Team of 3 Qualifier — Workout 1

7.5.17  7 PM CDT 7.17.17  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

Pro/AsRx

Athlete 1
Overhead Squat — 3 rep max

Athlete 2
Front Squat — 5 rep max

Athlete 3
Back Squat — 7 rep max

Masters 35+

Athlete 1
Overhead Squat — 3 rep max

Athlete 2
Front Squat — 5 rep max

Athlete 3
Back Squat — 7 rep max

Intermediate/Scaled

Athlete 1
Overhead Squat — 3 rep max

Athlete 2
Front Squat — 5 rep max

Athlete 3
Back Squat — 7 rep max

ADDITIONAL INFORMATION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

The team captain must enter all the scores.  This workout is scored as the total load of each of the three athlete’s individual lifts from the rack. An athlete may only contribute one score to the total. It is not their “reps x load”, but simply the load on the bar for all three athletes added.

For Example:
Athlete 1 – 200×3 =200,  Athlete 2175×5 = 175,  Athlete 3 – 150×7 = 150

Team Score = 200 + 175 + 150 = 525 lb.

The captain will then enter 525 for Workout 1.

**There is no time-cap for this workout.

MOVEMENT STANDARDS

Overhead Squat

Each rep starts and ends with the bar fully locked out and in line with the body overhead. At the bottom, the hip crease must clearly reach below the top of the knee. At the top, the barbell must come to full lockout overhead with the hips knees and arms fully extended, and the bar directly over the middle of the body. A full squat snatch IS ALLOWED, but not required, to start the movement as long as standard depth is achieved.

Front Squat

Each rep starts and ends with the bar in the front rack and in line with the body. At the bottom, the hip crease must clearly reach below the top of the knee. At the top, the barbell must remain in the front rack with the hips knees and arms fully extended, and the bar directly over the middle of the body.

Back Squat

Each rep starts and ends with the bar in the back rack and in line with the body. At the bottom, the hip crease must clearly reach below the top of the knee. At the top, the barbell must remain in the back rack with the hips knees, and the bar directly over the middle of the body.

EQUIPMENT

  • Barbell
  • Collars
  • Plates

Team of 3 Qualifier — Workout 2

7.5.17  7 PM CDT 7.17.17  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

Pro/AsRx

All Athletes

10 Minute AMRAP
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)

Masters 35+

All Athletes

10 Minute AMRAP
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)

Intermediate/Scaled

All Athletes

10 Minute AMRAP
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)

ADDITIONAL INFORMATION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

The minimum acceptable weights in kilograms for the medicine ball are 9 kg (20 lb.) and 6 kg (14 lb.).

This workout begins seated on the rower with the monitor set to zero meters. At the call of “3-2-1 … go,” the athlete will grab the handle and begin pulling, once they have reached 1000 meters, they will move to the wall or target to perform as many wall ball shots as possible in the remaining time allotted. Your score will be the number of wall ball shots completed after the 1000m row. Your team captain must enter the total reps completed by all three athletes to create the team score.

For Example:
Athlete 1 – 200 reps
Athlete 2 – 175  reps
Athlete 3 – 150 reps

Team Score = 200 + 175 + 150 = 525 reps.

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 break parallel, that is a NO REP. The rep is counted when the ball makes contact with the wall or target.

MOVEMENT STANDARDS

Row

Hands must be off the rower until the call of GO. You must remain on the rower until the display reads 1000 meters. You may coast over the required work, but cannot make an attempt to get off the rower such as unstrapping your feet or standing up until the display reaches 1000 meters.

Wall Ball Shots

The movement begins with the medicine ball on the ground.  The ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit a specified target.  The center of the ball must make contact with the target and clear the required height line.

If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

EQUIPMENT

  • Rower
  • Medicine Ball
  • Medicine Ball Target

TIMING APP – WETIME

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Team of 3 Qualifier — Workout 3

7.5.17  7 PM CDT 7.17.17  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

Pro/AsRx

All Athletes

14 Minute AMRAP
5 snatches (135/95lbs)
10 chest to bar pull-ups
15 burpee box jump overs (24/20in)

Masters 35+

All Athletes

14 Minute AMRAP
5 snatches (115/75lbs)
10 chest to bar pull-ups
15 burpee box jump overs (24/20in)

Intermediate/Scaled

All Athletes

14 Minute AMRAP
5 snatches (95/65lbs)
10 pull-ups
15 burpee box jump overs** (24/20in)
**step-overs allowed

ADDITIONAL INFORMATION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Your team captain must enter the total reps completed by all three athletes to create the team score.

For Example:
Athlete 1 – 50 reps
Athlete 2 – 55  reps
Athlete 3 – 45 reps

Team Score = 50 + 55 + 45 = 150 reps.

The minimum acceptable weights in kilograms for the medicine ball are 29 kg (65 lb.), 34 kg (75lb.), 43 kg (95 lb.), 52 kg (115 lb.), and 61 kg (135 lb.).

A clean and jerk is not permitted. A press from overhead IS ALLOWED as long as the bar does not come in contact with the athlete’s head or shoulders. In the box jump-over, there is no requirement to stand tall while on top of the box.

MOVEMENT STANDARDS

Snatch

In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet in line with the hips. A press from overhead will be allowed as long as the bar does not come in contact with the athlete’s head or shoulders.

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. The arms must be fully extended at the bottom of the pull-up, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

Burpee box jump over/Step overs

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

In the box jump-over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box, and then jump or step down on the other side. The athlete may also  jump completely over the box, in which the feet must go over the box, not around it.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

EQUIPMENT

  • Barbell
  • Collars
  • Plates
  • Pull-up bar
  • Plyo box

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Team of 3 Qualifier — Workout 4

7.12.17  7 PM CDT 7.17.17  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

Pro/AsRx

Athlete 1
12 min AMRAP
15 Deadlift (135/95lbs)
12 Hang Clean (135/95lbs)
9 Shoulder to Overhead (135/95lbs)

Athlete 2
12 min AMRAP
12 Deadlift (155/105lbs)
9 Hang Clean (155/105lbs)
6 Shoulder to OH (155/105lbs)

Athlete 3
12 min AMRAP
9 Deadlift  (185/125lbs)
6 Hang Clean (185/125lbs)
3 Shoulder to OH (185/125lbs)

Masters 35+

Athlete 1
12 min AMRAP
15 Deadlift (95/65lbs)
12 Hang Clean (95/65lbs)
9 Shoulder to Overhead (95/65lbs)

Athlete 2
12 min AMRAP
12 Deadlift (115/80lbs)
9 Hang Clean (115/80lbs)
6 Shoulder to OH (115/80lbs)

Athlete 3
12 min AMRAP
9 Deadlift  (135/95lbs)
6 Hang Clean (135/95lbs)
3 Shoulder to OH (135/95lbs)

Intermediate/Scaled

Athlete 1
12 min AMRAP
15 Deadlift (95/65lbs)
12 Hang Clean (95/65lbs)
9 Shoulder to Overhead (95/65lbs)

Athlete 2
12 min AMRAP
12 Deadlift (115/80lbs)
9 Hang Clean (115/80lbs)
6 Shoulder to OH (115/80lbs)

Athlete 3
12 min AMRAP
9 Deadlift  (135/95lbs)
6 Hang Clean (135/95lbs)
3 Shoulder to OH (135/95lbs)

ADDITIONAL INFORMATION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Your team captain must enter the total reps completed by all three athletes to create the team score. Each athlete will do this workout to create the total team score.

The minimum acceptable weights in kilograms are 29 kg (65 lb.), 36 kg (80 lb.), 43 kg (95 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 83 kg (185 lb.).

For the hang clean, taking the bar directly from the ground into a power clean in one continuous motion will also result in a NO REP.

MOVEMENT STANDARDS

Deadlift

This is a traditional deadlift with the hands outside the knees.  Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. Any grip is allowed, but the arms must be straight throughout.

Hang clean

Each repetition must start from the hang position, or any repetition taken from the floor, must achieve a deadlift lockout (arms, hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. At the top, the hips and knees must be fully extended with the feet in line, the bar racked on the shoulders and the elbows in front of the bar. The athlete is allowed to hang muscle clean, hang power clean or hang squat squat.

Shoulder to overhead

The barbell begins on the ground. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out over the center of the body. A shoulder press, push press, push jerk and/or split jerk may be used, as long as the weight is fully locked out overhead with the hips, knees and arms fully extended with the bar directly over the middle of the body and the feet back in line with the hips.

EQUIPMENT

  • Barbell
  • Collars
  • Plates

TIMING APP – WETIME

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Team of 3 Qualifier — Workout 5

7.12.17  7 PM CDT 7.17.17  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

Pro/AsRx

All athletes will complete separately.
18 min amrap

50 double unders
30 thrusters (95/65lbs)
5 ring muscle ups

60 double unders
25 thrusters (115/80lbs)
7 ring muscle ups

70 double unders
20 thrusters (135/95lbs)
10 ring muscle ups

80 double unders
15 thrusters (155/105lbs)
12 ring muscle ups

90 double unders
10 thrusters (175/115lbs)
15 ring muscle ups

100 double unders
5 thrusters (185/125lbs)
17 ring muscle ups

MAX double unders

Masters 35+

All athletes will complete separately.
18 min amrap

50 double unders
30 thrusters (75/55lbs)
25 pull ups

60 double unders
25 thrusters (95/65lbs)
30 pull ups

70 double unders
20 thrusters (115/80lbs)
20 chest to bar pull ups

80 double unders
15 thrusters (135/95lbs)
25 chest to bar pull ups

90 double unders
10 thrusters (155/105lbs)
10 ring muscle ups

100 double unders
5 thrusters (165/110lbs)
15 ring muscle ups

MAX double unders

Intermediate/Scaled

All athletes will complete separately.
18 min amrap

50 double unders
30 thrusters (75/55lbs)
25 pull ups

60 double unders
25 thrusters (95/65lbs)
30 pull ups

70 double unders
20 thrusters (115/80lbs)
20 chest to bar pull ups

80 double unders
15 thrusters (135/95lbs)
25 chest to bar pull ups

90 double unders
10 thrusters (155/105lbs)
10 ring muscle ups

100 double unders
5 thrusters (165/110lbs)
15 ring muscle ups

MAX double unders

ADDITIONAL INFORMATION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Your team captain must enter the total reps completed by all three athletes to create the team score. Each athlete will do this workout to create the total team score.

The minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 32 kg (70 lb.), 34 kg (75 lb.), 36 kg (80 lb.), 38kg (85 lb.), 43 kg (95 lb.), 45 kg (100 lb.), 47kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 75 kg (165 lb.), 83 kg (185 lb.)

Multiple barbells or assistance in changing weights IS PERMITTED.

Swings or rolls to support are not permitted. If consecutive kipping muscle ups are performed, a change of direction below the rings is required. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. On the thruster, the athlete may not drop the bar behind them.

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.

Thrusters

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees in the bottom position. A full squat clean into the thruster is permitted if the bar is taken from the ground. At the top of the rep, the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Ring Muscle-Ups

You must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’), and the feet off the ground. At the top, elbows must be fully locked out while supporting yourself above the rings. Control must be showed at the top. Kipping muscle ups are acceptable.

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, and feet are off the ground. At the top, the chest, must clearly come into contact with the bar, below the collarbone.

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.

EQUIPMENT

  • Barbell
  • Collars
  • Plates
  • Jump Rope
  • Gymnastics Rings
  • Pull-up Bar

TIMING APP – WETIME

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Team of 3 Qualifier — Workout 6

7.12.17  7 PM CDT 7.17.17  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

Pro/AsRx

All athletes
13 minute amrap

30 snatches (75/55lbs)
15 handstand push-ups
30 toes to bar
15 handstand push-ups

Masters 35+

All athletes
13 minute amrap

30 snatches (75/55lbs)
15 handstand push-ups
30 toes to bar
15 handstand push-ups

Intermediate/Scaled

All athletes
13 minute amrap

30 snatches (75/55lbs)
15 handstand push-ups
30 toes to bar
15 handstand push-ups

ADDITIONAL INFORMATION

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Your team captain must enter the total reps completed by all three athletes to create the team score. Each athlete will do this workout to create the total team score.

The minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 32 kg (70 lb.), 34 kg (75 lb.), 36 kg (80 lb.), 38kg (85 lb.), 43 kg (95 lb.), 45 kg (100 lb.), 47kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 75 kg (165 lb.), 83 kg (185 lb.)

Stand facing the wall on the same surface your hands will be on (if you are using plates with a mat or abmat you must take the measurement from that height), with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape and make sure it is clearly visible with the video camera. Others may restore the line between rounds if needed. If the head and hands are on different surfaces, the surfaces must be level. Use of an abmat and plates WILL BE ALLOWED, however the top of the pad must be flush with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep.

For the snatch, a clean and jerk is NOT ALLOWED.

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, that will result in a NO REP.

MOVEMENT STANDARDS

Snatch

In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet in line with the hips. A press from overhead will be allowed as long as the bar does not come in contact with the athlete’s head or shoulders.

Handstand Push-ups

Prior to starting you will need to establish the foot line for your handstand push-up. Each repetition of the handstand push-up BEGINS & ENDS with the HEELS in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line. At the bottom, the athlete’s head must make contact with the ground. Kipping IS ALLOWED.

Toes to bar

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.

EQUIPMENT

  • Barbell
  • Collars
  • Plates
  • Tape
  • Pull-up Bar

TIMING APP – WETIME

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