– Workouts –

May 5, 2018

Men Scaled
15min cap

20 squat clean & jerks (115lbs)
15 squat clean & jerks (135lbs)
10 squat clean & jerks (155lbs)

*teams may split reps as desired

Men RX
15min cap

20 squat clean & jerks (185lbs)
15 squat clean & jerks (205lbs)
10 squat clean & jerks (225lbs)

*teams may split reps as desired

Women Scaled
15min cap

20 squat clean & jerks (75lbs)
15 squat clean & jerks (85lbs)
10 squat clean & jerks (95lbs)

*teams may split reps as desired

Women RX
15min cap

20 squat clean & jerks (125lbs)
15 squat clean & jerks (135lbs)
10 squat clean & jerks (145lbs)

*teams may split reps as desired

MOVEMENT STANDARDS

Squat Clean & Jerk

Each repetition starts with the barbell on the floor. The barbell must be received in a squat, pause or pass through the front rack, and finish locked out in the overhead position. In the squat, the hip crease must be clearly below the top of the knee. A squat clean to thruster will be permitted. A power clean to front squat is also allowed.

For the jerk, a push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the athlete uses a split jerk, the feet must return in line under the hips with weight over the heels to meet the requirement.

Men Scaled
15min cap

9 rounds
9 hang snatch (95lbs)
12 hanging knee raises

*teams may split reps as desired

Men RX
15min cap

9 rounds
15 hang snatch (135lbs)
15 toes-to-bar

*teams may split reps as desired

Women Scaled
15min cap

9 rounds
9 hang snatch (65lbs)
12 hanging knee raises

*teams may split reps as desired

Women RX
15min cap

9 rounds
15 hang snatch (95lbs)
15 toes-to-bar

*teams may split reps as desired

MOVEMENT STANDARDS

Hang Snatch

This movement begins with the barbell in the hang position (above the knee). The barbell is taken overhead in one continuous movement. The rep is complete once the athlete clearly shows control of the barbell and is standing tall. Only the feet may touch the ground during the lift. Pressing out the arms at the t op to complete the movement is allowed as long as the barbell does not touch the shoulders or head.

Toes to bar/Knees to chest

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 plane 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, will result in a NO REP. For knees to chest, the athlete must raise the knees above the height of the hips.

Men Scaled
15min cap

6 rounds
12 pull ups
16 synchro burpees over bar
16 partner deadlifts (315lbs)

*teams may split reps as desired

Men RX
15min cap

6 rounds
12 bar muscle ups
16 synchro burpees over bar
16 partner deadlifts (405lbs)

*teams may split reps as desired

Women Scaled
15min cap

6 rounds
6 pull ups
16 synchro burpees over bar
16 partner deadlifts (205lbs)

*teams may split reps as desired

Women RX
15min cap

6 rounds
6 bar muscle ups
16 synchro burpees over bar
16 partner deadlifts (265lbs)

*teams may split reps as desired

MOVEMENT STANDARDS

Pull ups

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Bar Muscle Ups

In the bar muscle-up, the athlete must begin with, or pass through, a hanging position below the bar. Arms  must be fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.

At the top of the movement, the elbows must be fully locked out while the athlete supports their body 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.

Synchro Burpees Over 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.

Partner Deadlifts

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are NOT ALLOWED. Starting at the floor, athletes lift the barbell until both athletes’ hips and knees reach full extension with the shoulders open and behind the bar. The rep is complete when both athletes are in full extension. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing or increased speed on the descent of the barbell is NOT ALLOWED. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Men Scaled
15min cap

100 double unders
60 single arm alternating dumbbell snatches (50lbs)
75 double unders
50 single arm alternating dumbbell snatches (50lbs)
50 double unders
40 single arm alternating dumbbell snatches (50lbs)
25 double unders

*teams may split reps as desired

Men RX
15min cap

200 double unders
75 single arm alternating dumbbell squat snatches (50lbs)
150 double unders
60 single arm alternating dumbbell squat snatches (50lbs)
125 double unders
45 single arm alternating dumbbell squat snatches (50lbs)
100 double unders

*teams may split reps as desired

Women Scaled
15min cap

100 double unders
60 single arm alternating dumbbell snatches (35lbs)
75 double unders
50 single arm alternating dumbbell snatches (35lbs)
50 double unders
40 single arm alternating dumbbell snatches (35lbs)
25 double unders

*teams may split reps as desired

Women RX
15min cap

200 double unders
75 single arm alternating dumbbell squat snatches (35lbs)
150 double unders
60 single arm alternating dumbbell squat snatches (35lbs)
125 double unders
45 single arm alternating dumbbell squat snatches (35lbs)
100 double unders

*teams may split reps as desired

MOVEMENT STANDARDS

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. 

Single Arm Alternating Dumbbell Squat Snatches

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. At the bottom of the squat snatch, the hip crease must be below the knee. The athlete must complete a full squat before standing. Any style  snatch followed by a squat is permitted.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

Single Arm Alternating Dumbbell Power Snatches

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.