(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)

Transcription

1 Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you will have 6 minutes to find a max lift in the following complex: 1 Deadlift + 1 Hang Squat Clean + 2 Front Squats + 1 Jerk Athletes will be responsible for loading their own weights and for telling the judge the weight they will be using. The lifter may not lift until the judge has confirmed the weight. You may help each other load the barbell. You must use collars on your barbells. Knee sleeves and belts are permitted for this event. Each platform will have a 35lb barbell for women or a 45 lb barbell for men (depending on the division), and the following plates: two 1.25 lb plates, two 2.5 lb plates, two 5 lb plates, four 10 lb plates, four 25 lb plates, two 35 lb plates, and two 45 lb plates. Movement Standards: Deadlift The barbell begins on the ground, and the athlete will lift the bar up with a conventional foot position, and finish with the knees and hips extended, with the shoulders behind the bar. Hang Squat Clean Athletes must complete the deadlift lockout before re-dipping to initiate the hang clean. The hang squat clean must be initiated with the bar off the ground. In the squat the hip crease must reach a position below the top of the knee. The athlete may power clean and then complete a full depth front squat, instead of doing the full clean. This rep finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended and feet in line under the body. Cleaning the barbell from the ground in one continuous motion is not permitted. Front Squats The front squat must have the bar in the front rack position, with the hips and knees fully extended in between each rep. The hip crease must reach a position below the top of the knee in the bottom of the squat. The rep finishes with the bar still resting in the front rack position, with the hips returned to full extension.

2 Jerk The jerk starts with the barbell in the rack position on the shoulders. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. Athletes must have the weight under control and be stationary with both feet in line under the body to finish the rep. Athletes must wait for the judge s signal to drop the weight. Event 2 Balls to the Wall For time: 50 Wallballs 50 Ring Rows 50 Wallballs 40 Toes to Bar 50 Wallballs 30 Pull-Ups Time Cap= 12 minutes This workout is to be completed for time, with a time cap of 12 mins. Reps may be split up however desired between you and your partner. Women s teams will use a 14 lb Medicine Ball and throw above the 9ft line. Men s teams will use a 20 lb Medicine Ball and throw above the 10ft line. Movement Standards Wallballs The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown above the 9ft line for women, and above the 10ft line for men. These lines are clearly marked in a painted yellow strip on our wall, and will not be an issue to see. If the ball hits low or does not hit the wall, it is a no rep. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. Ring Rows All of the rings will be set at 40 inches from bottom of rings to the floor. We will have tape on the floor directly underneath the ring and feet must be in the middle of the tape. Each rep must start and finish in full extension with arms and elbows locked out. The rings must touch the chest with the elbows behind the shoulder in the top position.

3 Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. Any type of grip is allowed, and any sort of gymnastics grips are also permitted. If you or your partner cannot meet the toes to bar standards, knee raises will be the scaled version. Knees above the hip crease will be the standard for this movement. If you do knee raises, you will be scored lower than teams completing it as prescribed. Pull-Ups This is a standard chin-over-bar pull-up; strict, kipping or butterfly pull-ups are permitted. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar. If you or your partner cannot meet the standards, partner assisted pull-ups will be allowed. If you do partner assisted pull-ups, you will be scored lower than teams completing it as prescribed. Event 3 Snatches & BJ s For Time: (Waterfall style) Power Snatches (75/45 lbs) Box Jumps (24 /20 ) Time cap = 12 minutes This workout will be completed for time. Each athlete will complete reps of Power Snatches and Box Jumps, however you may not advance until your partner has completed their reps. Partner A will complete 21 Power Snatches, then will advance to the 21 box jumps. Partner B will be able to start their 21 Power Snatches as soon as Partner A has completed their 21 Power Snatches. You cannot advance to the next movement, or next rep scheme until your partner has completed their reps first. The Power Snatch weights will be 45 lbs for women and 75 lbs for men. The box heights will be 20 for women, and 24 for men.

4 Partner A Reps Completed Partner B Reps Completed 21 Power Snatches 21 Box Jumps 21 Power Snatches 15 Power Snatches 21 Box Jumps 15 Box Jumps 15 Power Snatches 9 Power Snatches 15 Box Jumps 9 Box Jumps 9 Power Snatches 9 Box Jumps Movement Standards Power Snatches The barbell begins on the ground and must be lifted overhead in one smooth 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. No part of the body other than the feet may touch the ground during the repetition. 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 power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met. Box Jumps 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. Failure to fully extend the hips on the top of the box will be a no rep. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control. Event 4 - Burpees and the Burn For time: Push empty sled 100 feet (1 length of arena floor) Add 1 plate to sled, and push sled back 100 feet

5 Add 1 plate to sled, and push sled back 100 feet Add 1 plate to sled, and push sled back 100 feet Add 1 plate to sled, and push sled back 100 feet Sprint back (without sled) 100 feet to the start line. The event time will stop when both partners have crossed the start line. Time cap = 5 minutes Sled pushes These will be done with a dogsled style sled. For women s teams, the 4 added plates will be 25 lbs, and 45 lbs for the men s teams. One or both team members can push or pull the sled at the same time. Both team members must travel with the sled however, so that the burpees can be completed at each end. The sled must be fully across the line for the team to start their burpees. Synchronized plate touch burpees Team members will face each other on opposite sides of a plate placed on floor. They will drop to the floor, and at the bottom of the burpee, both team members must touch the plate with both hands at the same time. They will then stand up and high five their partner with both hands before dropping down into the next rep. Event 5 - The Hundreds For time: 100 Single Skips PER Partner 100 Dumbbell Thrusters (20/35 lbs) 100 Alternating Dumbbell Snatches (20/35 lbs) 100 Kettlebell Swings (35/53 lbs) 100 Air Squats Sprint 100ft to Finish Line

6 Time cap = 20 minutes Movement Standards Skipping Athletes are required to bring their own skipping ropes for this event, and the ropes may be any length that the athlete chooses. The rope must spin forward for the rep to count, and the rope must pass completely under the feet once for each jump for the rep to count. Partner Walking Lunges Each partner will hold one dumbbell in each hand, suitcase carry style, and will hold onto their partner s shoulder with the other hand. You must lunge together as one synchronized unit. Walking lunges are required, and the trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the the athletes 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 chooses to step through at the top. The athletes must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not making contact with their partner, the athlete must reverse lunge are redo the rep. If the team meets the time cap during a portion of the lunges, you will be awarded 1 point for every foot of ground that you lunge. Total feet completed will be assessed by the judge. Dumbbell Thrusters The rep begins with the dumbbells on the floor, and a squat clean into the first thruster is allowed. The dumbbells must be held on the shoulders for the squat portion of the movement. At the bottom of the squat, the hip crease must pass below the knees. At the top of the rep, both dumbbells must be pressed up and come to a full lockout overhead, with the hips, knees and arms fully extended. Dumbbell 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. The dumbbell must be lowered below the top of the

7 athlete s head before he or she can switch hands for the next rep. 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. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or 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. Kettlebell Swings The kettlebell must be swung overhead, with the biceps in line with the athlete s ears. At the top of the rep, the hips and knees must be fully extended and the arms straight. There is no requirement for flexing the knees. Air Squats Athletes must lower down to the bottom of the squat, crease of hip below the height of the kneecap. At the top, the hips and knees must be fully extended. The athletes hands may not deliberately rest on the knees or legs for support. Sprint The athletes must sprint across the finish line together together to complete this workout.