Scoring: Score is the total reps completed in both portions of the workout.

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1 WoDs v2.0 WoD 1 - Oh My Quads! Scoring: Score is the total reps completed in both portions of the workout. 6 time cap (clock keeps going) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 48 dumbbell thrusters 72 dumbbell thrusters 72 wall balls 80 walls balls 24 pull-ups 36 pull-ups 36 pull-ups 40 pull-ups dumbbell thrusters Youth (7-9) 5#, Youth (10-12) 10#, one in each hand wall balls Teen (13-15) 14#/10# 10 /9, Teen (16-18) 20#/14# 10 /9 1 rest 3 RFT (5 time cap) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 24 air squats 24 air squats 24 air squats 24 air squats 12 hang cleans 12 hang cleans 12 power cleans 12 power cleans power cleans Teen (13-15) 65#/55#, Teen (16-18) 95#/65# hang cleans Youth (7-9) 15#, Youth (10-12) 35# WoD 2a 1RM Clean & Jerk (teen divisions only) Scoring: Greatest load lifted successfully with proper technique and meeting prescribed standards. 5 time cap Athlete has 5 minutes to get 1 rep maximum clean and jerk. Athlete must demonstrate proper technique and knowledge of the movement. Athlete will be responsible for changing his or her own weights. Judges cannot assist with this. For safety purposes, judges may prohibit athlete from lifting weight in an unsafe manner. 1

2 WoD 2b - Battle Stations Scoring: Each station will be scored for total reps or calories completed in the time allowed (1 ). Spend 1 minute at each station, do 1 min max reps then move to next station with 60 seconds rest in between. OHS squats Double-unders Bar Muscle Ups/chest to bar/pull-ups Pistols/Air squats Max Cal Row OHS Youth (7-9) 15#, Youth (10-12) 25#, Teen (13-15) 45#/35#, Teen (16-18) 75#/65# rig work Youth (7-12) pull-ups, Teen (13-15) chest to bar, Teen (16-18) bar muscle ups Rx pistols, Scaled air squats WoD 3 - Lone Survivor Scoring: Score will be the sum of the total number of reps for each successfully completed round plus the reps completed in the last round. Once all the required reps for a given round are not completed within the allowed time, the athlete is finished. EMOM hang power snatch, burpee over bar, go until reps cannot be completed in the 1 minute window. Ascending ladder. 1 st minute: 1 hang snatch, 2 burpees over bar 2 nd minute: 2 hang snatches, 4 burpees over bar 3 rd minute: 3 hang snatches, 6 burpees over bar 4 th minute: 4 hang snatches, 8 burpees over bar etc. Youth (7-9) 15#, Youth (10-12) 25#, Teen (13-15) 55#/35#, Teen (16-18) 75#/55# WoD 4 Get Over It! Scoring: This is a chipper WoD and the score is the number of successful reps completed before the time runs out. The row will count as one rep. This is NOT an AMRAP. 16 time cap 1000m row 2

3 50 burpees to plate 40 slam ball over shoulder 30 T2B/K2E/knee raises 20 dumbbell lunges 10 shoulder to overhead slam ball Youth (10-12) 20#, Teen (13-15) 50#/35#, Teen (16-18) 70#/50# rig work Youth (10-12) knee raises, Teen (13-15) knees to elbow, Teen (16-18) toes to bar dumbbell lunges Youth (10-12) 10#, Teen (13-15) 20#/15#, Teen (16-18) 35#/25# shoulder to overhead Youth (10-12) 25#, Teen (13-15) 65#/55#, Teen (16-18) 75#/65# Standards v1.1 Body Weight Movements Air Squats Athlete must squat with both feet on the ground bringing the crease of the hip below the horizontal plane of the top of the knee. Athlete then drives up through his/her heels to standing position with hips and knees fully extended. Bar Muscle-Ups Athlete starts by hanging from bar with full extension of the elbows and shoulders. The movement finishes with the athlete above the bar with full extension of the elbows. Burpees Over Barbell The athlete must be facing the barbell at the bottom position, with the athlete's chest and hips touching the ground. The athlete must come to their feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. Do not need to fully extend hips during jump. Box Jumps Every rep must begin with both feet on the floor. The rep finishes with both feet on top of the box and the hips and knees fully extended while in control on top of the box. Athletes may jump or step up as long as both feet start on the ground and both feet end on the box in control. Note: Elite Teen (16-18) division does not allow step-ups. Double-unders These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the 3

4 rope must clear under both feet twice during a single jump. Attempts where the rope catches before clearing under both feet twice do not count. You are permitted to use your own rope. Single-unders These are standard single-unders with the rope passing once around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear once under the feet during the jump. Attempts where the rope catches before clearing once do not count. You are permitted to use your own rope. Hanging Knee Raises (High Knees) Hang from pull-up bar with palms facing away from body. Raise knees together above parallel of the thigh. Lower knee with full hip and leg extension so that feet go behind the vertical plane of the pull-up bar. Knees to Elbows Hang from pull-up bar with palms facing away from body with shoulders and arms fully extended. Bring knees and elbows together so that both knees touch the elbows or upper arms just above the elbows (tricep area) simultaneously. Lower knee with full hip and leg extension so that feet go behind the vertical plane of the pull-up bar. Pistols Pistols or one-legged squats are to be performed on alternating legs. Athlete must go down with one leg completely off the floor to the point where the hip crease breaks the horizontal plane of the top of the knee. Athlete must stand back up on one leg extending the hip flexors before returning other foot to the ground. Athlete may not touch floor with their hands. The rep is complete when the athlete is fully upright with knees and hips extended. The intent is to test the athlete s strength, balance, coordination and flexibility. Pull-ups The pull-up begins with the athlete hanging from the bar with arms fully extended and feet not touching the ground or any other object. The movement ends when the bottom of the athlete s chin breaks the horizontal plane of the top of the pull-up bar. Kipping, strict or butterfly methods are allowed. No aids or assistance may be used. Toes to Bar Hang from pull-up bar with palms facing away from body with shoulders and arms fully extended. Bring both feet together so that toes (top of shoe and bottom of shoe ok) touch the bar in between the hands simultaneously. Then revert back to the hang position with shoulders and arms fully extended and feet passing through (to the rear) of the vertical plane of the bar. 4

5 Rowing The rower s computer must be set to zero prior to the start of the workout. Athlete may not touch the rower handle until time has started. The score is the number of calories rowed as displayed on the rower s computer at precisely the time the time limit has been reached. Calories obtained from the rower coasting after time has expired, do not count. Sit-ups Performed with an abmat on the floor, this movement requires full range of motion to count as a good rep. At the bottom of the rep, the shoulder blades should touch the ground and the arms should be over the head with hand touch to the ground. At the top of the sit-up, the upper torso should be upright enough so that the shoulders are over the hip crease. Judges will look for armpits over the hip crease to determine proper ROM at the top of the movement. Swinging the arms during the movement is allowed. Yoga mats are allowed as long as they are laid out flat under the athlete s buttocks and legs and do not give an undue advantage to the athlete. Weighted Movements Clean and Jerk In this movement, the barbell goes from ground to overhead in two distinct movements a clean (ground to front rack) and a jerk (shoulder to overhead). In the first portion of this movement, the bar must start on the floor and be brought to front rack position by power clean or squat clean. The second part of this movement requires the athlete to move the bar from front rack to overhead with arms fully locked out and behind the ears. Hips and knees should be fully extended in the overhead lockout position. The athlete must show control of the bar in the lockout before returning the bar to the ground. The athlete may use any of the following methods to bring the bar from front rack to overhead push press, push jerk or split jerk. Safety Note: Athlete should not drop the bar from above the waist unless bailing out of a bad lift. Dumbbell Lunges Athlete begins with dumbbells on the shoulders, feet together and standing tall. The rear head of the dumbbell must be over or slightly behind center of the athlete s body when viewed from the side. Athlete moves one foot forward and trailing knee must make contact with the ground at the bottom of each lunge. At the top of the lunge, athlete must demonstrate full hip extension even if walking through the lunge. Dumbbells must remain at the shoulders and gripped by hands for the duration of the rep. Releasing the grip and letting the dumbbell rest solely on the shoulder is not allowed. The athlete must alternate each foot between lunges. Athletes may do a walking lunge or lunge in place (L+R=2) as long as there is full hip extension at the top of the lunge. 5

6 Dumbbell Thruster Athlete places a dumbbell in each hand at rest on the shoulder (front rack position) before beginning the movement. The thruster begins with the athlete in the bottom of a squat position with the hip crease clearly below the top of the athlete s knees and the dumbbell at rest on the front half of the athlete s shoulder. From this position the athlete must bring the dumbbell to a full lockout overhead with the hips, knees and arms fully extended and the dumbbells directly over the shoulders. Hang Snatch The movement starts at or slightly above the knee and the bar travels up thighs/torso before being flipped to overhead position (no reverse curls). Movement ends with bar in the overhead position with the arms locked out. The hips and knees should be fully open and the bar over the heels. Youth using PVC or naked bars may be no-rep d for reverse curls. Athletes may not power snatch when bringing the barbell off the ground. A deadlift should be performed with athlete demonstrating a pause before beginning the hang snatch movement. Overhead Squat (OHS) The barbell is held overhead with snatch grip arms are locked out, barbell is over the head and midline of the body. The movement begins from this position. Athlete squats with hip crease below horizontal plane of the top of the knee while maintaining the barbell overhead. At the top of the movement, the hips and knees must be fully extended. Shoulder to Overhead The barbell starts in the front rack position with athlete s hips and knees fully extended. Athlete must get the bar overhead to full lockout position with hips and knees extended at the completion of the movement. The athlete may use any method strict press, push press, push jerk or split jerk to get the barbell overhead. Snatch This is a standard snatch or power snatch in which the barbell moves from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. For this movement, the bar must start on the ground (every rep must start on the ground). Touch and goes are permitted however bouncing the bar is not allowed. The movement ends with the bar overhead, arms fully locked out, hips and knees fully extended and the bar is over the athlete s heels. Safety Note: Athlete should not drop the bar from above the waist unless bailing out of a bad lift. Wall Balls The wall ball shot starts with the athlete standing and the medicine ball grasped in both hands at chest height. The athlete then squats down, achieving the bottom of the squat with the hip 6

7 crease below the top of the knee. The athlete then explosively stands up, throwing the wall ball at the target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. If the ball drops 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. 7