– Workouts –

August 18, 2018

Men Scaled
For Time – 15min cap

2 Rounds
30 snatch (75lbs)
30 synchro burpees over bar (two athletes)

followed by

2 Rounds
30 synchro burpees over bar (two athletes)
20 snatch (85lbs)

*Teams may split reps as desired*

Men Intermediate
For Time – 15min cap

2 Rounds
30 snatch (115lbs)
30 synchro burpees over bar (two athletes)

followed by

2 Rounds
30 synchro burpees over bar (two athletes)
20 snatch (125lbs)

*Teams may split reps as desired*

Women Scaled
For Time – 15min cap

2 Rounds
30 snatch (55lbs)
30 synchro burpees over bar (two athletes)

followed by

2 Rounds
30 synchro burpees over bar (two athletes)
20 snatch (65lbs)

*Teams may split reps as desired*

Women Intermediate
For Time – 15min cap

2 Rounds
30 snatch (75lbs)
30 synchro burpees over bar (two athletes)

followed by

2 Rounds
30 synchro burpees over bar (two athletes)
20 snatch (85lbs)

*Teams may split reps as desired*

MOVEMENT STANDARDS

Snatch

For the snatch, the barbell must begin on the ground and be lifted overhead in one motion. A full snatch or a power snatch is accepted. The athlete must show full lockout overhead, with the hips, knees, and arms fully extended and the bar directly over the middle of the body, at the top of the lift before dropping the barbell. This is NOT a ground to overhead in any way. The athlete can have help to load their barbell.

SYNCHRONIZED BURPEES OVER THE BAR

For the synchronized burpees over the bar, each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads cannot be over the barbell. The chest and thighs touch the ground at the bottom. Both athletes’ chests must be on the floor at the same time for the rep to count. The athletes must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will begin on the opposite side facing the barbell.

Men Scaled
For Time – 15min cap

300 single unders
200 wall ball shots (14lbs – 10ft)
100 hanging knee raises

*Teams may split reps as desired*

Men Intermediate
For Time – 15min cap

300 double unders
200 wall ball shots (20lbs – 10ft)
100 toes-to-bar

*Teams may split reps as desired*

Women Scaled
For Time – 15min cap

300 single unders
200 wall ball shots (10lbs – 9ft)
100 hanging knee raises

*Teams may split reps as desired*

Women Intermediate
For Time – 15min cap

300 double unders
200 wall ball shots (14lbs – 9ft)
100 toes-to-bar

*Teams may split reps as desired*

MOVEMENT STANDARDS

SINGLE UNDERS

This is a standard single under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count.

DOUBLE UNDERS

This is a 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.

WALL BALL SHOTS

For the wall ball shot, the movement begins with the medicine ball on the ground. The ball must be taken from the bottom of the squat, hip crease clearly below the knee, and thrown to hit the specified target. The rep is counted when the center of the ball clears the required height line and makes contact with the target. If the ball drops to the ground, it must come to a full stop before the athlete can pick it up for the next rep. Catching the ball off the bounce into the next rep is NOT ALLOWED. If the ball hits the bottom edge of the target or does not hit the target at all, it is a NO REP. If the athlete’s hip crease does not clearly reach below parallel, it is a NO REP.

TOES TO BAR/HANGING KNEE RAISES

The athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plain before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Any grip may be used. If both feet do not make contact with the bar at the SAME TIME, it will result in a no rep. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.
For hanging knee raise, the athlete must raise the knees above the height of the hips.

Men Scaled
For Time – 12min cap

5 rounds
12 dumbbell hang squat cleans (35lbs)
24 dumbbell shoulder to overhead (35lbs)
36 dumbbell alt. rev. front rack lunges (35lbs)

*Teams may split reps as desired*

Men Intermediate
For Time – 12min cap

5 rounds
12 dumbbell hang squat cleans (50lbs)
24 dumbbell shoulder to overhead (50lbs)
36 dumbbell alt. rev. front rack lunges (50lbs)

*Teams may split reps as desired*

Women Scaled
For Time – 12min cap

5 rounds
12 dumbbell hang squat cleans (20lbs)
24 dumbbell shoulder to overhead (20lbs)
36 dumbbell alt. rev. front rack lunges (20lbs)

*Teams may split reps as desired*

Women Intermediate
For Time – 12min cap

5 rounds
12 dumbbell hang squat cleans (35lbs)
24 dumbbell shoulder to overhead (35lbs)
36 dumbbell alt. rev. front rack lunges (35lbs)

*Teams may split reps as desired*

MOVEMENT STANDARDS

DUMBBELL HANG SQUAT CLEANS

Each repetition must start from the hang position. Any repetition taken from the floor must achieve a deadlift lock-out (hips and knees fully extended) before re-dipping to initiate the hang clean. From there, the athlete must pass through a front squat (hips below knee crease), and finish with the dumbbells racked on the shoulders with elbows clearly in front of the dumbbells, hips and knees fully extended.

A hang power clean followed by a front squat will NOT be permitted the Intermediate division, but will be permitted for the Scaled division. Taking the dumbbells directly from the ground into a squat clean in one continuous motion will also result in a NO REP.

DUMBBELL SHOULDER-TO-OVERHEADS

Athletes may get the dumbbells from the ground to their shoulders by any preferred method. Once at the shoulders, the athlete may get the dumbbells overhead any way they choose. 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 be counted. If a push or split jerk is performed, both feet must return and be in-line under the athlete’s body while the dumbbells are locked out overhead.

DUMBBELL ALT. REV. FRONT RACK LUNGES

Each lunge begins with the dumbbells at the shoulders, feet together, and the athlete standing tall. The rear heads of the dumbbells must be clearly over or slightly behind the center of the athlete’s body when viewed from profile.

The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handles for the duration of the rep.

Releasing the grip on the handles and letting the dumbbells rest solely on the shoulders is not allowed. The rep ends with the dumbbells still at the shoulders and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep.

Men Scaled
12min AMRAP

60 calorie row
30 ring rows

*Teams may split reps as desired*

Men Intermediate
12min AMRAP

80 calorie row
40 chest-to-bar pull-ups

*Teams may split reps as desired*

Women Scaled
12min AMRAP

40 calorie row
30 ring rows

*Teams may split reps as desired*

Women Intermediate
12min AMRAP

60 calorie row
30 chest-to-bar pull-ups

*Teams may split reps as desired*

MOVEMENT STANDARDS

ROW FOR CALORIES

Coasting over the required work is allowed. The monitor must be set to zero at the beginning of each round. Either the athlete or the judge may reset the monitor.

CHEST-TO-BAR PULL-UPS

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. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chest MUST CLEARLY COME INTO CONTACT with the bar, below the collarbone.

RING ROW

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. The athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athlete must rise until the rings touch their chest. The athlete’s body will make an unbroken line from shoulders to ankles at the top of the rep.