Men Scaled
15min cap

1-rep max strict press
3-rep max front squat

*score is all 4 lifts combined

Women Scaled
15min cap

1-rep max strict press
3-rep max front squat

*score is all 4 lifts combined

Men Intermediate
15min cap

1-rep max strict press
3-rep max front squat

*score is all 4 lifts combined

Women Intermediate
15min cap

1-rep max strict press
3-rep max front squat

*score is all 4 lifts combined

Movement Standards

Front Squat

The barbell must be taken from the floor. Each rep begins and ends with the bar in the front rack and in-line with the body. At the bottom, the hip crease must clearly extend below the top of the knee. At the top of the movement, the barbell must remain in the front rack with the hips and knees fully extended. All three reps must be performed consecutively without dropping the barbell. The first of the three reps may be a squat clean.

Strict Press

The barbell must be taken from the floor. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out over the center of the body. The rep is finished when the hips, knees and arms are fully extended with the bar directly over the center of the body and the feet back in-line with the hips. No movement below the shoulders is allowed—heels, knees and hips must stay in-line at all times and the full foot must stay in contact with the ground. The athlete must show a pause between the clean and strict press attempt.

Men Scaled
15min AMRAP

20 ring rows
40 box jumps/step-ups (24in box)
20 hanging knee raises
80 single unders

*divide reps however you’d like

Women Scaled
15min AMRAP

20 ring rows
40 box jumps/step-ups (20in box)
20 hanging knee raises
80 single unders

*divide reps however you’d like

Men Intermediate
15min AMRAP

20 pull ups
40 box jumps/step-ups (24in box)
20 toes to bar
80 double unders

*divide reps however you’d like

Women Intermediate
15min AMRAP

20 pull ups
40 box jumps/step-ups (20in box)
20 toes to bar
80 double unders

*divide reps however you’d like

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.

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.

Box Jump/Step Overs

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump up, step up, jump down, or step down as long as both feet start on the ground and both feet end on the box and in control.

Reaching full extension in the air while jumping down will result in a NO REP. Failure to extend the hips and knees at the top will also result in a NO REP.

Men Scaled
15min AMRAP

20 hang cleans (95lbs)
20 wall ball shots (14lbs – 9ft)
20 deadlifts (95lbs)
20 wall ball shots (14lbs – 9ft)

*divide reps however you’d like

Women Scaled
15min AMRAP

20 hang cleans (65lbs)
20 wall ball shots (10lbs – 9ft)
20 deadlifts (65lbs)
20 wall ball shots (10lbs – 9ft)

*divide reps however you’d like

Men Intermediate
15min AMRAP

20 hang cleans (115lbs)
20 wall ball shots (20lbs – 9ft)
20 deadlifts (115lbs)
20 wall ball shots (20lbs – 9ft)

*divide reps however you’d like

Women Intermediate
15min AMRAP

20 hang cleans (75lbs)
20 wall ball shots (14lbs – 9ft)
20 deadlifts (75lbs)
20 wall ball shots (14lbs – 9ft)

*divide reps however you’d like

Movement Standards

Hang clean

Each repetition must begin from the hang position. Any repetition taken from the floor must achieve a deadlift lock-out (arms, hips and knees fully extended, shoulders behind the bar) BEFORE re-dipping to initiate the hang clean. At the top of the movement, 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 clean.

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 clearly below the knee, and thrown to hit the specified 9’ 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 fails to make contact with the target, it will result in a NO REP. If the athlete’s hip crease does not clearly extend below parallel, it will result in a NO REP.

Deadlifts

This is a traditional deadlift with the hands gripping the barbell outside the knees. Sumo deadlifts are NOT ALLOWED. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders open and behind the bar. Any hand position is allowed, but the arms must be straight throughout the movement. Deliberate bouncing or increased speed on the descent of the barbell is NOT ALLOWED.

Dropping the barbell after completion of a repetition is permitted. Hitching is permitted, so long as full extension of the knees and hips is eventually reached before dropping the bar or returning it to the ground.

Men Scaled
15min AMRAP

250m row
10 burpees over rower

*partner 1 completes a full round, then partner 2 completes a full round, etc.

Women Scaled
15min AMRAP

250m row
10 burpees over rower

*partner 1 completes a full round, then partner 2 completes a full round, etc.

Men Intermediate
15min AMRAP

250m row
10 burpees over rower

*partner 1 completes a full round, then partner 2 completes a full round, etc.

Women Intermediate
15min AMRAP

250m row
10 burpees over rower

*partner 1 completes a full round, then partner 2 completes a full round, etc.

Movement Standards

Row

The athlete may begin the workout seated and strapped into the rower’s foot pedals, but may NOT grab the handle until the call of “GO.” The athlete must remain on the rower until the display reads at least 250 meters. Coasting over the required work IS ALLOWED. However, the athlete cannot make an attempt to get off the rower, such as un-strapping their feet or standing up until the display reaches 250 meters. The monitor must be set to zero at the beginning of each round. Either athlete or the judge may reset the monitor.

Burpee over rower

In the bottom position of the burpee, the athlete’s chest and thighs must be simultaneously touching the ground. The athlete must jump over the railing of the erg from both feet—one-footed jumping or stepping over is NOT permitted. Both of the athlete’s feet must pass over the top of the erg railing. Burpees may be performed laterally in position to the rower, so long as the above standards are met. A repetition is complete every time the athlete lands on the opposite side of the erg from where the burpee was performed. The athlete’s head may not be over the erg railing during their burpee.