Arena One. Fitness Fitness Workout 1 = 'Push, Pull, Hang'

Transcription

1 WORKOUTS & STANDARDS For event program go here = bit.ly/cup2019program All fitness, inters + most overall events are 10mins: split into 2 scored workouts W1: 0-2mins 30secs (amrap or for time) - 30 secs reset - W2: 3mins - 10mins (7 min cap) FITNESS DIVISION. Arena One. Fitness Fitness Workout 1 = 'Push, Pull, Hang' CLOCK: 0 2:30mins 3 rounds for time Athlete 1: 7 (m) / 6 (f) Ring Push Ups * Athlete 2: 7 (m) / 6 (f) Jumping Toes to Rope Athlete 3: 7 (m) / 6 (f) Toes to Rings *20 hang power clean alternative at below W2 weights. 30 sec break. 2:30 3:00 Fitness Workout 2 = 'Snatch Handy' CLOCK: 3:00 10:00 mins , for time Ground to Overhead 40kg (m) 25kg (f) Thruster 40kg (m) 25kg (f)

2 Arena 1 Fitness Workout 1 Flow - each athlete must complete 1 part each round. can switch each round - tag between athletes - athletes can assist each other to pull up bar/high rings - 20 hang power clean can be subbed for HSPU/Ring PU only. Arena 1 Fitness Workout 2 Flow - reps can be shared anyway, no minimum work - only one bar off ground at a time. - tag between athletes WORKOUT FLOW VIDEO: Arena 1: Fitness Movement Standards Ring Push ups: A rep begins with elbows fully extended in control above the rings with only feet on the ground and ends in the same place. For each rep to count, athletes must touch chest of abmat & return to lock out at full elbow extension under control. (rings will be 2 inch from ground) Jumping Toes to Rope: A rep begins with athlete hands on the climbing rope, above shoulder height, with feet on the ground. A rep ends when feet, at the same time, touch the rope above the hands. Reps count when feet touch either side of rope or if one foot touches the rope, but both are pressed together. NOTE this is a standard climbing rope that goes from the ground to approx 13 Toes to rings: Starts in full hang with the elbows extended and heels behind the vertical line from the rings. Ends with any part of both feet touching the rings or hands at the same time. Ground to Overhead: Starts with the bar on ground. Ends with the bar locked out overhead with the knees, hips, shoulders and elbows in a straight, vertical line. With feet no wider than shoulders. Any style OK (any snatch, any clean & press or jerk, cluster). No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. Thruster: First reps can be a squat clean thruster. Each rep starts with hip crease below the knee & bar on/at shoulders. The bar must travel in one continuous motion from the squat to overhead. Each rep ends with the bar overhead, with shoulders, elbows, hips, & knees fully extended & feet parallel. No jerk is allowed, once the knees have been extended, they cannot re-dip. Hang Power Clean: Each rep begins with the bar in a hang position above the knee, and ends with bar in the front rack position, with knees and hips fully extended and elbows in front of the bar. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

3 Arena Two. Fitness Fitness Workout 1 = The Worm CLOCK: 0 2:30mins AMRAP Mixed Pair M+F: 8 Worm Squats * 3 rd Athlete: 10 Goblet Squats 32/24kg * *KB + Worm must remain off ground, above knee height, for reps to count 30 sec break. 2:30 3:00 Fitness Workout 2 = Synchro CLOCK: 3:00 10:00 mins 4 rounds of All Athletes: 15 Sync DB Single Arm GTO 15/10kg Mixed Pair M+F: 10 Sync Burpee over worm 3 rd Athlete: 15 Russian KB Swing 32/24kg

4 Arena 2 Fitness Workout 1 Flow - Worm + KB must remain off the ground, above knee height, for reps to score - Athletes can face each other or same direction on the worm - no tagging required, judge will call reps Arena 2 Fitness Workout 2 Flow - DB Sync is only at the top, all 3 athletes fully extended. - Burpee Sync is chest on floor, any step or jump over worm is allowed. - Can switch athletes on W2 after each round, not in middle. - no tagging required WORKOUT FLOW VIDEO: Arena 2: Fitness Movement standards Worm Squats: Rep begins with worm on both athlete s shoulders, on the same side. Then both athletes must pass through a full squat, hip crease below parallel, before returning to a fully extended position. Squat portion does not have to be synced. Both athletes must be fully extended (hips, knees) at the same time for a rep to count. Goblet Squats: Rep begins with two hands on kettlebell at collarbone or above. The kettlebell cannot be held (rested) on any shoulder. Then must pass through a full squat, hip crease below parallel, before returning to a fully extended position. Dropping the kettlebell will result in a no rep. Sync Single Arm DB Ground to Overhead: A rep starts with any part of the db touching the floor & ends with all 3 dumbbells locked out overhead, with athlete s hips, knees, shoulders, + elbows extended. The sync is at the top. Can be any arm, can alternate arms. If an athlete arrives early at the top they can wait for others to lock out. Arm must be a vertical line viewed from front & side. Sync Burpee over Worm: A rep starts with both athlete s chest & thighs on the floor at the same time, facing the worm. A rep ends when both athlete s feet land on the other side of the worm. Any jump or step allowed. Sync is chest & thighs, not the jump/step. Russian KB Swing: A rep starts with both hands on the kb, between the legs. A rep ends when kb is in line with shoulders or above, with elbows, knees + hips fully extended.

5 Arena Three. Fitness Fitness Workout 1 = The Sprint CLOCK: 0 2:30mins AMRAP Female Athlete: 20m Sprint, hold 15kg Plate Male Athlete: 20m Sprint, hold 25kg Plate 3 rd Athlete: 20m Sprint, hold 50/30kg slam ball 30 sec break. 2:30 3:00 Fitness Workout 2 = Keyboard Warrior CLOCK: 3:00 10:00 mins Relay, for time, each athlete in Turn 15/12 Cals Ski Erg 14 Overhead Rev. Lunges 25/15kg plate 7 Slam Ball Clean - 50/30kg 20m Slam Ball Roll - 50/30kg

6 Arena 3 Fitness Workout 1 Flow - Slam Ball & both plates remain off the ground, above knee height, to score - Tag after each 20m - At least one foot must touch the 10m turnaround mark. Any short reps will be deducted 20m. - Partial score will be given for 10m completed at time cap. Arena 3 Fitness Workout 2 Flow - Ergs should be reset to zero, if not, just continue on, your referee will do the math. - Reverse lunges are off/on the unused plate - Each athlete must complete all 4 parts before tagging next athlete or running to finish line. - Partial score will be given for 10m ball roll completed at time cap. FLOW VIDEO HERE = Arena 3: Fitness Movement standards Overhead Reverse Lunges: Rep begins with both feet (heels) clearly inside the marked area with plate held overhead, elbows do not have to be locked out, but plate cannot touch head. Athletes then step backwards with one leg, knee must touch the floor & return to the marked area. Knees & hips do NOT have to be fully extended inside the marked area. Both heels must be clearly on the plate at the same time for rep to count. Slam Ball Clean: Rep begins slam ball on ground. Rep ends when any part of the slam ball is touching collar bone or above, hips & knees must be fully extended for reps to count. Slam Ball Roll: Roll/push the ball anyway, ball cannot be lifted off ground.

7 INTERMEDIATE DIVISION. Arena One. Intermediate Workout 1 = 'Push, Pull, Hang' CLOCK: 0 2:30mins 3 rounds for time Athlete 1: 7 (m) / 6 (f) HSPU * Athlete 2: 7 Chest to Bar (m) / Chin over Bar Pull Up (f) Athlete 3: 7 (m) / 6 (f) Toes to Rings *20 hang power clean alternative at below W2 weights. 30 sec break. 2:30 3:00 Workout 2 = 'Snatch Handy' CLOCK: 3:00 10:00 mins , for time Ground to Overhead 50kg (m) 30kg (f) Thruster 50kg (m) 30kg (f)

8 Arena 1 Intermediate Workout 1 Flow - each athlete must complete 1 part each round. can switch each round - tag between athletes - athletes can assist each other to pull up bar/high rings - 20 hang power clean can be subbed for HSPU/Ring PU only. Arena 1 Intermediate Workout 2 Flow - reps can be shared anyway, no minimum work - only one bar off ground at a time. - tag between athletes WORKOUT FLOW VIDEO: Arena 1: Intermediate Movement standards HSPU: Rep begins with head on the mat and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall (wood), the hips open, and the body in line with the arms. Every part of the hands and fingers must remain on the specific hspu board. (for practice use 15kg plates + abmat) Chest to Bar: (males only) A rep starts in a hanging position with arms fully extended. A rep ends when the torso between clavicle & naval makes contact with the bar. Any style, any grip allowed. Pull Ups (female only): A rep starts in a hanging position with arms fully extended. A rep ends when the chin breaks the horizontal line create by the top of the pull up bar. Any style, any grip allowed. Toes to rings: Starts in full hang with the elbows extended and heels behind the vertical line from the rings. Ends with any part of both feet touching the rings or hands at the same time. Ground to Overhead: Starts with the bar on ground. Ends with the bar locked out overhead with the knees, hips, shoulders and elbows in a straight, vertical line. With feet no wider than shoulders. Any style OK (any snatch, any clean & press or jerk, cluster). No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. Thruster: First reps can be a squat clean thruster. Each rep starts with hip crease below the knee & bar on/at shoulders. The bar must travel in one continuous motion from the squat to overhead. Each rep ends with the bar overhead, with shoulders, elbows, hips, & knees fully extended & feet parallel. No jerk is allowed, once the knees have been extended, they cannot re-dip. Hang Power Clean: Each rep begins with the bar in a hang position above the knee, and ends with bar in the front rack position, with knees and hips fully extended and elbows in front of the bar. With feet no wider than shoulders. Any style OK (any snatch, any clean & press or jerk, cluster). No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

9 Arena Two. Intermediate Intermediate Workout 1 = The Worm CLOCK: 0 2:30mins AMRAP Mixed Pair M+F: 6 Worm Thruster alt sides* 3 rd Athlete: 8 American KB Swings 32/24kg * *KB + Worm must remain off ground, above knee height, for reps to count 30 sec break. 2:30 3:00 Intermediate Workout 2 = Synchro CLOCK: 3:00 10:00 mins 4 rounds of All Athletes: 15 Sync Single Arm GTO 22.5/15kg Mixed Pair M+F: 12 Sync Burpee over worm 3 rd Athlete: 9 SA Overhead DB Squat 22.5/15kg

10 Arena 2 Intermediate Workout 1 Flow - Worm + KB must remain off the ground, above knee height, for reps to score - Athletes can face each other or same direction on the worm - no tagging required, judge will call reps Arena 2 Intermediate Workout 2 Flow - DB Sync is only at the top, all 3 athletes fully extended. - Burpee Sync is chest on floor, any step or jump over worm is allowed. - Can switch athletes on W2 after each round, not in middle. - no tagging required WORKOUT FLOW VIDEO: Arena 2: Intermediate Movement standards Worm Thruster: Rep begins with worm on both athlete s shoulders, on the same side. Then both athletes must pass through a full squat, hip crease below parallel, before returning to a fully extended position with worm on opposite shoulders. Squat portion does not have to be synced. Full elbow extension is not required when passing over the heads. Both athletes must be fully extended (hips, knees) at the same time for a rep to count. American KB Swing: A rep starts with both hands on the kb, between the legs. A rep ends when kb handle is in line in a vertical line above the head, with shoulders, elbows, knees + hips fully extended. Sync Single Arm DB Ground to Overhead: A rep starts with any part of the db touching the floor & ends with all 3 dumbbells locked out overhead, with athlete s hips, knees, shoulders + elbows extended. The sync is at the top. Can be any arm, can alternate arms. If an athlete arrives early at the top they can wait for others to lock out. Arm must be a vertical line viewed from front & side. Sync Burpee over Worm: A rep starts with both athlete s chest & thighs on the floor at the same time, facing the worm. A rep ends when both athlete s feet land on the other side of the worm. Any jump or step allowed. Sync is chest & thighs, not the jump/step. SA Overhead DB Squat: Can squat snatch the first rep, but first rep starts from the ground. Each rep after rep starts with in a full squat, with DB overhead, hip crease below parallel, before returning to a fully extended position with DB overhead in a full lockout position with hips, knees and arms fully extended. The dumbbell cannot touch any part of the body/head for the duration of that particular rep.

11 Arena Three. Intermediate Intermediate Workout 1 = The Sprint CLOCK: 0 2:30mins AMRAP Female Athlete: 20m Sprint, hold 15kg Plate Male Athlete: 20m Sprint, hold 25kg Plate 3 rd Athlete: 20m Sprint, hold 50/30kg slam ball 30 sec break. 2:30 3:00 Intermediate Workout 2 = Keyboard Warrior CLOCK: 3:00 10:00 mins Relay, for time, each athlete in Turn 16/13 Cals Ski Erg 12 Slam Ball Rev. Lunges - 50/30kg 6 Slam Ball Over Shoulder - 50/30kg 20m Slam Ball Roll - 50/30kg

12 Arena 3 Intermediate Workout 1 Flow - Slam Ball & both plates remain off the ground, above knee height, to score - Tag after each 20m - At least one foot must touch the 10m turnaround mark. Any short reps will be deducted 20m. - Partial score will be given for 10m completed at time cap. Arena 3 Intermediate Workout 2 Flow - Ergs should be reset to zero, if not, just continue on, your referee will do the math. - Reverse lunges are off/on the unused plate - Each athlete must complete all 4 parts before tagging next athlete or running to finish line. - Partial score will be given for 10m ball roll completed at time cap. FLOW VIDEO HERE = Arena 3: Intermediate Movement standards Slam Ball Reverse Lunges: Rep begins with both feet (heels) clearly inside the marked area with slam ball on one shoulder. Athletes then step backwards with one leg, knee must touch the floor & return to marked area. Knees & hips do NOT have to be fully extended inside the marked area. Both heels must be clearly on the plate at the same time for rep to count. Slam Ball Over Shoulder: Rep begins slam ball on ground. Rep ends when the slam passes over the horizontal plane of one shoulder. Rep ends with ball behind the athlete. Any left & jerk over the shoulder is allowed. Ball cannot roll over side of arm. Slam Ball Roll: Roll/push the ball anyway, ball cannot be lifted off ground.

13 OVERALL (RX) DIVISION. Arena One. Overall Overall Workout 1 = Opener CLOCK: 0 2:30mins 3 rounds for time Athlete 1: 8 (m) / 7 (f) HSPU Athlete 2: 3 (m) / 2 (f) Toes to Rings + Ring Muscle Up/Back Uprise Athlete 3: 2 Rope Climb 13 Legless (m) / Legs (f) 30 sec break. 2:30 3:00 Overall Workout 2 = CLOCK: 3:00 10:00 mins EMOM Ladder, 7 minutes. Starting weights 85/45 6 reps every minute Athlete 1: 3 Front Squat Athlete 2: 2 Clean (any) Athlete 3: 1 Ground to Overhead 3 min break (equipment reset) Overall Workout 3 = Double Grip For Time, 10 min cap shared anyway 50 Double touch (ttb + c2b) 50 Thruster 60/40 18 Rope Climb legless/legs 50 Shoulder to Overhead 60/ AFTER LUNCH Overall Workout 4 = The 4pm RX For Time, 10 min cap 4 rounds 15 Squat Clean (shared) 85/55kg 12 Sync burpees over the bar (mixed pair) 9/7 Ring Dips (3 rd athlete)

14 Arena 1 Overall Workout 1 Flow - each athlete must complete 1 part each round. can switch each round - tag between athletes - athletes can assist each other to pull up bar/high rings Arena 1 Overall Workout 2 Flow - each athlete must complete 1 part each round. can switch each round - only one bar off ground at a time. - tag between athletes - team mates can assist racking on front squat - add 5kg (total) to each bar, each minute - in the event of an identical score, teams who cross the finish line first place higher. Arena 1 Overall Workout 3+4 Flow - only one bar off ground at a time. - tag between athletes - athletes will have to move one bar or push together for burpees WORKOUT FLOW VIDEO w1+2: WORKOUT FLOW VIDEO w3: WORKOUT FLOW VIDEO w4: Arena 1: Overall Movement Standards HSPU: Rep begins with head on the mat and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall (wood), the hips open, and the body in line with the arms. Every part of the hands and fingers must remain on the specific hspu board. (for practice use 15kg plates + abmat) Rope Climb: Must touch cross beam at top. Legless in men. Legs or legless if women. Toes to rings + Ring Muscle Up/Back Uprise: Any style allowed, kipping, butterfly or strict with any grip type. Athletes must complete one toes to ring & one muscle up to score a rep. Athletes can choose to drop down between reps. Athlete complete a toes to ring (see above) then a muscle up rep starts with athlete hanging from the rings, with straight arms (elbows fully extended). Athletes can choose to bend elbows, after first demonstrating straight arms at start of each rep. Rep ends with athlete, showing control, above the rings with elbows locked out. Variations: Back uprise is allowed. Athletes can choose to complete toes to rings when falling out of the muscle up or back uprise. (ttr + back uprise here credit Thomas pitcher) Front Squat: First reps can be a squat clean. Each rep starts with hip crease below the knee & bar on/at shoulders. Rep ends with the bar on/at shoulders with hips, & knees fully extended & feet parallel. Clean (any): Each rep begins with the bar on the floor, and ends with bar in the front rack position, with knees and hips fully extended and elbows in front of the bar. With feet no wider than shoulders. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. Ground to Overhead: Starts with the bar on ground. Ends with the bar locked out overhead with the knees, hips, shoulders and elbows in a straight, vertical line. With feet no wider than shoulders. Any style OK (any snatch, any clean & press or jerk, cluster). No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

15 Thruster: First reps can be a squat clean thruster. Each rep starts with hip crease below the knee & bar on/at shoulders. The bar must travel in one continuous motion from the squat to overhead. Each rep ends with the bar overhead, shoulders, elbows, hips, & knees fully extended & feet parallel. Shoulder to Overhead: Starts with the bar on/at shoulders. Ends with the bar locked out overhead with the knees, hips, shoulders and elbows in a straight, vertical line. With feet no wider than shoulders. Any style OK (strict, jerk, push). Double Touch: 1 rep is a Toes to bar followed by Chest to bar. Any style any grip, can use downward kip from ttb to butterfly into chest to bar. Squat Clean: Each rep begins with the bar on ground, and ends with bar in the front rack position, with knees and hips fully extended and elbows in front of the bar. The middle of each rep athletes must pass through a full squat. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. Power clean + front squat is allowed. Sync Burpees: Open RX standard. Sync is chest down. No step up or step back is allowed. A jump up and jump back with feet moving at the same time is required. Ring Dips: Starts with elbows locked out, elbows bend deeper than 90degrees with shoulders below the top of the elbows and hips must also travel downward under the rings. Reps ends with return to elbow locked out in a vertical line above rings. Arena Two. Overall Overall Workout 1 = The Worm CLOCK: 0 2:30mins AMRAP Mixed Pair M+F: 4 Worm GTO alt sides * 3 rd Athlete: 8 SA Overhead KB Squat 32/24kg * *KB (not worm) must remain off ground, above knee height, for reps to count 30 sec break. 2:30 3:00 Overall Workout 2 = Synchro CLOCK: 3:00 10:00 mins 4 rounds of All Athletes: 9 Sync Single Arm KB/DB GTO 32kg (m1), 22.5kg (f1), 24/15kg (3 rd ) 3 rd Athlete: 12 American KB Swings 32/24kg Mixed Pair M+F: 15 Worm Squats

16 Arena 2 Overall Workout 1 Flow - KB (not worm) must remain off the ground, above knee height, for reps to score - Athletes can face each other or same direction on the worm - no tagging required, judge will call reps Arena 2 Overall Workout 2 Flow - DB/KB Sync is only at the top, all 3 athletes fully extended. - Can switch athletes on W2 after each round, not in middle. - Mixed pair can have worm on shoulders while 3 rd athlete finishes swings - no tagging required WORKOUT FLOW VIDEO: Arena 2: Overall Movement standards Worm GTO: Rep begins with worm on floor, sideways to athletes. The worm must travel onto both shoulders, and both athletes must be full extended at this point for rep to count. Full elbow extension is not required when passing over the heads. Rep ends with worm on ground on opposite side SA Overhead KB Squat: Can squat snatch the first rep, but first rep starts from the ground. Each rep after rep starts with in a full squat, with KB overhead, hip crease below parallel, before returning to a fully extended position with KB overhead in a full lockout position with hips, knees and arms fully extended. Kettlebell base can be facing any direction and the kettlebell cannot touch any part of the body/head for the duration of that particular rep. Sync Single Arm DB/KB Ground to Overhead: A rep starts with any part of the KB/DB touching the floor & ends with all 3 dumbbells locked out overhead, with athlete s hips, knees + elbow extended. The sync is at the top. Can be any arm, can alternate arms. If an athlete arrives early at the top they can wait for others to lock out. Arm must be a vertical line viewed from front & side. Kettlebell base can be facing any direction. American KB Swing: A rep starts with both hands on the kb, between the legs. A rep ends when kb handle is in line in a vertical line above the head, with shoulders, elbows, knees + hips fully extended. Worm Squats: Rep begins with worm on both athlete s shoulders, on the same side. Then both athletes must pass through a full squat, hip crease below parallel, before returning to a fully extended position. Squat portion does not have to be synced. Both athletes must be fully extended (hips, knees) at the same time for a rep to count.

17 Arena Three. Overall Overall Workout 1 = The Sprint CLOCK: 0 2:30mins AMRAP Female Athlete: 20m Sprint, hold 15kg Plate Male Athlete: 20m Sprint, hold 25kg Plate 3 rd Athlete: 20m Sprint, hold 50/30kg slam ball 30 sec break. 2:30 3:00 Overall Workout 2 = Keyboard Warrior CLOCK: 3:00 10:00 mins Relay, for time, each athlete in Turn 25/20 Cals Ski Erg 20m Handstand Walk * 12 Slam Ball Over Shoulder - 50/30kg *can sub HS walk for Slam Ball Bear Crawl

18 Arena 3 Overall Workout 1 Flow - Slam Ball & both plates remain off the ground, above knee height, to score - Tag after each 20m - At least one foot must touch the 10m turnaround mark. Any short reps will be deducted 20m. - Partial score will be given for 10m completed at time cap. Arena 3 Overall Workout 2 Flow - Ergs should be reset to zero, if not, just continue on, your referee will do the math. - Each athlete must complete all 3 parts before tagging next athlete or running to finish line. - Athletes must drop at the 10m mark to turnaround FLOW VIDEO HERE = Arena 3: Overall Movement standards Handstand Walk: Rep begins with athlete in a handstand with hands behind the 10m start line, distance ends when hands clearly pass the 20m mark. handstands must be minimum of 5 metres unbroken, there will be a 5m mark to drop if needed. Slam Ball Over Shoulder: Rep begins slam ball on ground. Rep ends when the slam passes over the horizontal plane of one shoulder. Rep ends with ball behind the athlete. Any left & jerk over the shoulder is allowed. Ball cannot roll over side of arm. Slam Ball Roll: Roll/push the ball anyway, ball cannot be lifted off ground.

19 Finals. Fitness 10m worm lunge (mixed pair) 10m regionals lunge (3rd athlete) 15 x2 (m), 10 x 2 (f) 10m worm lunge (mx) 10m reg lunge (3rd) 12 sync push ups (mx) 10/9 Toes to rings (3rd) 9 sync toes to bar(mx) 10/9 Toes to rings (3rd) 45 deadlift, 85/55 (shared) 10m worm lunge (mixed pair) 10m regionals lunge (3rd athlete) 15 x2 (m), 10 x 2 (f) 10m worm lunge (mx) 10m reg lunge (3rd) Intermediate 10m worm lunge (mixed pair) 10m regionals lunge (3rd athlete) 22.5 x2 (m), 15 x 2 (f) 10m worm lunge (mx) 10m reg lunge (3rd) 9 sync toes to bar (mx) 3/2 Rope climb (3rd) 9 sync toes to bar(mx) 2 Rope climb (3rd) 45 squat clean, any 70/45 (shared) 10m worm lunge (mixed pair) 10m regionals lunge (3rd athlete) 22.5 x2 (m), 15 x 2 (f) 10m worm lunge (mx) 10m reg lunge (3rd) Overall (rx) 10m worm lunge (mixed pair) 10m regionals lunge (3rd athlete) 32&24kb (m), 22.5 x 2 (f) 10m worm lunge (mx) 10m reg lunge (3rd) 7 sync bar mup (mx) 50 heavy dubs (3rd) 7 sync bar mup (mx) 50 heavy dubs (3rd) 50 snatch, any 70/45 (shared) 10m worm lunge (mixed pair) 10m regionals lunge (3rd athlete) 32&24kb (m), 22.5 x 2 (f) 10m worm lunge (mx) 10m reg lunge (3rd)

20 Movement standards: Worm lunge: Each rep starts with the athletes on the same side of the worm, with the worm resting on their shoulders. Both athletes take the worm form the ground and place it on the shoulders. At the bottom, each athlete s knee must make contact with the groun. At the top of each step, each athlete s hips and knees must be fully extended at the same time before beginning the next step. Start lunging from behind the line and finish when they cross the line. If they shuffle steps in between the lunges they will need to drop the worm and pick it up again to continue lunging, same thing will occur if the judge call a no rep during a lunge. Regionals lunge: Each lunge starts with one dumbbell held overhead and the other one held at the shoulder, the feet together and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain in position for the duration of the repetition. The rep ends with the dumbbells in position and the athlete standing tall, with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete choses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the overhead dumbbell comes into contact with the head or body, the athlete must restart fro the last proper rep. Toes to rings: Starts in full hang with the elbows extended and heels behind the vertical line from the rings. Ends with any part of both feet touching the rings or hands at the same time. Push-Ups to 15kg plate (female): A rep begins with elbows fully extended in a regular plank (shoulders, hips and knees in line) with hands beside the 15kg plate with feet on the ground and ends in the same place. For each rep to count, athletes must touch their chest with the 15kg plate & return to lock out at full elbow extension under control. The sync with the other athlete will occur at the top of the rep for it to count. Ring Push ups (male): A rep begins with elbows fully extended in control above the rings with only feet on the ground and ends in the same place. For each rep to count, athletes must touch chest of abmat & return to lock out at full elbow extension under control. (rings will be 2 inch from ground). The sync with the other athlete will occur at the top of the rep for it to count. Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lift the bar until the hips and knees reach full extension and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing. Sync Toe-to-bar: In the synchronized toes-to-bars, the athletes must go from a full hang to having the toes touch the pull-up bar at the same time. At the start of each rep, the arms must be fully extended and the feet must be off the ground and brought back behind the bar and behind the body. At the top, both pairs of feet must come into contact with the bar inside the hands and at the same time. Rope Climb: Must touch cross beam at top. Legless in men. Legs or legless if women. Squat clean: Each rep begins with the barbell on the ground. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. A power clean followed by a front squat is allowed.

21 Sync Bar Muscle-Up: The athletes must begin with, or pass through, a hang below the bar, with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable but not pull-overs, rolls to support and glide kips are not permitted. Any part of the feet may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above 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. Both athletes must hold the top position at the same time for the rep to count. Partners may assist each other in jumping up to the bar the beginning of a rep. Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. At the top, the barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. For event program & team lists, wave times go here = bit.ly/cup2019program