together at some point. The arms can be bent or straight.

26. EVENT 4.B LIFT OFF 4.B FOR MAX WEIGHT IN 04:00 1 Snatch 1 O.H Squat 1 Hang Snatch Score: Heaviest weight lifted. WOD FLOW *THIS EVENT WILL BE PERFORMED BY JUST ONE ATHLETE OF THE TEAM!!!* At the sound of 3,2,1 Athlete will start loading his/her bar to the desired weight and start performing the complex, UNBROKEN. *CLIPS ARE MANDATORY FOR EVERY ATTEMPT At the mark of the 04:00 minutes the athlete will be given an extra minute to clean up the lifting platform to the manner on which it was found by him/herself.

27. MOVEMENT STANDARDS SNATCH: For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.  OVERHEAD SQUAT: For the Overhead Squat, the athlete must start from a full standing, locked out, body position. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.  HANG SNATCH: For the hang snatch, the athlete must bring the bar from the hang position, above the knees, to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A hang muscle snatch, hang power snatch, hang squat snatch or hang split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep. 

28. EVENT 5 BEACH VIBES 5 RX Master/Intermediate Scaled 4 Rounds for Time (T.C. 18:00) 4 Rounds for Time (T.C. 18:00) 4 Rounds for Time (T.C. 18:00) 100 Mts Swim 100 Mts Swim 50 Plate Ground to Overhead 55/35# 20 Partner Medball Throw 20/14# 12 Partner Medball Throw 20/14# 12 Partner Medball Throw 14/10# [4 Mts between] [4 Mts between] [4 Mts between] 5/5 Sand Burpee Over Partner 5/5 Sand Burpee Over Partner 5/5 Sand Burpee Over Partner WOD FLOW At the sound of 3,2,1 the athletes will sprint towards the water and when deep enough start swimming to the buoy and back, followed up by a sprint to the designated spot, where they will perform the repetitions of the medball throw, having completed the reps prescribed, one Partner will lay on the sand while the other performs 5 Burpees over him/her, having completed the reps he/she will lay down so that the other athlete can do his/her burpee reps. This will mark the end of round one. The working round must be performed four times and the time will stop when crossing the starting line. Failing to complete the work prescribed before the time cap, the remaining repetitions will be added as a negative to the team score.

29. MOVEMENT STANDARDS MEDBALL THROW: For the Medball Throw, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to the opposite partner standing, at the designated distance. For the repetition to be completed the opposite partner has to receive the ball behind the designated spot of work. If one partner fails to cover the distance of the throw, or the opposite partner fails to receive the ball, he/she will then have to repeat the throw again. Failing to stay behind the designated lines of work, and/or letting the ball fall while working will result in a no rep.  OVER THE PARTNER BURPEE: The burpee over the partner starts with the athlete laying next to his/her laying (Prone or supine) partner while touching their chest and thighs to the sand, and finishes with the athlete jumping over the laying partner. A two-foot takeoff is always required, the athlete must jump completely over his/her partner. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.   *SCALED DIVISION*  PLATE GROUND TO OVERHEAD: For the Plate Ground to Overhead, the plate must start vertically touching the ground with the edge, while held from the sides. From this position the athlete will bring the plate into an overhead position finishing with the plate being horizontal parallel to the athletes head, at no point may the plate touch the athletes head, finishing the movement in a full lock-out position, elbows, hips, and knees fully extended and in line. 

30. Event Location: Eagle Beach Entrance to get to the Beach is the red arrow (Across from La Quinta Beach Resort) Green box is the Parking lot, right next to Costa Linda Red box is where the workout will take place Remember to bring Sunscreen!

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32. MOVEMENT STANDARDS PARTNER SYNCHRONIZED DEADLIFT: The barbell will be loaded unevenly, with more weight on one side than the other. The deadlift begins with the barbell on the ground and finishes when the athletes stand up the weight to full extension of the knees and hips, with their heads and shoulders behind the bar at the top of the movement. The athletes may choose any grip they like, but their feet must be inside their hands, and they may not cross their arm over their partner’s arm. No sumo stances are permitted. Both lifting partners must on the same side of the bar.  Any repetition that is bounced will not count. Athletes may not drop the bar from above their knees. Dropping bar from above the knees will result in a no rep.  HANDSTAND PUSH UP: For the Handstand Push Up the designated work spot is 36 inches wide and 24 inches deep. Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition. At the bottom, the athlete’s head makes contact with the ground or target. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. Kipping is allowed. Only the heels may touch the wall during the repetition. The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.   DUMBELL SHOULDER TO OVERHEAD: Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. At the top, the arms, hips and knees must be fully locked out with the dumbbells clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbells is locked out overhead. Athletes may not drop the dumbbells from above their knees. 

33. EVENT 7 & 8 7/8 SEMI FINAL AND FINAL SURPRISE SATURDAY

34. RX: 9 Total Events 10 Scoring Opportunities before cuts 12 Total Scoring Opportunities All other Divisons: 8 Total Events 8 Scoring Opportunities before cuts 10 Total Scoring Opportunities

35. THANK YOU