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April 11: Individual Competition
April 12: Partner Competition
This year it’s bigger, bolder, and built for more ways to compete!
SB3 has now evolved into a two-day CrossFit competition designed to test fitness in two different formats. No, you do not have to compete BOTH days…but we think you should!
Individual | Teams of Two (MM/FF)
Compete one day or go all-in for the ultimate weekend experience! (aka the Double Down Challenge)
Whether you compete one day or double down for the full weekend, expect great workouts, great vibes, and an unforgettable Northshore CrossFit community throw-down.
What’s the Double Down Challenge? (click the + for all the goods)
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Want the full Spring Break experience? The Double Down Challenge is built for Intermediate and RX athletes who want more than a one-day test. You’ll compete both days - individual on Saturday and partner on Sunday - for the ultimate Spring Break workout weekend.
This is your chance to separate yourself, take on a bigger challenge, and prove what your training can do in two totally different formats. And the best part? Double Down isn’t just about the leaderboard - finishing both days is an accomplishment on its own, and you’ll leave proud that you went for it no matter where you place.
If you are STILL confused, that means you need to do it :) The short of the long is all DD challengers will have a shared leaderboard and your final placement on the end of Day 1 will carry over and be combined with your final Day 2 score to then crown the winning athlete!
Also - BIG NOTE! If your teammate if not doing the DD Challenge with you, you will STILL register through this form below. You will put in your info & then your team info.
If BOTH of your are doing the DD challenge, register yourself each separately.
Double Down athletes will compete BOTH days:
Saturday: as an individual
Sunday: as part of a partner team (both athletes on a team DO NOT have to be DD athletes to compete for the cash purse, it is an individual leaderboard!)
What You Get:
A true test of fitness: how you perform solo and how you compete with a teammate
The best value registration option
3 opportunities to podium, including the only CA$H purse
A commemorative Double Down t-shirt
Extra bragging rights for taking on the full weekend
Double Down athlete swag bag
YOUR OWN LEADERBOARD.
If you’ve ever said, “I want to see what I can do,” this is your moment.
*Cash Money for
RX Double Down Winners!
Ready to compete BOTH days?
Choose your division, pick your teammate, and get ready for the best Spring Break yet!
Within this registration - you can sign ONE athlete up for the double down challenge and then your team as well (if your teammate is NOT doing the challenge). If you BOTH are going to sign up for the double down challenge, please simply register separately so we can charge your accounts accordingly.
Price
DD Athlete Price - $110 Per Athlete - Limited Spots. Event T-shirt included if registered by March 9th
DD Athlete + 1 Team Athlete Price - $125 for DD Athlete + $87.50 Teammate = $212 Total Most cost effective! Event T-shirt included if registered by March 9th
Divisions (M/F)
Individual: Scaled - Intermediate - RX
Price
$90 - Event T-shirt included if registered by March 9th
Divisions (MM/FF)
Teams: Intermediate - RX
Price
Regular - $175 - Event T-shirt included if registered by March 9th
Compete for a Cause: Supporting Serving Stars
When you register for Spring Break 3, you’re not just signing up for an epic weekend of fitness - you’re helping create real opportunity for local kids. A portion of event proceeds will be donated to Spark’s nonprofit, Serving Stars, which uses tennis, fitness, and educational enrichment to help young people in Lawrence build confidence, expand horizons, and see what’s possible for their future.
Your weekend on the competition floor helps fuel programs that provide access to coaching, equipment, and experiences that many kids wouldn’t otherwise have - so every rep, every cheer, and every registration helps make an impact beyond the gym.
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RX
Part A (For Time) (7:00 Cap)
20 Power Snatches (135/95)
20 C2B Pull Ups
20 OH Squats (135/95)
20 C2B Pull Ups
7-9:00 REST
Part B (Max Weight) (9:00-14:00)
Heavy 1 Rep Snatch
Intermediate
Part A (For Time) (7:00 Cap)
20 Power Snatches (95/65)
20 Pull Ups
20 Front Squats (95/65)
20 Pull Ups
Part B (Max Weight) (9:00-14:00)
Heavy 1 Rep SnatchScaled
Part A (7:00 cap)
20 Power Snatches (65/45)
20 Ring Rows
20 Front Squats (65/45)
20 Ring Rows
Part B (Max Weight) (9:00-14:00)
Heavy 1 Rep Snatch -
This is a two-part individual workout.
Part A is for time with a 7:00 cap. Part B is a 5-minute window to establish a heavy 1-rep snatch.
Your score for Part A is your time (or reps completed at the cap). Part B is your heaviest successful lift.
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Part A (0:00–7:00)
Complete all listed work for time.
* All reps of each movement must be completed before advancing.
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General
Clips must be on the bar at all times during lifts.
Athletes are responsible for loading their own bar.
If athlete finishes part A before the 7:00 time cap, they gain extra rest and MAY begin loading their bar for part B
Power Snatch
Bar must move from floor to overhead in one continuous motion (no clean and jerk)
Elbows must remain locked out overhead.
Hips, knees, and arms must reach full extension at the top.
Power position requires hips above parallel (no squat snatch).
Overhead Squat
Bar must be locked out overhead.
Hip crease must pass below the top of the knee.
Full extension required at the top with bar under control (HIPS THROUGH!)
Pull Ups Variations:
Athletes may perform strict, kipping, or butterfly reps.
If performing strict, athletes much start from a dead hang position.
For pull-ups, the chin must clearly break the horizontal plane of the bar.
For chest-to-bar, the chest must clearly make contact with the bar below the collarbone.
1-Rep Snatch (Part B)
Any attempts before the 9:00 mark will not count. These are practice reps.
Bar must move from floor to overhead in one continuous motion (no clean and jerk)
Muscle, Power, Squat or Split Snatches are permitted.
Judges will call a good rep when full lockout with hips, knees, and arms extended & CONTROL is established.
Athletes have 5 minutes to establish a heavy 1-rep snatch.
If the bar leaves the floor before time expires in Part B, the athlete may finish the rep.
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RX
600m Run
21 KBS (50/35)
100 Double Unders
400m Run
15 KBS
80 Double Unders
200m Run
9 KBS
60 Double Unders
Intermediate
600m Run
21 KBS (50/35)
30 Double Unders
70 Single Unders
400m Run
15 KBS
20 Double Unders
60 Single Unders
200m Run
9 KBS
10 Double Unders
50 Single Unders
Scaled
600m Run
21 KBS (35/26)
100 Single Unders
400m Run
15 KBS
80 Single Unders
200m Run
9 KBS
60 Single Unders -
This is an individual workout for time with a 15:00 time cap. Athletes will complete a descending rep scheme paired with decreasing run distances. Your score is total time to complete the workout. If time expires, your score is total reps completed.
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This workout is for time.
Athletes must complete each section in order before advancing.
Finish the run.
Complete all AMERICAN kettlebell swings.
Complete all double/single unders.
Move to the next run.
The workout ends when all work is completed or when the 15:00 time cap is reached.
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Run
Athletes will start in their designated lanes and follow the designated run path noting the exit and entrance flow.
Athlete will be responsible for keeping track of their total laps (each lap is 200m.)
Cutting the course will result in disqualification.
Kettlebell Swings
American standard (overhead).
At the top of the movement, arms, hips and knees must reach full extension with the bottom of the KB facing up & a clear overhead lockout is established.
The KB MUST be controlled on the way down, dropped KB will be noted as a NO REP and athlete will have to repeat the rep.
Jump Rope
Double Unders: Rope must pass under the feet twice for each jump.
The rope must rotate forward.
Reps must be completed within the athlete’s lane.
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RX
For Time:
30 Cleans (135/95)
30 Burpee Bar Hops
Int
For Time:
30 Cleans (115/85)
30 Burpee Bar Hops
Scaled
For Time:
30 Cleans (95/65)
30 Burpee Bar Hops -
This workout is for time with an 8:00 time cap. Athletes must complete all work as written. Your score is total time to complete the workout. If time expires, your score is total reps completed.
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* Complete 30 Cleans.
* Then complete 30 Burpee Bar Hops.
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Cleans
* Bar must be received in the front rack position (power or squat permitted).
* Elbows must clearly come in front of the bar at the top.
* Hips and knees must reach full extension to complete the rep.
* Touch-and-go is permitted.
* No bouncing excessively between reps.
Burpee Bar Hops
* Athlete must be perpendicular to the bar.
* Chest and thighs must clearly touch the floor.
* Stepping over is permitted for the scaled division only
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2:00W/:15 Transition x 5
Rounds 1-4: (EACH)
"Macho Man"
3 Power Cleans
3 Front Squats
3 JerksRound 5:
ME C&J (last weight listed)RX:
135/95
155/105
185/135
225/155 (C&J weight)
Intermediate:
115/85
135/95
155/105
185/135 (C&J weight) -
Teams will work through 4 ascending-weight complex rounds. Each round is 2:00 long. Both athletes must successfully complete the complex within the 2:00 window to advance to the next round. If both athletes complete all 4 rounds, they advance to a final 2:00 max-rep Clean & Jerk at the final weight.
There is 1 barbell per team. Only 1 athlete works at a time.
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At 3, 2, 1, go - the 2:00 clock begins.
Athlete 1 completes the full complex.
Athlete 2 completes the same complex.
The entire complex must be completed unbroken (no dropping the bar).
If both athletes finish early, teams may change weight immediately.
A :15 transition window is built in after each round for loading and safety.
If one athlete does not complete the complex within the 2:00 window, the team does not advance.
If the bar leaves the floor before time expires, the athlete may finish the attempt. This applies in all rounds.
In the final round, athletes may alternate however they choose.
Tie break applies to the final round only (reps completed from 0:00–1:00).
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Any style of jerk is permitted (split, push, squat).
Push press and strict press are not allowed.
Teams load their own bar after Round 1.
Judges may not change weights.
Clips must be on the bar at all times during lifts.
Plates must be stacked neatly in the designated area before lifting.
Judges may stop any unsafe lift attempt.
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FOR TIME | TC: 10
RX:
Buy In: both work
- 2000m/1800m C2 Bike
- 1500m/1250m Row
Into
50 Synchro Thrusters (45/35)
20 BMU
5 Synchro BMU
Intermediate:
Buy In: both work
- 2000m/1800m C2 Bike
- 1500m/1250m Row
Into
50 synchro thrusters (45/35)
30 Pull Ups
10 C2B -
Both athletes must complete the full buy-in distance before advancing to the barbell and gymnastics work. After the buy-in, teams will complete the remaining movements for time.
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Buy-In:
Both athletes work to complete the total bike and row distance.
Teams may switch as often as they’d like or not at all.
The buy-in must be fully completed before moving on.
After Buy-In:
50 Synchro Thrusters (meeting at top in full lock out position)
20 Bar Muscle-Ups (RX)/ 30 pull ups & 10 chest to bar pull ups (Int) - these are not synchro, athletes complete however with 1 athlete working at a time
5 Synchro Bar Muscle-Ups (RX only)
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Teams may split reps however they choose unless the movement is deemed synchro.
Dropping an empty barbell is not permitted. The first offense will result in 5 synchronized no-jump burpees; a second offense will end the team’s workout immediately, they will receive the time cap, and will only be scored for work completed up to that point.
Synchro Thrusters
Bar must start in the front rack.
Full squat below parallel.
Knees, hips and arms must be fully extended at the top, with the barbell stacked over athletes heels
Both athletes must reach full lockout overhead at the same time for the rep to count.
Bar Muscle-Ups
Finish with full lockout above the bar with shoulders over or slightly in front of the bar.
Glide kips are not permitted.
Synchro BMU
Both athletes must be at full lockout above the bar at the same time for reps to count
If one athlete fails a rep, the team must repeat the rep.
Pull Ups & Chest to Bar Pull Ups
Athletes may perform strict, kipping, or butterfly reps.
If performing strict, athletes must start from a dead hang position.
For pull-ups, the chin must clearly break the horizontal plane of the bar.
For chest-to-bar, the chest must clearly make contact with the bar below the collarbone.
Full extension is required at the bottom of every rep.
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FOR TIME | TC: 10
RX:
10-1
Synchro TTB
Deadlifts (315/205)
Synchro Box Jump Overs (24”/20”)Intermediate:
10-1
TTB
Deadlifts (225/155)
Synchro Box Jump Overs (20'“ all) -
Teams of 2 will complete a descending 10–1 rep scheme of the listed movements. RX teams will perform synchronized Toes-to-Bar and Box Jump Overs with a STEP DOWN. Intermediate teams will perform all movements non-synchronized and may divide reps however they choose. Only one athlete may work at a time unless the movement is designated as synchronized.
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Teams will complete: 10 reps of each movement, then 9, 8, 7… down to 1.
All reps at each number must be completed before advancing to the next. Athletes must complete all reps at a given number before advancing.
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Synchro Toes-to-Bar (RX)
Both athletes must begin each rep from a dead hang with arms fully extended and heels clearly behind the vertical plane of the bar.
The rep counts when both athletes’ toes make contact with the bar at the same time between the hands.
If contact is not simultaneous, the rep does not count and must be repeated.
Both partners must pass through the bottom position before initiating the next rep.
Deadlifts
Bar starts on the floor.
Hips and knees must reach full extension at the top.
Shoulders must be slightly behind the bar at lockout.
Touch-and-go is permitted.
No bouncing the bar excessively.
Grips may NOT be worn for DL
Synchro Box Jump Overs (RX Only)
Reps must be synchronized.
Both athletes must jump onto the box, and step down at the same time for the rep to count.
Athletes may not jump down UNTIL THE LAST REP - athletes are permitted to jump off to finish their final time.
If one athlete trips or falls during the rep, only that athlete must repeat the box jump over. The partner who successfully completed the rep does not need to repeat it.
Volunteers & Sponsors
Vendors
We welcome event vendors who feel their products or services would benefit our athletes and spectators. Approved vendors will have the opportunity to be on-site throughout the weekend for direct exposure to our community. In exchange for on-site promotion, vendors are expected to contribute goods and/or services for athlete podium prizes or our raffles (e.g., product bundles, gift cards, service packages).
Interested in being a vendor? Contact us to apply and share what you’d like to bring to SB3.
Sponsors
Sponsoring Spring Break 3 is a great way to support the Northshore CrossFit community while putting your business in front of 300+ athletes and spectators throughout the weekend. Sponsorship opportunities include on-site visibility, social media promotion, and event-day recognition - plus the chance to give back by helping make this weekend possible.
If you’d like to sponsor, we’d love to connect and find the right fit for your business. Please reach out to chris@sparkft.com with any inquiries or questions.