Competition Overview

The 2023 Iron Star Games features 5 CrossFit events. Each event will test a different aspect of your fitness. The events will feature three scaling choices.

Why Compete in the Iron Star Games?

Benchmarks are Essential. The Iron Star Games is a benchmark of your fitness. Whether you are just starting out or a seasoned veteran of CrossFit, the Iron Star Games workouts will showcase your strengths and highlight your weaknesses. The key to getting better at CrossFit and improving your fitness is strengthening your weaknesses.

Compete at 6AM or 7PM on Fridays. Compete at your preferred time starting in January 2023.

Community. Part of the reason you joined CrossFit Sand & Steel was to become a part of the community. Your team needs you to join them in the trenches for these workouts. And we need your company at our afterparty at Aslin Brewery. So signup and join us.

Scaling for the Open. For many of you choosing to compete in the CrossFit Open, the Iron Star Games will show you what scaling is best for you for fitness level.

CrossFit Open Exercises Chart

Competition Prizes

• $150 Gift Certificate to LSKD Apparel
• $200 Oakley Rader EV Path Sunglasses
• $300 Two Private Personal Training Sessions with Dawn or Paul

LSKD Womens Athlete ForgedFleece Trackpant

LSKD Athlete ForgedFleece Zip Jogger

Oakley Sunglasses

Raffle Prize

Choice of Lululemon Best Selling Shirt

The Events

1. Fight Gone Bad: a challenge of speed and endurance. The most reps wins.
2. Sprint WOD: it’s all out sprint to the end. Give this WOD everything you have and leave your competitors in the dust.
3. Gymnastics Chipper: speed through your way of gymnastics exercises and claim ultimate victory.
4. Strength WOD: a heavy showdown — only the strong shall survive.
5. Supersonic: can you move with precision and speed through this endurance metcon? Let’s Find Out.

Competition Levels

• Rx
• Intermediate
• Beginner

You may modify any workout if you need to, but if you modify a workout, you’ll be ranked below everyone that did not modify the workout. You can also choose to scale to a lower completely for that workout.

Judging

• Judges: Morning Judge: Jose. Evening Judge: Paul.
• Scoring: Scoring is based on how fast you finish each workout. First Place gets 100 points, Second Place 90 Points, Third Place 80 Points, Fourth Place 70 Points, Fifth Place gets 50 points. At the end of the 5 events, the person with the highest score in each competition level will be the Iron Star Game Winner. Winners will receive an Iron Star Games Trophy and their choice of the above prizes. Rx chooses first, Intermediate chooses second, and Scaled chooses first.
• Late Scores: Scores received after the cutoff time will be ranked below everyone that did submit their score on time.

Raffle

Each event winner will get a raffle ball. Athletes may earn up to five balls by finishing first in each event. Lululemon styles and shirts are subject to change. $125 max for any single item for the raffle. Raffle drawing will take place at the awards ceremony on the last day of the event. You must be present to enter.

Competition Dates

• Event 1: January 06, 2023 (6:00AM and 7:00-8:30pm)
• Event 2: January 13, 2023 (6:00AM and 7:00-8:30pm)
• Event 3: January 18, 2023 (6:00AM and 7:00-8:30pm)
• Event 4: January 25, 2023 (6:00AM and 7:00-8:30pm)
• Event 5: February 3, 2023 (6:00AM and 7:00-8:30pm)

CrossFit Performance Lab

Special CrossFit OnRamp Session will be held Sunday mornings at 8AM. These CrossFit Performance Labs will provide you special coaching for each of the five workouts. Unused CrossFit Performance Sessions purchased with this event expire on the last day of the event.

• Event 1: January 06, 2023 (6:00AM and 7:00-8:30pm)
• Event 2: January 13, 2023 (6:00AM and 7:00-8:30pm)
• Event 3: January 18, 2023 (6:00AM and 7:00-8:30pm)
• Event 4: January 25, 2023 (6:00AM and 7:00-8:30pm)
• Event 5: February 3, 2023 (6:00AM and 7:00-8:30pm)

After Party Last Day

We will head to Aslin for after workout pizza and beer.

Coaches

Coaches are eligible to participate.

The Workouts

The event workouts are written below.  Expect certain details of the workouts to be different on the day of the event. Weights might change, reps might change, one movement might be substituted in for another. Beginner weights and exercises can be scaled – speak with Coach Paul about the scaling that works for you. Intermediates: you might not finish some of the workouts (the gymnastics chipper for example.) That’s OK! The winners will be simply the people who make it the furthest.

1. Fight Gone Bad – Fatal 5

Athlete moves from among five stations after a minute each. After the five-minute round a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete moves to next station immediately.

• Thrusters 75/55
• Toes 2 Bar
• Box Jumps 30/24
• Power Snatch 75/55
• Kettlebell Clean & Press 44/31

Intermediate: barbell is 65/45; kipping knee raises; box jump 24/20; evil jumps can be stepped.
Beginner: 45/35; Supine Toes to Bar; Box Jump 18; TRX Supported Stepping Evil Jumps

2. Sprint WOD

• 40 Calorie Row
• 40 Overhead Walking Lunges 65/55
• 40 Bench Press at 1/2 BW | 1/3 BW

Intermediate: lunges at 45/25; bench press at 1/3 | 1/4 BW
Beginner: 30 calories row, lunges at 15/10, bench press is 25/15 lbs

Target: 12 minutes. Cap 16 minutes.

3. The Gymnastics Chipper

• 30 Back Squats at 225/155 PFTR
• 30 Deadlifts at 225/155
• 20 HSPU with abmat
• 10 Ring Muscle Ups
• 5 Bar Muscle-Ups

Intermediate: Back Squat 185/75 PFTF; DL 185/125; Box Pike Pushups; 10 Band Supported Ring Muscle-ups; 5 C2B Pullups with one Blue or Green Band
Beginner: Back Squat 155/55 PFTF; DL 155/105; DB OH Press 30/20; 10 Jumping Chest to Ring Pullups; 5 Band Supported Pullups.

Target: 18 Minutes. Time Cap is 20 minutes

4. Strength Showdown

• 1 Power Clean or Squat Clean
• 5 Front Squats
• 3 Push Press, Push Jerk, or Split Jerk

90 Seconds Between Rounds. 7 Rounds.

– Rx. Start at 135/95. Add 20 pounds per Round.
– Int. Start at 95/65 Add 15 pounds per Round.
– Beg. Start at 65/35 Add 10 pounds per Round.

* You cannot progress the weight of a lift until you have done it. You cannot increase the weight more than the round limit (20 pounds Rx). You can retry a lift within the 90 seconds if you miss it. Bonus Tie Breaker Round. You score the heaviest weight completed.

5. Supersonic (Endurance Metcon)

5 Rounds for Time

• 10 reps of Snatches 70/50
• 20 Kettlebell Swings 70/53
• 30 Double Unders
• 10 Pull-ups

Intermediate: Snatches 50/40; Swings 35/31; single-single-double; 10 Banded Pullups (green band / Chin Over Bar)
Beginner: Snatches 30/20; Swings 31/25; 60 singles; 10 Jumping Pull-ups

Target: 18 minutes. Cap 21 minutes.

Submit Your Scores

Standings