– Semifinal Workouts –

2018’s Flashback Snatch

Time cap: 6 Minutes

For Load

1 Rep Max Snatch

–

FLOW

This event begins with the athlete standing on the platform, with the first attempt weight on the barbell. At the sound of the beep, athletes on platform 1 and 2 will have 20 seconds to do their first attempt of snatch, athletes on platform 3 and 4 will attempt on the next 20 seconds window, platform 5 and 6 on the next 20 seconds, platform 7 and 8 will take the next 20 seconds window and finally athletes on platforms 9 and 10 will attempt on the next 20 seconds, after all athletes had made their first attempt, there will be a 20 seconds rest before they go again on the same fashion for two more attempts each. If the athlete begins an attempt, indicated by the barbell being off the ground, before the :20 seconds mark is reached, they may finish the attempt.

Athletes can have as many attempts as they want within the :20 seconds window.

The score for this event will be the load of the athlete’s heaviest successful lift.

Link to floor layout.

100 pts

SNATCH: The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line. If at any point the

Thruster Run 3.0

Time cap: 12 Minutes

For Time

18 Dumbbell Thrusters
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters

Women: Pair of 50 lb DBs
Men Pair of 70 lb DBs

–

FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, he or she will advance to the pair of dumbbells and start the 18 dumbbell thrusters. Upon completion of the 18th repetition, the athlete will advance the dumbbells, and will then begin the designated 200 meter run. Once complete, the athlete will return to the dumbbells to perform the next set of 15 dumbbell thrusters. Once they advance the dumbbells, they will begin again on their designated 200 meter run. This will continue in the same fashion for the sets of 12 reps, 9 reps, and 6 reps. Finally, once they complete the final set of 3 dumbbell thrusters, the athlete will sprint across the finish line.

The athlete’s score will be the total time it takes to complete the workout.

So Close But Yet So Far Away

For time, three 2 min intervals, then one 3 min interval of:

9-7-5-3
Ring Muscle Ups
Hang Squat Cleans (185, 125lb)
Burpees over the bar

In remaining time of each interval work through the following (starting where you left off from the previous interval):

50 Yard Torque Sled Push
50 Yard Torque Sled Drag
50 Yard Sprint

1 minute rest/transition between intervals

–

FLOW

For this event the athlete will work for 2 minutes, then rest for 1 minute, for three total rounds, before finishing with a final 3 minute round.

The first three movements of each interval are considered a buy-in, with the ultimate goal being to complete the entirety of the sled push and drag distance.

In the first 2 minute work window, the athlete will perform 9 ring muscle ups, 9 hang squat cleans, 9 burpees over the bar, and then, with the remaining time, complete as much distance he or she can advance on the sled to complete a total of 50 yards of sled push followed by 50 yds of sled drag.

In the second 2 minute work window, the athlete will perform 7 ring muscle ups, 7 hang squat cleans, 7 burpees over the bar and then, starting where they left off, as much distance as he or she can advance on the sled push and drag.

In the third 2 minute work window, the athlete will perform 5 ring muscle ups, 5 hang squat cleans, 5 burpees over the bar, and then, starting where the athlete left off, as much distance he or she can advance on the sled.

In the fourth and final 3 minute work window, the athlete will perform 3 ring muscle ups, 3 hang squat cleans, 3 burpees over the bar and then, starting where the athlete left off, as much distance he or she can advance on the sled.

If at any point following the interval buy-in, the athlete completes the full sled push and drag for a total of 100 yards, the athlete will sprint the final 50 yards to the finish line to complete the workout.

In case of a No Rep on the burpee over the bar, the repetition must be performed fully again.

The athlete’s score is the total time it takes to complete the event.

If the athlete does not finish the buy-in of any round in the allotted time, the athlete will be capped, and the score will be the total number of repetitions completed at the end of the given round – the sled will not be counted.

If the athlete finishes the 100 sled yards just before the end of an interval, and only has the run remaining, they do not have to complete the next buy-in, and instead can sprint across the finish line.

Earn It

Time cap: 8 Minutes

For Time

50ft Handstand Walk
40/30 Calorie Ski
30 Deficit HSPU (6, 4.5in)
40/30 Calorie Ski
50ft Handstand Walk

–

FLOW

This workout begins with the athlete on the start line (finish mat). At the sound of the beep, he or she may move forward and complete 50ft of handstand walk, the athlete will have a checkpoint at the mark of 25ft if he or she decides to break the HSW. Upon the completion of the 50ft handstand walk, the athlete will advance to the ski, where they will complete the required calories. Once complete, the athlete will advance to the rig, where they will complete 30 deficit handstand push ups. Next, the athlete will head back the way they came, and will complete the required calories on the ski, and finish with 50ft of handstand walk. The athlete will then sprint across the finish line, at which their time will be recorded.

The athlete’s score will be the total time.

Back to Back 1 & 2

3 Rounds For Time

33 Wallballs (30, 20lb)
22 GHD Sit-ups
11 D ball Cleans (150, 100lb)
Time-cap: 13min

2min Rest

2 Rounds For Time

22 Toes to Bar
11 D ball Step-overs (100, 70lb) (24in, 20in)
Time-cap: 6min

–

FLOW

This event begins with the athlete on the starting mat. At the sound of the beep, he or she will advance to the rig and perform 33 wallball shots. At the completion of the wallballs, the athlete may advance to the next station to perform 22 GHD sit-ups, followed by 11 D ball cleans. At the completion of the 11th dball clean the athlete must advance the dball before heading back to the rig to tackle the next round of wallball shots. The athlete must complete 2 more rounds, advancing the D ball at the end of each.

Upon completion of the third and final round, the athlete will sprint across the finish line, and their time will be recorded as the score for event 5.

There will be a 2 minute rest after the 13 minute time cap, the athlete must return to the start mat in preparation for the next workout.

Once the 2 minute rest ends, and at the sound of the beep, the athlete will advance to the pull up bar and perform 22 toes to bar, at the completion of the toes to bar the athlete will then advance to the next station and perform 11 D ball step-overs, the D ball must be advanced to the next station in order to continue the workout and show progresion.The athlete must complete 1 more round of the same movements and repetitions – for a total of 2 rounds. At the completion of the last repetition of D ball step-overs the athlete will sprint and cross the finish line to complete the workout.

The score for event 6 is the total it takes to complete part 2.

Hang On

Time cap: 7 Minutes

For Time

30/20 Calorie Row
3/2 Legless Rope Climbs
3 Rope Climbs
9 Devil Presses (70’s, 50lb’s)
15 Yard Double Dumbbell Overhead Walking Lunge

–

FLOW

Prior to the workout, the athlete will strap their feet into the rower, and adjust the damper to the desired setting. The athlete will not touch the monitor.

This workout begins with the athlete strapped into the rower, hands off the handles. At the sound of the beep, he or she will grab the handles and begin completing the designated calories. Once complete, the athlete may advance to the rig and begin the 3/2 legless rope climbs, followed by 3 regular rope climbs, in that order. Upon completion of the rope climbs the athlete may advance to the dumbbells and perform 3 devil presses, advance forward 5 yards, complete the next 3 devil presses, advance 5 yards, and complete the final 3 devil presses, for a total of 9. To finish, the athlete will then complete 15 yards of double dumbbell overhead walking lunges, drop the dumbbells, and sprint across the finish line.

The athlete’s score will be the total time it takes to complete the workout.

1RM Snatch and Clean & Jerk

For Load

Score 1: Male Combined Load | Score 2: Female Combined Load

From 0:00-6:00
Male 1: 3 attempts Max Snatch

From 6:00-12:00
Male 2: 3 attempts Max Clean & Jerk

2 minute transition

From 14:00-20:00
Female 1: 3 attempts Max Snatch

From 20:00-26:00
Female 2: 3 attempts Max Clean & Jerk

1 minute transition into…

Push Race

In Relay Fashion, For Time

6 minutes to complete,

Athlete 1 completes:
50 Yard Sled Push
150 Yard Sprint

Athlete 2 completes:
50 Yard Sprint
50 Yard Sled Push
100 Yard Sprint

Athlete 3 completes:
100 Yard Sprint
50 Yard Sled Push
50 Yard Sprint

Athlete 4 completes:
150 Yard Sprint
50 Yard Sled Push

Time cap: 33 Minutes

–

FLOW

Event 1 & Event 2 are back to back, with a 1 minute transition between each.

At the sound of the beep, the first male athletes will move onto the platform. The first male athlete will perform a snatch at 0:00, 2:00, and 4:00. At the 6:00 mark the second male athlete will take their first attempt at a max clean and jerk. The second male athlete will perform an attempt at 6:00, 8:00, and 10:00. At the 12 minute mark the men’s bar will be removed and the female bar will be placed on the platform. At the 14 minute mark the first female athlete will make the first attempt at a max snatch. The first female athlete will perform an attempt at 14:00, 16:00 and 18:00. At the 20:00 minute mark the second female athlete will make the first attempt at a max clean and jerk. The second female athlete will perform an attempt at 20:00, 22:00, and 24:00.

The weight must be set for the next attempt prior to the start of the next block.
The non-working athlete of the same gender pair will be permitted to assist in changing weights.
All 4 members will be permitted to change weights during the 2 minute transition.
Non working members will remain under the pullup bar.
The athlete will be permitted only one attempt per time block.

The only athlete allowed on the platform will be the athlete that is lifting. All unloaded plates must be off of the platform and clips must be on the bar prior to beginning the lift. If either instance occurs the lift will be deemed a no rep.

The workout will contain two separate scores; one score for total weight lifted by the male pair and one score for total weight lifted by the female pair.

Following event 1, there is a 1 minute transition prior to the start of event 2. For event 2, teams may determine which athlete takes on which segment of this team relay.

This event begins with all 4 athletes on the starting mat. At the sound of the beep, athlete 1 will enter the field and begin with a 50 yard sled push. Once the sled crosses the 50 yard line, the athlete will leave the sled, and sprint 50 yard to the opposite end of the field, followed by 100 yards back to the starting line.

Athlete 1 will then tag athlete 2, who will sprint 50 yards to the sled, push the sled 50 yards, and then sprint 100 yards back to the starting line. Athlete 2 will then tag athlete 3, who will sprint 100 yards, push the sled the opposite direction to the 50 yard line, and then sprint the remaining 50 yards to the starting line. Athlete 3 will then tag athlete 4, who will sprint 150 yards, and then push the sled the remaining 50 yards back across the start line, which will conclude the workout.

This workout is scored as the total time it takes the team to complete the relay.

(The last athlete on the sled must wear the chip)

Devil Walks

Time cap: 15 Minutes

For Time

In MM/FF pairs, each pair must complete the following:

45 Devil Press (50’s, 35lb’s)
15 Yard Handstand Walk Each
30 Devil Press (60’s, 45lb’s )
15 Yard Handstand Walk Each
15 Devil Press (70’s, 50lb’s)
15 Yard Handstand Walk Each

*Both pairs work simultaneously, but 1 athlete per gender works at a time
**May advance to next movement when both pairs complete the previous movement
***5yd mark for hsw checkpoint

–

FLOW

This event begins with all athletes on the starting mat. At the sound of the beep, each pair will advance to their assigned dumbbells to perform 45 devil presses, with one athlete per pair working at a time. Athletes may tag their pair partner to take over the completion of repetitions at any point in time. If either gender pair finishes the allotted devil presses before the other, they must wait until the other pair completes their assigned reps.

Once both pairs complete the devil presses, both pairs will advance and begin the 15 yard handstand walk with one athlete per couple working at a time. Once one athlete per gender completes the handstand walk, the other will be released to begin their 15 yard handstand walk.

At the completion of the handstand walk by all four athletes, they will be allowed to begin the set of 30 devil dresses followed by the next set of 15 yards of handstand walk, in the same fashion as the first set. They will then do the same for the set of 15 devil presses followed by one final 15 yard handstand walk. At the completion of the four and final athletes’ completion of the handstand walk, the athletes will sprint to the finish line to finalize the workout.

The team score will be the total time it takes to complete the workout.

(The last athlete to cross the finish line must wear the chip)

Worm DT

Time cap: 10 Minutes

For Time, 5 Rounds

12 Worm Deadlifts
9 Worm Hang Cleans
6 Worm Push Jerks

–

FLOW

This workout begins with all four athletes on the starting mat. At the sound of the beep the team will move forward to the worm and begin by performing the first round of synchronized worm movements, which consist of 12 worm deadlifts, 9 worm hang cleans and 6 worm push jerks. At the completion of the first round the team will advance with the worm to the round 2 station and perform the second round of 12 worm deadlifts, 9 worm hang cleans, and 6 worm push jerks. Once complete the team will advance forward to the round 3 station, and continue through the workout in this fashion until they complete 5 total rounds.

At the completion of the fifth round, the team will drop the worm and sprint to the finish line to complete the workout.

The team score will be the total time it takes to complete the workout.

(Last athlete on the worm wears the chip)

We Work, You Run

Time cap: 14 Minutes

For Time

20 Legless Rope Climbs
Pair A Works | Pair B Runs

120 Strict Handstand Push-ups
Pair B Works | Pair A Runs

100 Overhead Squats (165, 115lb)
Pair A Works | Pair B Runs

100 Alt. Box Jump Overs (42, 36in)
Pair B Works | Pair A Runs

–

FLOW

For this event the team will be made up of 2 pairs, divided into: Male/Female & Male/Female. They will remain with these pairs throughout the duration of the workout.

This event begins with the 4 athletes on the starting mat. At the sound of the beep, Pair A will begin working on 20 legless rope climbs, with one athlete working at the time, while Pair B runs 400 meters together. When Pair B returns from the 400 meter run, if Pair A is not finished with the 20 legless rope climbs, Pair B may join Pair A in completing the remaining repetitions.

Once the 20 legless rope climbs are complete, Pair A will run 400 meters together, while Pair B begins completing 120 strict handstand push-ups, with one athlete working at the time. When Pair A returns from the 400 meter run, if Pair B is not finished with the 120 strict handstand push-ups, Pair A may join Pair B in completing the remaining repetitions.

Once the 120 strict handstand push-ups are complete, Pair B will again run 400 meters together, while Pair A advances to the barbell to complete 100 overhead squats, with one athlete working at the time. When Pair A returns from the 400 meter run, if Pair B is not finished with the 100 overhead squats, Pair B may join Pair A in completing the remaining repetitions.

Once the 100 overhead squats are complete, Pair A will again run 400 meters together, while Pair B advances to the plyometric boxes to complete 100 total alternating box jump overs. These will be performed with one male jumping over a 42in box, followed by one female jumping over a 36in box, which will count as two repetitions. When Pair A returns from the 400 meter run, if Pair B is not finished with the 100 alternating box jump overs, Pair A may join Pair B in completing the remaining repetitions. However, pairs may only switch out in increments of 4 repetitions at a time (2 male jumps & 2 female jumps.) The athletes will advance both boxes every 20 repetitions.
At the completion of the 80th box jump over, the team may sprint across the finish line.

The team score will be the total time it takes to complete the workout, or the number of repetitions completed under the time-cap.

(The last athlete to cross the finish line must wear the chip)

The Bi-Couplet Twist

Time cap: 22 Minutes

For Time

F1 then M1 complete:

12 Hang Squat Snatches (115, 85lb)
4 sets: 3 T2B + 3 C2B
9 Hang Squat Snatches
3 sets: 3 T2B + 3 C2B
6 Hang Squat Snatches
2 sets: 3 T2B + 3 C2B

F2 then M2 complete:

9 Hang Squat Snatches (145, 100lb)
3 sets: 3 T2B + 3 BMU
6 Hang Squat Snatches
2 sets: 3 T2B + 3 BMU
3 Hang Squat Snatches
1 set: 3 T2B + 3 BMU

–

FLOW

This event begins with all four athletes on the starting mat. At the sound of the beep, female 1 will advance to the barbell and perform 12 reps of hang squat snatches, followed by 4 sets of the following complex: 3 toes to bar & 3 chest-to-bar pull-up complex. Each set of the complex is counted upon completion of the 3rd chest-to-bar, and does not need to be performed in an unbroken fashion (i.e. the athlete may perform a toe-to-bar, drop from the rig, and then complete a chest-to-bar.) Once done with the round of 12, the athlete will head back to the barbell and complete 9 hang squat snatches followed by 3 sets of 3 toes to bar & 3 chest-to-bar pull-up complex. Finally the athlete will complete 6 hang squat snatches, and 2 sets of 3 toes to bar & 3 chest-to-bar pull-up complex. At the completion of the final complex repetition, the athlete must sprint and cross the finish line in order to release male athlete 1.

Male athlete 1 will then advance to the barbell and perform the exact same rep scheme as the preceding female: 12, 9 and 6 of hang squat snatches and of the toes to bar & chest to bar complexes. At the completion of the last repetition, male athlete 1 must sprint and cross the finish line, in order to release female athlete 2.

Female athlete 2 will then advance to the barbell, add the assigned weight to the bar, and perform 9 reps of hang squat snatches, followed by 3 sets of the following complex: 3 toe to bar & 3 bar muscle-up complex. Each rep of the complex is counted upon completion of the bar muscle up portion of the complex. It does not have to be performed in an unbroken fashion (i.e. the athlete may perform a toes to bar, drop from the rig, and then complete a bar muscle up.) Once done with the round of 9, the athlete will head back to the barbell and complete 6 hang squat snatches followed by 2 sets of the 3 toes to bar & 3 bar muscle up complex. Finally the athlete will complete 3 hang squat snatches, and 1 set of 3 toes to bar & 3 bar muscle up. At the completion of the final complex repetition, the athlete must sprint and cross the finish line in order to release male athlete 2.

Male athlete 2 will then advance to the barbell and perform the exact same rep scheme as the preceding female: 9, 6 and 3 of hang squat snatches and of the toes to bar & bar muscle up complexes. At the completion of the last repetition male athlete 2 will sprint across the finish line, and the workout will be complete.

The team score will be the total time it takes to complete the workout.

(The last athlete to cross the finish line must wear the chip)

Worm ‘N Stuff

Time cap: 11 Minutes

For Time

15 Synchro Burpees Over the Worm
20 Yard Worm Lunge
15 Synchro Worm Thrusters
20/15 Calorie Bike Each

Rest 1 minute

20/15 Calorie Bike Each
15 Synchro Worm Thrusters
20 Yard Worm Lunge
15 Synchro Burpees Over the Worm

–

FLOW

This event begins with all 4 athletes on the starting mat. At the sound of the beep, the team will advance to the worm and perform 15 synchro burpees over the worm. Once the burpees over the worm are complete, the team will clean the worm to their shoulder and lunge 20 yards. Once the team crosses the 20 yard mark they may now begin the 15 worm thrusters. Once the 15th worm thruster is complete, the athletes may dump the worm and advance to the four bikes to each simultaneously complete 20 calories for each male athlete and 15 calories for each female athlete.

All athletes must remain seated with the bikes until all four athletes complete their assigned calories on the bike, at which point they may sprint across the line. Once all four athletes cross the line, the one minute rest will begin.

Once the one minute rest is complete, the team will restart the workouts, in an opposite order of movements: first, the simultaneous bike calories of 20 for men and 15 for women, 15 worm thrusters, a 20 yard worm lunge, and finally, 15 synchro burpees over the worm. Once the athletes complete their final burpee over the worm, they will sprint across the line.

The team score will be the total time it takes to complete the workout, or the number of reps completed beneath the time-cap.

(The last athlete to cross the finish line must wear the chip.)