Saturday November 5th & Sunday November 6th
9am - 4pm (both days)
$15/day or $20/weekend (kids 10 and under are free)
In 1901, delegates from Eastern Washington and Northern Idaho, banded together seeking to form a new state in the union, one they would call Lincoln. The proposal was unsuccessful, yet surfaced again in the 1920’s, this time to include Western Montana with the hopes the larger area might be more convincing. Likeminded people were hoping their voices would be better represented in their new state. Although the idea did not gain the traction necessary, it has since surfaced multiple times, each with the goal of coming together to better represent the strengths of this geographical area.
There are similarities to this idea in the Fitness community. Many significant competitions are held yearly in the I-5 corridor, but what about the athletes that live and train in the geographical boundaries of the proposed northern state of Lincoln? Our area is home to many incredible athletes and yet there are not many individual competitions that our area hosts where elite, competitive, and RX athletes can come together to compete against and push one another towards betterment.
The Lincoln Fitness competition will have multiple different divisions in 2022:
Elite and Competitive individuals
Competitive and RX same gender teams.
Converging in Spokane, Washington (what was the proposed capitol of Lincoln) at the county fairgrounds on November 5th and 6th, this two day competition will use CrossFit Open/Regional style programming to find the best male and female athletes from the region.
In its 3rd year, The Lincoln will allocate 50% of all registration fees (up to $6,000!) toward the podium cash prizes. It's our belief that those competing in regional events should have an opportunity to win more than a bag of coupons and supplements.
We look forward to an incredible event showcasing the best athletes in the “State of Lincoln”.
9 Bars - Time Cap 12:00
in first 3:00 interval:
x5 squat snatch at each weight - 95/65 :: 115/85 :: 135/95
in second 3:00 interval:
x3 squat snatch at each weight - 165/115 :: 185/125 :: 205/135
in third 3:00 interval
x1 squat snatch at each weight - 225/155 :: 245/165 :: 265/175
*tie break will be noted at the end of each round.
At 3-2-1 go, athletes will step to their first mat to a preloaded bar and begin working on their first lifts at the starting weight. After all 5 lifts have been made, athletes will change to the next predetermined weight on their own bar and begin working on the next 5 lifts. Once all 5 lifts have been made, athletes will once again change their own weight to the final predetermined weight for the first mat and begin their 5 lifts. If an athlete is able to successfully make all 15 lifts at the appropriate weights within the 3:00 minute time frame, they will advance to the next lifting mat and wait to begin lifting for the next interval. After each 3:00 minute interval, there is a mandatory :90 rest. Athletes may not touch the next bar during this rest period. After :90 rest, the next 3:00 interval begins, and athletes will now begin working on 3 reps at the preloaded bar. Once all 3 reps are accomplished, athletes will change their weights to the next predetermined weight for the bar. This pattern continues with one more set of 3 lifts on the second mat, and then 3 single lifts on the final mat. The same work/rest interval will be used between the first and second lifting mats and second and third lifting mats. A tiebreak will be noted if/when athletes successfully finishe all lifts for each of the three lifting mats.
3x3:00 lifting intervals
1:30 rest between intervals
Barbell will begin on the floor and each successive rep must start with the barbell coming off of the floor. Athletes must snatch the weight from the floor to an overhead supported position while passing through a full squat with hip crease below the top of the knee. Athletes must show control at the top of the movement with the barbell fully overhead and knees and hips fully extended before lowering weight for next reps. Touch and Go reps are permitted. If an athlete chooses to drop weight, the barbell must drop in front of the body and the barbell must start fully on the mat for the next successive lift. If at any point during the lift another part of athletes body (ie. knee) touches the mat or athletes’ feel leave the mat, it will be considered a no rep. Athletes are in charge of changing their own weights during the event. Lift must fully be made before the time cap of each interval to count.
Fatigue Management - Time Cap 12:00
50’ HS walk
50’ OH axel bar lunge (110/80)
50’ OH axel bar lunge
50’ HS walk
50’ HS walk
50’ OH axel bar lunge
50’ OH axel bar lunge
50’ HS walk
All athletes will start on the starting mat. At 3-2-1 go, athlete will run down their lane toward the rig, turn around and begin to perform 20 T2B. Once all reps of the T2B are finished, athlete moves to their first mat and kicks up for their HS (elite) or pick up their axel bar for the back rack lunges. After 50’ are completed (two 25’ UB sections), athletes will pick up axel bar for the OH lunge (elite) or move axel bar in OH position for their carry (competitive), again traveling 50’ back toward the rig (two 25’ UB sections). Once they arrive back at the mat, axel bar will be put down and they can begin working on their second set of T2B. Once athlete finishes, they reverse the order of the HS walk/OH lunge (elite) and OH carry/back rack lunge (competitive) working their way the same 50’ (25’/25’) distances. Workout will conclude with athlete finishing final 50’ length and sprinting through the rig.
This event is structured as a “for time” event. Given work will need to be finished, including finishing position through the rig in the 12 minute time cap. Any work not finished within the time cap will be added to your total time with each remaining rep equaling :01.
Athletes can grab the pull up bar with any grip they want. Rep begins with both feet off the ground and traveling behind the vertical plane of the pull up bar. At the top of the movement, both feet must make contact with the bar in-between the hands at the same time.
Rep begins with athletes kicking up into a handstand position with both hands fully behind the starting line. Athletes must walk forward the full 50’ length of the competition floor. The 50’ floor is divided into two 25’ sections. Athletes must walk each 25’ section unbroken. If an athlete comes down from handstand position or hands travel outside of lane at any point before both hands fully cross the 25’ section, the entire section must be done again. Both hands must be gathered fully across halfway or finish line for rep to count.
OH and back rack lunge
Lunge must begin with both feet fully behind the starting line and with athlete moving axel bar into appropriate position. For the OH lunge, the axel bar must be fully overhead and cannot come into contact with any part of the body during the lunge movement or the “rep” will not count. For the back rack position, athlete moves axel bar into a supported back rack position before starting the lunge. Both hands must be fully around the axel bar throughout the entirety of movement.
30s - Time Cap 9:00
x30 deadlifts (275/185)
x30 box jumps (30/24)
x30 dumbbell deficit HSPU
All athletes will start on the starting mat with one hand touching the wall. At 3-2-1 go, athletes will run down their lane toward their deadlift and begin to perform their 30 reps. Once all 30 reps are finished, athletes will step over their bar to the final mat and perform their 30 box jumps. Once completely finished with all 30 reps, athletes make their way back to the starting mat and begin to perform their HSPU variation for all 30 reps. If an athlete finishes 30 HSPU reps before the 9:00 time cap, then can move back down the lane to begin working their deadlifts in their second round, following the same flow as the first round.
This event is structured as an AMRAP (as many reps as possible in the given timeframe). Score will be total amount of reps accumulated.
Athletes must deadlift with a standard set up (arms outside of legs). If T&G reps are used, athletes may not bend through the arms or use the floor to bounce the weight in a way to assist the movement. At top of movement, shoulders must be behind the bar with hips and knees fully extended and in line.
Athletes must face forward and jump with a two foot take off along the long edge of the box. Athletes must show control with both feet on top of the box and hips fully open with shoulders in line with hip and knee joints for the rep to count. Athletes may jump or step down from the box after the rep is complete. Athlete may not touch box with any part of the body (ie. hands) during the entirety of the rep.
Each athlete will have a HSPU mat with a pre-taped 24x32 inch box. As the athlete kicks up to the wall, full hands and fingers must be inside the tapped area. Rep will begin with the athlete in the fully extended position with only feet in contact with the wall. Head must touch the mat at the bottom of the rep. Athletes may kip as they press out to finish the rep. At the extended potion, and for rep to count, only feet may be in contact with the wall and arms must be fully extended with the head in line with the upper body. For elite athletes, HSPU will be done with a deficit by placing hands on a set of dumbbells (parallette style). Dumbbells can be arranged any way on the mat as long as the handles stay within the pre-tapped box. All HSPU standards continue to apply.
The Long One - Time Cap 16:00
x15 Bar facing burpees
x9 squat cleans (205/145)
x9 burpee box jump overs
At 3-2-1 go, all athletes will leave their starting mat and make their way down their lane to the rig. Turning around to face their lane, they will jump up and begin their CTB ups. Once all CTB reps are finished, athletes will move down their lane to their barbell and begin working on their bar facing burpees. Once all bar facing burpees are complete, athletes can begin working on their squat cleans. After all 9 reps are complete, athletes will move down to their starting mat, touch their box, and then proceed back down their lane to begin the second round in the same way as the first. After the final squat clean, the athlete can begin working on their STOH. After all STOH reps are complete, athletes will move to perform their burpee box jumps overs on their starting mat. After all reps are complete, athletes move back down their lane to perform their BMUs, again facing their lane. Athletes continue down their lane in the same fashion for the 4th round. Once the final BMU is finished, athletes must move to finish through the rig to receive their time.
This event is structured as a for time event. Given work will need to be finished, including finishing position on the mat in the 16 minute time cap. Any work not finished within the time cap will be added to your total time with each remaining rep equaling :01.
CTB pull up/pull up
Once an athlete jumps up to the bar, feet may not touch the ground through initiation of movement. At top of the movement athletes must make contact with the bar between chest and clavicle for CTB. For the pull up, the athlete's chin must break the horizontal plane of the bar for the rep to count.
Bar Facing Burpee
These are bar facing burpees. Movement begins with the athlete's chest and hips coming into contact with the ground perpendicular to and facing the bar. Once feet are gathered (step up is permitted), the athlete jumps over the bar with a two foot take off. After athlete lands on the other side of the bar, they may return to the ground by jumping, stepping down or stepping back.
Athlete begins each rep by picking up the barbell from the floor. Any grip may be used during the clean and front squat portion. Barbell must travel through the full squat, with hip crease below the knee and finish in a fully extended position (hips open, knees open, shoulders behind the bar) for the rep to count. If barbell is dropped and leaves the mat, it must be brought back on to the mat before starting the next rep.
Barbell begins in the front rack position. Any pressing movement may be used. Barbell must be pressed up and locked out overhead - making a straight line through the wrist, should, hip, knee and ankle. If barbell is dropped and leaves the mat, it must be brought back on to the mat before starting the next rep.
Burpee Box jumps overs
These are box facing burpees. Movement begins with the athlete's chest and hips coming into contact with the ground perpendicular to and facing the box. Athletes can return feet to standing position at same time however they want. Once feet are gathered, the athlete jumps onto and over the box with a two foot take off. After the athlete lands on the box, they can choose to step down or jump down from the other side. No other body part outside the feet can touch the box during the rep.
Once an athlete jumps up to the bar, feet may not touch the ground through initiation of movement. At top of the movement athletes arms must be extended fully and locked out with shoulders over the bar.
The Devil's Row - Time Cap 10:00
x40 DB devils press (50s/35s)
80/65 calorie row
At 3-2-1 go, athletes will begin with their hands touching the back wall and will move forward to the mat with their dumbbells. They will then begin working on their Devils press reps. After the 20th rep, athletes must farmers carry their dumbbells down and back the length of the competition floor. After arriving back to their mat, they are then allowed to continue working on the remainder of their 40 reps. Once the final rep is finished, athletes must carry their dumbbells to their rower on the finish mat. Athletes can begin performing their calorie row. At the completion of their row, athletes must pick up their dumbbells and carry all the way back to their starting mat to receive their final time.
This event is structured as a for time event. Given work will need to be finished, including finishing position on the mat in the 10 minute time cap. Any work not finished within the time cap will be added to your total time with each remaining rep/calorie equaling :01.
The rep begins with athletes' hands on the dumbbells and their chest on the ground between the dumbbells. As athletes stand out of bottom positions dumbbells must move from the floor to an overhead support position in one fluid movement. Dumbbells cannot make contact with any portion of the body on the way to the supported positions. Dumbbells must be stacked over the body in line with shoulder, hip and knee joints. When both dumbbells are extended overhead, hands must be within the width of the athlete's feet. If dumbbells are dropped from any height above the knees, the rep before will not count.
Athletes may pre-stage their row settings prior to the start of their heat. Once the heat starts, athletes can not touch the screen of the rower. Athletes must stay on the rower, with hands on the paddle and feet on the pads until the machine reads the appropriate amount of calories.
RedLine - Time Cap 5:00
x36 heavy rope DUs
x12 thrusters (115/85)*
*Last set is ME thrusters in remaining time
At 3-2-1 go, with the athlete beginning behind their mat with a pre-staged jump rope. Athlete will step forward begin their set of 36 double unders. Once complete, athlete moves down the lane to their mat with barbell. Athlete will perform all 12 thrusters. Once complete, athlete will move back to the mat with the jump rope and begin working on the second round following in the same flow as the first round. The third round should be performed like the 1st and 2nd, the final set of thrusters will be a max effort set in the remaining time.
This event is structured as an AMRAP. (as many reps as possible in given timeframe) Score will be total amount of reps accumulated.
Athlete can power clean or squat clean the first rep to get the bar in the supported front rack position. Each thruster rep must pass through a full squat, with hip crease below the knee, at the bottom of the movement. That rep is complete when athlete is standing fully extended with the barbell overhead in line with shoulder, hip and knee joints. Once athlete finishes a set or chooses to break and put down the barbell, it must be dropped in front of the body.
The rope must forward pass under the athletes two times during the jump.